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"4 Considerations for Incorporating Running into Your Summer Training Routine"


Warmer weather often feels like an invitation to take activity outside, and for some, that means increasing and/or incorporating running into their training routine. The minimal "requirements" (gym equipment or membership) needed to run makes it all that more enticing and seemingly simple to incorporate, however integrating running into your strength training regimen actually requires careful planning to balance the demands of both activities and avoid overtraining.


 

Here are 4 considerations to keep in mind if you plan to add running to the mix these next few months:


Scheduling and Recovery

  • Avoid scheduling high-intensity running sessions on the same days as intense strength training.

  • Ensure you have adequate rest days to allow your muscles to recover. Incorporate at least one or two full rest days per week.

Volume and Frequency

  • If you're new to running, start with shorter, less frequent runs and gradually increase your mileage and frequency to prevent injuries.

  • Balance your weekly volume of running and strength training to avoid overloading any specific muscle groups.


Strength Training Adjustments

  • When adding running, you might need to adjust your lower body strength workouts. An example of this would be to reduce volume and intensity of heavy compound movements like squats and deadlifts and instead focus on more isolated, unilateral movements to ensure overall muscle balance. It may also be helpful to focus on more functional movements.

  • Emphasize core and upper body strength training, as a strong core and upper body are crucial for maintaining good running form and overall performance.


Nutrition and Hydration

  • Ensure you’re consuming enough calories to support both running and strength training. If you've been doing minimal cardio, then adding food will likely be needed to continue seeing progress in both running and training.

  • Another important consideration for nutrition is WHERE those calories are coming from. It's important to eat optimal levels of protein to help maintain muscle tissue and refrain from losing any lean mass while cardio is higher. Optimal carbohydrate intake is crucial to fuel both running and training, as both are glycolytic-driven training modalities.

  • Stay well-hydrated, especially on days when you have both running and strength training sessions. It seems like a common sense point to make, but just the slightest level of dehydration can greatly impact performance and recovery.


 

Adding running in this summer can be a great way to add a "new" element to your training and make it exciting again. It's important to carefully plan your schedule, balance intensity and volume, focus on recovery, and maintain proper nutrition. You can successfully integrate both activities into your fitness regimen without compromising on either, it just may require a bit more planning.

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