How To Program Running And Lifting

As a dedicated athlete, I believe that a well-rounded training program should include both running and lifting. Incorporating both cardiovascular exercise and strength training not only helps improve overall fitness, but also enhances athletic performance. In this article, I will share my personal insights and experiences on how to effectively program running and lifting into your workout routine for optimal results.

Understanding the Importance of Running and Lifting

Running, whether it’s long-distance or sprinting, is an excellent way to boost cardiovascular endurance, burn calories, and improve overall health. On the other hand, lifting weights is crucial for building strength, muscle mass, and improving overall body composition. The combination of running and lifting offers a holistic approach to fitness, helping to enhance both physical and mental well-being.

The Science Behind the Combination

When you engage in cardio exercises like running, your heart rate increases, promoting better cardiovascular health and endurance. Lifting weights, on the other hand, helps to build and maintain lean muscle mass, which can improve metabolism and support overall strength and stability. Combining both forms of exercise leads to a balanced fitness routine, targeting different aspects of physical fitness.

Designing a Program

When it comes to designing a running and lifting program, it’s crucial to strike a balance between the two forms of exercise. Personally, I like to schedule my workouts so that I have dedicated days for running and lifting. For instance, I might focus on distance running and core exercises on one day, followed by a day of heavy lifting and upper body workouts. This way, I give my body ample time to recover and adapt to each type of exercise.

Mixing Up Running Workouts

Variety is key when it comes to running. I include a mix of steady-state runs, interval training, and hill sprints in my routine. Different types of running workouts help target various muscle groups, challenge the cardiovascular system, and prevent workout plateaus. Additionally, incorporating cross-training activities like cycling or swimming can also supplement my running regimen.

Periodization in Lifting

To ensure progress in strength training, I divide my lifting program into phases, focusing on hypertrophy, strength, and power. This method, known as periodization, allows me to vary the intensity and volume of my lifts over time, preventing burnout and promoting continuous improvement. I also make sure to include compound movements like squats, deadlifts, and bench presses for a comprehensive full-body workout.

Recovery and Rest

As with any exercise routine, recovery is crucial. I pay close attention to my body’s needs and ensure that I have rest days scheduled into my program. Active recovery activities such as yoga or light jogging can also help alleviate muscle soreness and aid in overall recovery.


In conclusion, programming running and lifting into your workout regimen can provide numerous benefits for overall fitness and athletic performance. With a well-designed and balanced program, incorporating various types of running workouts and periodized lifting routines, you can achieve a holistic approach to fitness. Remember to listen to your body, prioritize recovery, and stay consistent with your training. By combining running and lifting, you can elevate your fitness journey to new heights.