Adding Miles: A Weightlifter's Guide to becoming a hybrid athlete
Jolt Lifters, you’ve loaded the barbell, built impressive strength, resiliency, and followed a progressive resistance training program. But what about cardiovascular fitness?
A hybrid athlete is someone who trains in and excels at multiple athletic disciplines, combining strength, endurance, and other skills (like jumping and power) for a versatile and well-rounded fitness approach
Running, often perceived as the enemy of lifting, can be a powerful tool to enhance your overall fitness, improve recovery, and even boost your lifting performance. Often, we feel the need to join a camp of either being a “lifter” or a “runner”, but what if we can explore the idea of being a hybrid athlete who can run, jump, lift and live a resilient and confident life outside of the gym doors.
“When I first started in the gym, I would tie myself to the treadmill racking up 10km per day. Overtime, paired with poor recovery and nutrition, this led to burnout and injury. I eventually learned the importance of resistance training and moved my fitness addiction to the weight room. I would lock into any type of ‘body building’ content I could find online and train 7 days per week with the iron. My workouts were monstrous 90 minute sessions. I specifically remember going to the gym for an ‘upper body day’ and completing every single exercise I could think of for the upperbody. Obviously, neither of these narrow minded approaches led to optimal outcomes. A decade and a lot of mistakes later, I have realized the importance of a hybrid approach. A fitness level where I can lift heavy things and run far. An approach where I don’t have to ‘pick a team’, but instead choose to live a high quality life that includes both strength and cardiovascular health.” - Coach Siggy, Avid Lifter AND Run Enthusiast
Why Should Weightlifters Run?
Improved Cardiovascular Health: Running strengthens your heart and lungs, leading to better overall cardiovascular health. For me, that’s the ability to show up to recreational sports like Ball Hockey and Soccer and feel confident I can participate with my social circle.
Enhanced Recovery: Light, easy runs can improve blood flow, aiding in muscle recovery and reducing soreness. As you become more consistent with running, a recovery run can help with consistency in the weight room.
Increased Work Capacity: Improved cardiovascular fitness allows you to handle higher volume and intensity in your lifting sessions. Not only in the gym, but also keeping up with kids and all the demands you need to meet in the day.
Mental Clarity and Stress Reduction: Running provides a mental break from the intensity of lifting, offering stress relief and improved mental clarity. The repetitive action of running can be meditative paired with the endorphin rush; runner’s bliss!
STRENGTH vs. ENDURANCE
Strength training focuses on building muscle mass and power through high-intensity, low-rep exercises, primarily utilizing the ATP-PC energy system. In contrast, endurance training emphasizes cardiovascular fitness and sustained effort over longer durations, relying on the aerobic system. Each type of training triggers different physiological adaptations: strength training leads to muscle hypertrophy and improved neuromuscular coordination, while endurance training enhances oxygen utilization and cardiovascular capacity.
A hybrid athlete, combining both strength and endurance, reaps the best of both worlds. Strength training improves power output and reduces injury risk, enhancing running performance, while endurance training aids recovery and supports muscle growth. This 360 degree approach makes the athlete more well-rounded and resilient.
Getting Started and Easing In:
As a weightlifter, your body is accustomed to high-intensity, short-duration bursts of effort. Running, however, requires a different type of endurance. Here's how to ease in:
Start Slow and Short: Begin with short, easy runs. Aim for 10-15 minutes of light jogging and/or brisk walking.
Focus on Time, Not Distance: Don't worry about mileage initially. Focus on running for a set amount of time.
Walk/Run Intervals: Incorporate walk/run intervals to gradually increase your running time. For example, run for 2 minutes, walk for 1 minute, and repeat.
Listen to Your Body: Pay attention to your body's signals and don't push through pain. Rest when needed.
Consistency is Key: Aim for 1-2 short runs per week.
Prioritize Recovery: Ensure adequate rest and nutrition to support both your lifting and running routines.
Running Form and Cues:
Proper running form is crucial for preventing injuries and maximizing efficiency. Here are some key cues:
Upright Posture: Maintain an upright posture with your shoulders relaxed and your core engaged. Avoid slouching or leaning forward excessively.
Midfoot Strike: Aim to land on your midfoot, rather than your heel. This reduces impact and improves efficiency.
Short Stride Length: Take shorter, quicker strides to reduce stress on your joints and improve cadence.
Cadence: Aim for a cadence of around 180 steps per minute. Use a metronome or running watch to monitor your cadence.
Arm Swing: Swing your arms rhythmically, keeping them close to your body. Avoid crossing your arms across your body.
Relaxed Shoulders: Keep your shoulders relaxed and avoid tension in your neck and upper back.
Look Ahead: Focus your gaze a few meters ahead, not directly at your feet.
Core Engagement: Maintain a slight engagement of your core muscles to stabilize your spine.
Common Mistakes New Runners Make (Especially Weightlifters):
Too Much, Too Soon: You don’t have to sign up for a half marathon to be considered a runner.
Ignoring Pain: Don't ignore pain or discomfort. Address any issues promptly with a personal trainer.
Overstriding: Taking excessively long strides increases impact and reduces efficiency.
Heel Striking: Landing heavily on your heel can lead to shin splints and other injuries. It’s like slamming on the brakes with each step.
Poor Posture: Slouching or leaning forward can strain your back, reduce breathing capacity and reduce stride efficiency.
Neglecting Recovery: Failing to prioritize rest and nutrition can hinder progress and increase injury risk.
Incorrect Shoe choice: Running shoes are vastly different from weightlifting shoes.
Not breathing correctly: Many new runners hold their breath or breath shallowly. Practice deep rythmic breathing.
READY TO GET STARTED?
Ready to add running to your resume? That’s where we come in! Spring into action with our FREE South Huron Ontario community Jolt Run Club. The Jolt Run club starts every May. Rain or shine show up to McNaughton Park @ McNaughton Drive & Andrew Street in Exeter to meet the Jolt Fam on this beginner friendly start to the running season. We will lead you in a run focused warm-up and set the pace for a feel good workout.
Additionally watch for pop up Run Club events every summer in Exeter, Ontario.
Subsrcribe to our email list to stay up to date on all our events and programs.
