Hybrid Training: Be Strong. Be Fast. Be Both.

Apples or oranges? Running or strength training? For years, people have treated these like

you have to choose one or the other. Lift weights or run. You can’t do both... right?

You’ve probably heard the usual myths- lifting makes you bulky and slow, strength training

makes you immobile, running alone builds enough leg strength, and of course, there’s not

enough time to do both.

None of that is true.

The body adapts to whatever you ask it to do. That’s the S.A.I.D. Principle: Specific

Adaptations to Imposed Demands. Running makes your cardiovascular system more

efficient. With consistent training, your resting heart rate drops, and your muscles get

better at using oxygen.

Resistance training improves our ability to produce force by recruiting more surrounding

muscles as the intensity and demand increases. For runners, that looks like a stronger,

more powerful stride that takes less effort. It also helps build stronger bones, tendons, and

joints so your body can handle impact over time.

Hybrid training combines different training styles to build a more balanced athlete. For

distance runners, this means pairing running with resistance training. Because running is

repetitive and high impact, it can lead to overuse injuries. Adding a consistent, well-

structured strength program helps correct imbalances, strengthen muscles and

connective tissue, reduce injury risk, and improve performance and long-term health.

A balanced program can also improve flexibility, with training emphasis shifting by

season—more running during race season and more strength work in the off-season. This

variety keeps training fresh and helps prevent burnout.

Many runners worry about getting bulky from lifting, but significant muscle gain requires

years of targeted training and nutrition. A few weekly strength sessions won’t slow you

down—they’ll help you build a leaner, stronger, more efficient body.

And yes, you can find the time if you prioritize your physical health.

We all have 168 hours each week, and even with work and sleep, there’s time to train. Just

30–60 minutes, three to five days per week, is enough to make progress—consistency

matters more than finding extra time.

If you’re starting out, keep it simple: aim for three lifting days and three light runs, including

easy runs, intervals, and a long run. Focus on basic compound movements like squats,

lunges, push-ups, and rows, and take one full rest day. Prioritize recovery—sleep, nutrition,

and mobility are essential.

Set realistic goals, stay consistent, and listen to your body. Soreness is normal; pain is not.

If you’re looking for guidance, we have all the support you need in-house at Excelsior

Orthopedics and Sports Performance. Our collaborative care model consists of Orthopedic

surgeons, Sports Medicine Physicians, Athletic Trainers, Strength and Conditioning

Coaches, and Registered Dietitians who not only talk the talk, but walk the walk, helping

you train with purpose, stay healthy, and get the most out of your program. We offer

individualized and group training programs, and customized nutrition support to help you

move better, perform better, and stay consistent.

At the end of the day, running and strength training are not competing. They work together.

Stop choosing.

Be strong. Be fast. Be both.