A Guide to Running For Gym Goers

Welcome, Lifters!

So, you’re looking to get into the world of running and have a few questions. Don’t worry, we’ve got you covered! This guide will clear up the myths about muscle loss and how running “kills gains.” We’ll dive into how running can actually complement your weight training and boost your overall fitness.

Benefits of Running

1. Improved Cardiovascular Health & Endurance

Running isn’t just about cardio—it strengthens your heart and lungs, boosting your endurance. This means easier recovery between sets, more stamina for your workouts, and, let’s be honest, who doesn’t want to carry shopping bag or climb stairs without feeling winded?

2. Increased Recovery & Circulation

Low-intensity runs can work wonders for your recovery by improving blood flow and helping to clear lactic acid from your muscles. Better circulation means faster recovery, improved skin health, and greater mobility, leaving you feeling refreshed after even your toughest lifting sessions.

3. Enhanced Fat Loss & Metabolic Conditioning

Running boosts your metabolism and helps you burn fat more efficiently. Pairing it with weight training supports fat loss while preserving muscle, ensuring you stay energised and ready for both your gym workouts and daily activities.

4. Mental Benefits: Discipline, Resilience & Focus

Running builds mental toughness. Pushing through a tough run strengthens your focus, discipline, and perseverance—qualities that translate into better performance in the gym and life outside it. You’ll develop a resilient mindset that helps you power through both physical and mental obstacles.

5. Stress Relief & Better Mental Health

Running is a natural stress-reliever. The endorphins released during a run help reduce anxiety and improve your mental health. Consistent running can leave you feeling more balanced, relaxed, and ready to face any challenge that comes your way.

How to Integrate Running Without Losing Muscle Mass

1. Prioritise Strength Training

Your main focus should still be lifting. Aim for 3–4 weight training sessions per week, ensuring you continue to progressively overload your muscles. Running should complement, not replace, your lifting routine.

2. Separate Running and Lifting Sessions

If you can, separate your running and lifting sessions by at least 6 hours. This gives your body time to recover and minimizes any interference with your performance.

3. Don’t Overdo It

Yes, you can overdo running, and when you do, your lifting performance will take a hit. Your body won’t be able to fuel both activities properly, leading to muscle breakdown. Stick to 2–4 running sessions per week, and keep the intensity balanced.

4. Eat Enough to Fuel Both

Running burns calories, so you’ll need to fuel up to sustain both your muscle gains and your runs. Prioritize protein (aim for 1g per pound of body weight) and make sure you’re getting enough carbs to fuel your workouts and runs.

5. Prioritise Recovery

Running can be taxing, so recovery is key. Make sure you’re getting enough sleep, hydration, and nutrition. Foam rolling, stretching, and light mobility work can help speed up recovery and prevent overtraining.

6. Monitor Your Progress

Track both your strength and running progress. If your lifting performance starts to drop, you might be running too much or not eating enough. Adjust your running volume or nutrition as needed to keep both your strength and endurance on track.

Common Mistakes New Runners Make

1. Poor Footwear

These days you see people in the gym in all types of footwear from crocs and sliders to weight lifting shoes. The same luxury is going to fair well with running where the wrong shoes can lead to discomfort, injury, and long-term damage. Invest in a pair of running shoes that provide the right support for your foot type.

2. Running Form

Bad form can cause strain and reduce efficiency. Focus on maintaining an upright posture, relaxed shoulders, and a proper foot strike to prevent injury and run more effectively.

3. Too Much Too Soon (Too Fast, Too Far, Too Often)

Starting too aggressively can lead to burnout and injury. Gradually increase your running intensity and distance to give your body time to adapt without overloading it.

4. Avoiding Carbs

Carbs are your friend! Skipping them can leave you sluggish and affect your performance. Make sure you’re eating enough carbs to fuel your runs and your strength training.

5. Hydration

Dehydration can impact your performance and recovery. Stay hydrated before, during, and after your runs to keep your body functioning at its best.

Conclusion: Embrace the Run, Enhance Your Fitness

Running doesn’t have to mean sacrificing muscle. When done right, it can complement your strength training, boosting endurance, aiding recovery, and improving mental toughness. With the right balance of running, lifting, nutrition, and recovery, you’ll become a more well-rounded athlete—stronger, faster, and more resilient. Lace up those shoes, hit the pavement, and who knows you might start calling yourself a ‘Hybrid Athlete’.

Thanks for reading! If you found this guide helpful, feel free to share it with a friend who’s looking to add running to their routine.

Oli