How to Balance Running and Strength Training for the Optimal Result

man athlete running on the nature at sunset outdoors

A combination of strength training and running offers the best results. Running strengthens the cardiovascular system and improves circulation. Consequently, you build a strong foundation for other fitness endeavors and activities. Meanwhile, strength training improves muscle building, allowing your body to burn fat and expend energy efficiently.

Thus, incorporating both in your lifestyle is the more holistic approach as they effectively push your body to a higher level. Need help establishing a good workout routine with both strength training and running? Continue reading to find out how to balance both:

Run in the mornings

Scheduling a morning run is the best way to start the day. Though muscles are usually stiffer after getting out of bed, you can circumvent that with dynamic stretches. Squeezing in a morning run offers these perks:

Improves Productivity and Performance

The early bird indeed catches the worm. Running in the morning provides healthier levels of oxygen in your body. As a result, you can enjoy that much need clarity. Morning runs provide mental and physical stimulation, increasing your alertness throughout the day. Besides, after your running session, studies say you have more endorphins and adrenaline in your body. This gives you that “runner’s high,” resulting in better productivity and performance for the rest of the day.

1.   Boost Cardiac Health

If you consistently run in the morning, you will lower your risk for heart disease by almost half. Studies show that runners have a 45% lower risk of dying from coronary heart disease than those who don’t run. Running helps you live longer.

2.   Revs Up Metabolism

If you don’t want your body to store what you eat as fat, running in the morning helps your metabolism convert the food into energy. The rationale behind this is your body burns the calories to restore and recover instead of storing the food as fat. With a morning run, you rev up your metabolism and assure your body utilizes calories efficiently throughout the day.

3.   Creates Consistency

Running in the morning assures that you can get it done. No excuses! Most people who commit to run in the evening get sidetracked by their hectic days. When you feel physically exhausted and mentally drained after work, you give in to the temptation to forgo exercise. Sticking to a morning routine helps you enforce commitment and helps you stay consistent. Besides, this also frees up your afternoon or night for socialization.

Build your own workout routine

The beauty of working out is that there is no one-size-fits-all approach. Routines can be modified to match your fitness level, needs, lifestyle, and even preferences. You can read a broad range of fitness, health, and nutrition articles on Fitness Realm. Use what you’ve learned as inspiration to build your own workout routine.

For example, you can follow this weekly run and lift plan:

Day 1: Easy resistance bands workout focusing on upper body

Day 2: Tempo run (also known as anaerobic threshold run, which means running 30 seconds per mile slower than your normal rate or giving only your 80%)

Day 3: Long run

Day 4: Rest Day

Day 5: Tempo run

Day 6: Easy run with heavy strength training focusing on lower body and core

Day 7: Long run

Start with functional strength training

Since your goal is not to bulk up like a bodybuilder, it would help to start with functional strength training. It lives up to its name by focusing on developing strength in muscle groups that you use for real life, everyday living. This form of training includes a combination of:

  • Free weights
  • Gymnastic movements
  • Aerobic training


Don’t let that notion scare you, as people of all fitness levels can do this. Beginners just need to focus on executing the proper forms to avoid injury and get optimal results. The core foundation of functional training is built on six movement patterns:

Best of all, you can do these movements by yourself and even rely on your own body weight. It will help to work with a coach if you’re starting or use an app to guide your movements. Later on, as you progress and have better muscle control, you can perform higher intensity movements to complement your needs.

Add strength training days slowly

If it is your first time adding weights to your routine, it helps to do it slowly. Don’t feel pressured by other people who go heavy in the gym. You have your own fitness journey. Going “beast mode” all at once will result in injury. Instead, start with lesser weights and incorporate lifting twice a week. Remember to:

  • Warm up
  • Begin with light weights
  • Slowly increase reps
  • Rest in between sets
  • Limit your workouts to less than 45 mins
  • Cool down and stretch after lifting


To help your performance, take a supplement like Carbon 60. This is an antioxidant that aids in the recovery of muscle fatigue. Studies show it protects your cells from oxidative stress and damage from pollutants. It is also a great anti-aging product the revs up your immune system. With this supplement, you can perform better and assure your body is primed for your workouts.

Give muscles time off

Rest is an important component of your workout routine. It doesn’t mean you are lazy. In fact, it is imperative to go give your muscles a break so have a free day from running and lifting weights. This assures you get:

  • The proper time to recover
  • Minimize muscle fatigue
  • Reduces risk for injury
  • Improves performance
  • Keeps you motivated

Taking a break is essential for muscle growth. When you work out, you create tiny muscle tears. This needs time to recover so you can enjoy optimal performance. With proper recovery, your muscles get stronger. Overtraining will just result in injury, forcing you to take more rest days than planned.


Running vs weightlifting is a controversial topic because some runners say you do not need to lift weights. After all, it increases muscle mass, wears you out, and steals time from your running sessions. However, finding the time and making an effort to include running and lifting in your routine will provide significant health benefits.

Author Bio – Olivia is a content writer for almost four years. She believes in healthy living and expresses her
thoughts occasionally on