How to Balance Running + Gym Workouts // Common Mistakes to Avoid

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Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey!

Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start!

[schizosqrrl]

The real question is when do i wash my hair 😭😭😭

[Toni.]

The only fitness YouTuber (in my opinion) that actually knows what they are talking about. Its so extremely helpful! We are all so grateful for you Natacha❤

[lakshmisriram]

For anyone who might be interested, I've made a rough summary:

The video is for people who both want to get faster while running and stronger in the gym.

Essentially she says science has shown that the workouts you do in the gym can really help elasticity, and help you get faster. There is no real detriment to doing both, or interference unless you do both in the same gym session.
- Focus on quicker reps of things like squats, less than 2 seconds each to go down and come up.
- Focus on plyometrics which will help the elasticity in your strides as you push off from the ground.
- Don't work until muscle failure if you're in the gym to help get faster.
- Compound exercises are especially helpful as you'll probably have less time in the gym.
- For running, try pyramidal or polarized training instead of threshold training, which is:
- Polarized training - 70-80% of runs in Zone 1 (easy, 4-6 effort out of 10, you can talk while running), 20% of running in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between)
- Pyramidal training - 70-80% of runs in Zone 1 (easy, 4-6 effort, you can talk while running), 10-15% of running in Zone 2 (7-9 intermediiate effort), 10-15% of runs in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between)

She then gives example training plans: three days in the gym mean one day upper body, one day lower body, one day full body, and 2 days of running with one day with 40 minutes zone 1 training, 20 day with 20 minute interval zone 3 running, one day 60 minutes zone 1 running.
- Plan Zone 3 running after a rest day, and don't plan a lower body day after it.

[zoecrabtree]

I’m a marathon runner and your programs have already saved me from being the kind of endurance athlete that can’t do a single push up and this video is EXACTLY what I needed to help balance my training and still manage to have time to keep my house clean and cats snuggled!

[heidiward]

Would love to see a 10k or half marathon training guide with strength days included 😍
Love your training style Natacha 🤍

[anyssaquishpi]

As a teenager who fell in love with working out until it got excessive but got back on because she learned some of the science thanks to you, I already know this video is gonna make me happy 🥺❤ thank you for helping me mentally and physically

[angelatinio]

How do you make complicated concepts sooo approachable??? I'm always so appreciative of the amount of effort you put into each video 🥰🥰

[ericenriquecorrearodrigues]

As a sports science professional who stumbled onto this video, I must say: this video is SO GOOD.
She has the proper knowledge and knows how to translate it into practice fantastically.
Great work!

[natachaoceane]

I know we want it all. I'm gonna do everything I can to help you get it ❤‍🔥😘

[loridiaz]

I have been burning out on weightlifting lately and switched to 3 walk/ run days and 2 weightlifting days. So grateful for the reassurance that this is not detrimental to progress. I have been worried about that this week! I also love the core specific information! After 3 kids I always feel so lost as to how to strengthen my core again. Thank you!

[rutaozolina]

Can you do something similar like this but combining strength training with sports (like 🏐🎾🏀 etc)? So more explosivity, coordination and functionality focused rather than just running 🥰❤️

[nadinealkharrat]

No like the way I was just thinking about this… like I have SOO many goals. One of them being running half a marathon but also being strong at the gym. and I just dont have time to focus on both!! THANK YOU NATACHAAAA❤❤❤❤❤❤

[margaret]

I'm primarily a strength athlete, but I just this week I was trying to figure out how I could incorporate running/endurance training into my routine and still have a life 😅 thank you for this video, couldn't have come at a more perfect time for me!

[rebekahharrison]

Your timing is always on point. First, the updated MOVE program releases the first week of my first year of college. Then every single one of your videos is released on a day when I desperately need a source of outside energy. Now this releases as I am starting to get into running again. Your videos have literally changed my life, and I cannot thank you enough.

[laurastadler]

This video is so for me: I do triathlon, but I love to go to the gym and do strength work as well! And someone once told me: with strengthtraining and lifting you can create injuries or mend and prevent them. You just have to incooperate it smartly. I feel like you are going to have the best tipps. Love Ya🥰🥰🥰

[riverside]

I did stop running just because it was bad for my knees but by doing gym training, that helped me to strengthen my knees. So I'm slowly getting back into running now so this is a great video to watch! Thanks as always Natacha!🥰

[Jasmine-thnf]

Had a bit of a rubbish day and then natasha's latest video starts automatically playing 🧡 this topic literally something I've been questioning over the past week! 🥺 thank you natacha

[pluckythedragon]

Natacha how did you know that I’m struggling with this right now?? This video came at a perfect time! Love you❤

[rosseaton]

I used to be heavily into running and I lost a ton of weight and muscle so I completely cut out running and focused on strength/muscle building for a solid 5-7 years but noticed my endurance had gone totally out the window (used to run half marathons without really training to barely able to run 2-3 miles). Really going to start using the advice from this video to continue to progress with strength while getting my endurance back. Thanks for this video!!

I went from being 150lbs to 190lbs. Still feel very strong but these runs have been killing me. Hoping the “zoned training” will help with this!

[heathermarchese]

Could you do a science explained video on mental health? Very interested in the mind body connection and how anxiety and depression can make you feel physically. Also, the new study from this year that I feel like everyone is talking about that apparently low serotonin is not the cause. Just wanted to ask because I love your content and how you compile all the facts!