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

I stopped watching at 10 sec to comment here on how lovely you are!! Idk, something about your energy. Even if I don't like the content of the video, you enchanted me, and that's really beautiful.

Natatcha - I’ve watched the video a few times and wrote down all the exercises and schedule. But I’m still having a hard time knowing which exercises to put on which lifting days. Do you have a sample plan written out with the best lifts for the 3 lifting days?

This is EXACTLY what I was looking for!!!

Thank you so much for the info!!!!! So helpful and much needed!!!!

This is so incredibly helpful for someone who is constantly swapping up her schedule and knowing what to prioritise - thank you so much!!! X

Actually, resistance training and aerobic training are opposed, because muscles are used differently: in one case, you're telling muscle cells to accumulate contractile material, in the other, to increase their ability to use oxygen as fuel. And these are two different processes. The best you can realistically achieve is to reach approximately 70% of maximum strength (that your genetics grant you) and 70% of maximum aerobic capacity.
On the other hand, you yourself are an example of this compromise: you are not as bulky as bodybuilders, nor as thin as marathon runners.
Greetings.

Beuatiful Princss

wow this is so helpful thank u so much

I just love your accent so much

This is exactly what I needed. I have re-perfected my weight training programs from week to week, and added in a lot.more cardio (mostly swimming). Now, I need to figure out how to balance both so I can build muscle and lose fat without wasting my time or getting injured. I love the Polarized method, which is similar to my swim routines. Now, I have a better idea how to split up my training cycles (or week) so I don't overtrain or cut my gains short trying to balance the two. Great video and presentation. I'm going to implement the polarized split and see how that works.

Is there an app or specific programming you follow that integrates both?

Thanks!

Why did you cite a source in your video which stated >2hrs between resistance and endurance training but instead just provided your own twist on it of 4-5 hrs?

This video is so good, so complete and… perfect! Thank so much!

This is by far one of the best videos I've seen with explanations on how to run. Quick, to the point , good diagrams, and explains it so well that you don't need to watch video upon video for more info to understand what you previously watched. This vid alone made me subscribe. Well done

Currently doing HYBRID (I'm in week 4) AND LOVING IT 😍 Every week is so much fun and I can see how much my body and strength is changing already. Can't wait to upload my progress video and full thoughts!! Thank you so much for this program it's literally life changing!

After 18 minutes: "and that's it!"
I'm pretty new to running, but I am enjoying it throughly. I hit the gym often, and I was asking questions about this exact topic. Thank you for answering them, I am really gonna try this. The zones still seem a bit confusing to me but I will study them. Thank you!❤

Hi Natacha, im curious why we do our lower body before our run in the hybrid program? I did my lower body yesterday (week 1) and my run today was extremely hard to do. Is it simply that im not used to it?

Girl I am not even going to attempt to do those core workouts in the gym 😂 I'm just asking to embarrass myself

Hii! I dont if you will see this. I am from Rio, Brasil. I want to buy this program, but I am afraid of two things 1) idk if the brazilians gyms are too different from the uk so I wouldn’t be able to workout following the schedule; 2) I am not a strong person, so I am also afraid of not being able to do the workouts.. :(

Loooove this video so much would be unreal if you could do a 15 min follow along for running specific exercises !

The best sponsored message ever, loved it this way! Thank you for all the tips, can't wait to workout again! yay!

I definitely need help figuring out a strength training plan for home can't afford gym,and I've really slowed down my running keep getting shin splints 😢

what about swimming ?

I fell off my bike 3 weeks ago and strained an intercostal muscle, which has meant I can still run (I'm mid way through a marathon block) but it's too painful do any upper body or core strength work. I'm turning into a right weed!

Hey! I would love to get into triathlons and since you did the ironman and have some experience in those, I was thinking it would be really awesome if you did a training guide for them! It would be really awesome to have a training guide that is rooted in science and also accessible. Anyway, I'm doing the run and strengh program and I'm finally starting to enjoy running for the first time in my life. Thank you so much and keep going, you're awesome :)

But there are 5 zones not 3

This is the most useful video I have seen on this topic! Just what I was looking for :). In fact, I find all your videos very informative. I would to learn more about you! You are so intelligent!

Can you give an example how a 20 min zone 3 Intervall run could look like ? I am Not quiet Sure how to structure mine. Thank you 🌸🌸

❤❤❤❤❤❤❤❤

Would this be suitable for a complete beginner?

I used to run half marathons but never strength and haven't run in about 2 years now. So nothing to 5 days feels like it could cause damage but would be keen to hear thoughts please 😊

I've been wanting a running and strength combo for so long, thank you!!

Hi Natacha! I just bought hybrid to prep for my first race. I had a question about the speed runs. Is there an app you like to use to help set intervals for running? I can’t find any. I don’t want to need to set my Apple Watch every few minutes to help me track intervals.

I have been focusing almost exclusively on running the past 4 months. Did 100k of running in April, during Ramadan, 100k in May and June and now 40k off 200km in July. After the 200k this month, I defs want to have more of a balance. Currently running about a 23.5 minute 5k and a 51-52 minute 10km, I want to better those though. Going to adopt some of the strategies and tips mentioned in this vid for sure.

Very useful thank you! 😁

I LOVE your energy!!

fantastic video and great advice - presented perfectly

Seems applicable for cycling as well. Will add barbell lunges and step ups and box jumps to my workouts

This was such an excellent summation of combining running and strength training! Thank you!

strength is important in preventing injuries for our body to run efficiently. and power and endurence is benificual for running depending on your distance but building size is a huge disadvantage because it slows you down and puts you at higher risk of injuries due to the extra weight so its important to avoid building mass and follow what how other people train and eat and not to listen to allot of trainers since unfortunetly far too many trainers specielise in mass building instead of strength power and endurence which are the essentials mass is just a bi product and important to only do things for performance not asthetics

Im sorry did she say 24 hour run!?? 😂 Great video! Didnt know where to start but i knew i wanted to train in both! 👏🏾

As a newbie runner, it really feels impossible for me to hit a zone 1 intensity while actually running and not walking. I've previously been trying to focus on the heart rate zones, but I've never been able to maintain a heart rate zone 2 or even 3 without falling back into walking. It's so frustrating. I'm never sure what to do, to help me progress quickly without overexerting myself.

Hey Natasha, what would some running specific exercises you would recommend! Thank you for these videos!

I come with a conclusion that to stay fit you have to workout 7 days a week and spend at least 14 hours a week to stay fit , run quick and improve in general... I wish the world was different so I could have more spare time to train... adult life sometimes doesn't let you workout as much as you want:(

Ps. Great video!!❤

Should I reduce my weight training from 3 to 2, being that I run 3 times a week plus the gym classes I teach (cycling etc)?
Thank you for your advice, your such an inspiration ❤

Could you work running and training in the same session instead of different days ?

Very helpful video, you educate the right way!!

i feel confused! i've run for 18 years, run 29 marathons & since i started doing gym work (spinning and weights) i have become sooo much slower. everyone else tells me that it makes you faster. when i only did running, i was a 1.28 half marathon runner, 3.17 marathon, 40 minute 10k. now i'm like a 1.50 half, 45 minute 10k runner. any tips how i can balance gym and running? or should i just quit the gym and focus back on running? x

Thank you Coach is it also valid for the 800m athlete in foot racing