The Best Strength Training Splits for Lifters Who Also Run Regularly This Fall

The Best Strength Training Splits for Lifters Who Also Run Regularly This Fall

• 1- Understanding Training Splits for Runners
• 2- Why Combine Lifting and Running?
• 3- The Best Strength Training Splits for Runners
• 4- How to Adapt Your Training Split for Fall
• 5- Common Mistakes When Combining Lifting and Running
• 6- Tips for Success in Your Fall Training Program

As fall approaches, many athletes look to adjust their training routines to prepare for the cooler weather, upcoming races, and the challenges that come with the change in season. For those who balance both strength training and running, creating the right workout split can be tricky. Whether you're training for a marathon, looking to improve your running speed, or just want to maintain strength, understanding how to combine lifting and running efficiently is key. In this article, we’ll explore the best strength training splits for lifters who also run regularly this fall.

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1- Understanding Training Splits for Runners

Before diving into specific workout splits, it's essential to understand what a "training split" is. A training split is how you divide your workout routine into different days or sessions throughout the week. A well-planned split ensures that your body has enough time to recover between workouts while allowing you to target different muscle groups effectively.

For runners who lift weights, it's important to create a balance that doesn't compromise either your running performance or your strength goals. Typically, the challenge is to avoid overtraining and to ensure you're giving your muscles enough time to recover between lifting sessions while still being able to run regularly.

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2- Why Combine Lifting and Running?

Combining lifting and running can be incredibly beneficial for athletes. Running helps with cardiovascular endurance and stamina, while lifting builds muscle, strength, and power. When done correctly, the two can complement each other, leading to overall fitness gains that include increased muscle mass, improved endurance, and a reduced risk of injury.

For example, lifting can improve your running posture, stride, and overall strength, allowing you to run faster and with better efficiency. Running, on the other hand, helps maintain a lean physique, promotes cardiovascular health, and keeps your legs strong. Together, they provide a comprehensive workout plan that enhances both strength and stamina.

3- The Best Strength Training Splits for Runners

Now that we understand the importance of combining lifting and running, let’s explore some of the best strength training splits that work well for runners. The right split depends on your running intensity, your lifting goals, and how often you can train each week.

1. Full Body Split

A full-body strength training split is one of the best options for runners, especially for those who are running several times a week. With this split, you train your entire body in one session, targeting all muscle groups. This type of training is ideal for runners who need to maintain strength but don’t want to overtax their muscles.

For example, you could train three times a week, leaving plenty of space for running on the other days. A typical week might look like:

• Monday: Full body strength training
• Tuesday: Run (easy or interval training)
• Wednesday: Full body strength training
• Thursday: Run (long or easy pace)
• Friday: Full body strength training
• Saturday: Rest or cross-training
• Sunday: Long run

2. Upper/Lower Split

If you're lifting heavier weights or want to target specific muscle groups more intensely, an upper/lower body split is a great option. This split divides your workouts into upper body days and lower body days, allowing for more focus and recovery for each area.

Here's an example of how this might look for a runner:

• Monday: Upper body strength training
• Tuesday: Run (interval training)
• Wednesday: Lower body strength training
• Thursday: Run (tempo or speed work)
• Friday: Upper body strength training
• Saturday: Rest or light cross-training
• Sunday: Long run

3. Push/Pull/Legs Split

The push/pull/legs split is another effective option for lifters who also run regularly. This split targets muscle groups based on the type of movement:

• Push days: Focus on chest, shoulders, and triceps (pushing motions)
• Pull days: Focus on back, biceps, and forearms (pulling motions)
• Leg days: Focus on the quads, hamstrings, calves, and glutes

This type of split works well for those who want to lift more frequently without overtraining any single muscle group. You might do this split three times a week with runs on alternating days.

4- How to Adapt Your Training Split for Fall

As the weather cools down, your training split may need a few adjustments. Fall is a great time to ramp up your strength training as the weather is more favorable for outdoor runs. You can increase the intensity of your lifting sessions or focus on building strength for upcoming winter races.

Consider including more leg-focused lifts, like squats or deadlifts, which will improve your running power. Also, ensure that your running schedule accommodates the cooler temperatures and doesn’t lead to burnout.

5- Common Mistakes When Combining Lifting and Running

Here are some mistakes to avoid when combining strength training and running:

• Not Allowing Enough Recovery: Overtraining can lead to injuries. Ensure your legs have enough rest between running and leg day workouts.
• Skipping Warm-ups and Cool-downs: Warm-ups are crucial for both running and lifting. Make sure you stretch and warm up properly before both activities.
• Not Adjusting Nutrition: Both running and lifting require adequate nutrition, especially protein to aid in muscle recovery and carbs to fuel your runs. Make sure your diet supports your dual training goals.

6- Tips for Success in Your Fall Training Program

To make the most out of your training this fall, follow these tips:

• Listen to Your Body: Don’t ignore signs of fatigue or soreness. Take rest days when needed.
• Prioritize Recovery: Incorporate foam rolling, stretching, and perhaps even yoga to help recover from both running and lifting.
• Stay Consistent: Balance is key. Consistency in both running and lifting will yield the best results over time.

Balancing strength training and running doesn’t have to be difficult. By carefully structuring your training split and adjusting for fall, you can achieve your fitness goals without sacrificing either strength or running performance. If you need equipment or guidance for your training, check out Hot Fitness for the best resources and gear to help you on your journey.