7 Useful Tips for Combining Running and Gym
Running and training in the gym are not only compatible but form a perfect binomial. Well-toned muscles as a whole will not only help you to improve your power and performance in the race, but also to prevent possible injuries. Discover the keys to combine running and gym perfectly.
There are many runners who alternate the days they go out to run with those who dedicate themselves to carrying out gym routines with the aim of strengthening the muscular mass that, let’s not forget, is the support that makes it possible for us to carry out this and any other physical activity.
Running is a high-intensity, high-impact aerobic sport. It works singularly the lower train, buttocks and legs, but really, each and every one of the muscular sets intervene to make possible the movement in race, from there the relevance to dedicate them the precise time in order that they fulfill their function properly.
Sometimes, it is not enough to run miles and miles to prosper the brand itself as a runner. Working in the gym, with specific exercises and an appropriate weight, can achieve spectacular results in terms of power and endurance achieving, in addition to this, perfecting the running technique and contributing to a more harmonious development of all muscles progressively. Combining a primary sports activity with other secondary activities to progress performance in the primary activity is called cross training.
How to combine bodybuilding and running?
If you have decided to combine 2 sports, you must know that running and also going to the gym involve 2 complementary activities, so practicing them simultaneously implies essential benefits, but you have to do them bearing in mind multiple aspects to avoid overexertion or even injuries. Certain tips to combine running and bodybuilding and get a complete training, efficient and safe are:
- It is not advisable to carry out the 2 types of training on exactly the same day. The ideal is to alternate them according to your preferences and taking into account your physical shape, for example, running 3 times a week and devoting 2 to strength training in the gym. If you don’t have the time and practice running and training in the gym on exactly the same day, distance the two activities as much as possible (run at the first hour and train at the last hour). If you do both sports in a single day, also remember that one of the two has to be soft. You can’t run for hours at a time and then work your muscles in an intensive session.
- When you train at the gym, you vary your routines. One day you can focus on the upper area (biceps, triceps, shoulders, pectorals), another works the core (abdomen and back) and another the lower body (buttocks, legs, twins). If you prefer, you can make a single circuit that includes specific exercises for each area.
- Don’t beat yourself up at the gym, remember that the next day you go for a run. Make short series, with little weight (according to your constitution) resting between series thirty ? forty seconds. It’s not about achieving muscle failure. For a runner, it’s not the best thing to do.
- Get enough rest. It is essential to give the body the necessary restoration time to avoid discomfort, stiffness or injuries. At least one day a week limit your training to a pleasant path. Remember that the purpose of combining running and gym is to progress your fitness by feeling good.
- Watch your diet. Your intense physical activity requires a specific diet that includes the carbohydrates that give you energy and the proteins that your muscle fibers demand.
- Before doing any of these activities, pay particular attention to the previous warm-up and subsequent restorative exercises (stretching).
- To gain power and speed in your stride, include in your training in the gym explosive movements: jumps, squats, medicine ball throwing, stride with rotation … are the ideal complement to strength work.
Keep in mind these tips for running and training in the gym and you’ll see that this is a great way to stay in great shape improving day after day your brand at the time of running.