5 Common Hybrid Training Mistakes, So You Can Avoid Them

Combining running and lifting is one of the best ways to become faster, fitter, stronger and build a physique you can be proud of. However, without the proper structure, it’s easy to hit a wall, lose motivation, or even get injured. To help you stay on track and get the most from your training, here are five common hybrid training mistakes and how to dodge them like a pro.

1. Doing Too Much Too Soon

One of the biggest mistakes in hybrid training is trying to follow two full programs at once (a running plan and a lifting split), leading to overtraining and burnout. Many stack a 5-day lifting routine with a half-marathon plan without adjusting volume or recovery, making it unsustainable. Hybrid training requires intentional programming that balances intensity, manages fatigue, and prioritises recovery. The key is to train smarter, not just more.

Fix: Instead of combining two separate plans, adapt each to reduce overlap and total volume—or better yet, follow a well-designed hybrid program that aligns with your goals and balances both disciplines effectively.

2. Not Making Recovery a Priority

IIn hybrid training, you’re asking a lot from your body: lifting heavy, running long, or doing high-intensity intervals, all of which place stress on different systems. Yet many athletes neglect recovery, thinking more training equals better results. Your progress will eventually stall without proper sleep, nutrition, and rest days. Continuing to ignore these vital components will almost guarantee leading to injury or chronic fatigue.

Fix: Treat recovery like you do your training. Schedule rest days, prioritise sleep, and fuel your body properly. Your gains happen when you recover, not just when you train.

3. Not Fueling Properly

Hybrid training demands a lot of energy, yet many athletes under-eat, especially those chasing fat loss or worried about “undoing” their workouts. Without enough calories, protein, and carbs, your body struggles to recover, build muscle, or sustain performance in both lifting and running. Focus on consuming high-quality whole foods to fuel your training and recovery. Include a mix of complex and simple carbs timed around workouts, with simple carbs before or during intense sessions for quick energy and complex carbs after for sustained recovery.

Fix: Fuel based on your training load. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight, and include carbs before and after workouts to support energy and recovery. Don’t fear food — it’s fuel, not the enemy.

4. Lacking Clear Goals

Trying to improve everything at once, such as speed, endurance, strength, and aesthetics, often leads to mediocre progress across the board. Without a clear focus, your training becomes scattered and ineffective. This is where goal prioritisation and periodisation come in. Periodisation is the strategic planning of training phases to optimise performance by focusing on different goals at specific times.

Fix: Define a primary goal, such as building strength or training for a race and a secondary goal to support it. Structure your training in phases, allowing each goal to take the spotlight at the right time. This leads to better progress and long-term success.

5. Comparing Yourself to Others on Social Media

Scrolling through highlight reels of elite hybrid athletes or influencers can create unrealistic expectations. It’s easy to forget that what you see online is often curated and doesn’t show the years of experience, genetics, or full context behind someone’s performance or physique. Constant comparison can lead to frustration, rushed progress, or even injury from trying to keep up.

Fix: Focus on your own goals, progress, and consistency. Use social media for inspiration, not validation, and remember that true progress happens offline, over time. Take time to reflect on how far you’ve come rather than comparing yourself to others.

Final Thoughts

Hybrid training is a powerful tool when done right. Avoid these common mistakes and train with purpose to see better results in strength, speed, and endurance without burning out. Implement the fixes listed in this article, and you will make more progress on your hybrid training journey. An added bonus of progression is that it often creates further motivation, leading to further progress. So, focus on your own growth; small improvements make a big difference when compounded over time.

Thanks For Reading

Oli

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