As with most things in life, balance is key, and fitness is no exception. Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury. Usually, that involves combining cardio (typically running) with strength training to improve endurance and power simultaneously, while adding in elements of functional training and mobility.
PT and coach Torie Lin knows the huge popularity of this varied approach, and has duly provided a weeklong hybrid split for many of you who like to run and lift. “Yes, you can do both!”, she insists. Here, the cardio and strength are mainly done on separate days rather than in one session. Plus, as she reminds us, “I strongly encourage runners to lift for many reasons,” including movement economy, lower-body stability and a powerful gait. Here’s how to split your week up.
Monday: Strength – Lower Body
▶ Lift heavier weights for 3 x 8-10 reps. You’ll hit your glutes, hamstrings, quads and calves.
- Squats
- Hip thrusts
- Lunges
- Step-ups
Tuesday: Run & Core
- Easy, conversational run (let your legs shake out)
- Core (aim for 3 x 14 reps of each)
– Suitcase march
– Dead bug
– Hollow hold
– Russian twist
READ MORE: 6 Life Lessons On Staying Motivated – By A Pro Runner Who’s Been Through It All
Wednesday: Strength – Upper Body
Lin recommends “a little cardio strength on this day, typically CrossFit – you can try upper body.”
▶ Use heavier weights for 3 x 8-10 reps, or you can superset (perform two exercises back-to-back, with little rest in-between).
- Shoulder press
- Bent-over row
- Bicep curl
- Face pull
- Tricep extension
- Lateral raise
Thursday: Run
Tempo run:
- Warm-up – 10 minutes of easy jogging
- Main set: 20-30 minutes at tempo pace (comfortably hard effort, about 80-85% of your maximum heart rate)
- Cool-down: 10 minutes of easy jogging or walking
Friday: Active Recovery
- Stretching, mobility, flexibility
READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”
Saturday: Run
Long run:
- Warm-up – 10 minutes of easy jogging
- 60-90 minutes at a steady, conversational pace
- Cool down: 10 minutes of walking or slow jog
Sunday: Rest
“Obviously, change things up as fits you and what you need,” says Lin, “but this gives you an idea of how you can train for both.”
This article by Kate Cheng and Personal Trainer Torie Lin first appeared on Women’s Health UK.
