Weight Training Plus Running Routine

Weight Training Plus Running Routine

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Combine weight training with running for excellent fitness.

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Regular exercise is an essential component of a healthy lifestyle. By combining resistance training with cardio exercise, you can increase strength and improve cardiovascular fitness. Weight lifting is an effective form of resistance training that's easy to do, and running is one of the most effective cardio exercises. By designing and following a fitness plan that includes weight training and running, a healthy, lean body can be yours.

Weight Training

Choose at least one exercise for your chest, shoulders, upper and lower back, triceps, biceps, abs, quads, hamstrings and calves. Select resistance amounts that allow for completion of three sets of 10 to 12 repetitions per exercise. Make sure to rest at least 60 seconds between sets. The last two or three repetitions of each set should be challenging but manageable. As you build fitness, you may find that your weight workout becomes less challenging. If this happens, you may need to add additional resistance to further increase your fitness.


Running is excellent at burning calories and helping shed extra body fat. However, before beginning to run, make sure you have proper running shoes. If you are new to running, you may need to alternate periods of running with walking. When you can run 2 miles without stopping, you may begin to gradually increase your running distance. Initially, aim for 30 minutes of continuous running and try to work up to 60 minutes. In general, the longer you run, the more total calories you burn.


When designing your fitness plan, it's important to keep in mind your time availability. Two whole-body, weight-training workouts and three runs a week are acceptable. However, feel free to include an extra resistance workout and add an additional run, if you wish. You may lift weights and run on the same day, but you should complete the weight workout prior to running. You may also alternate workout days, such as weight training on Monday and Wednesday and running on Tuesday, Thursday and Saturday.


Drink plenty of water as you progress through your weight workout. Also, feel free to choose between machines and free weights. You may also wish to combine a mixture of both when designing your weightlifting routine. Regularly changing exercises also continues to challenge your muscles. For example, you may use a barbell for bench presses for the first month but then switch to dumbbells. Always take at least one rest day between weight workouts, unless you divide your weight routine into multiple workouts. For instance, you may work your upper body one day and your lower body the next.

Before running, make sure you are well hydrated. Also, regularly consume water or a sports drink while running. Try to avoid running during the hottest part of the day or run inside on a treadmill. Do not concern yourself with pace. The goal is to complete the run without taking walking breaks.

When you begin this fitness plan, some muscle soreness may result. Take extra rest days if muscle soreness is severe. And also make sure to consult with your doctor before beginning a fitness routine.