How To Combine Running & Weights Correctly | FitnessFAQs Podcast #49 - Alec Blenis

[@FitnessFAQs]

I'm now doing 2 x 45 minute runs per week. What's your cardio routine looking like? Here's the timestamps: 00:00 - Master The Basics 02:32 - Design Your Hybrid Program 10:01 - How To Start Running 12:55 - Mixing Cardio and Weights 16:23 - Maintaining Your Gains 22:07 - Misconceptions about Recovery 27:21 - Avoid Bad Fitness Advice 35:00 - Why Unilateral Training Helps 47:47 - Finding Your Best Exercises 56:18 - Bulletproof Your Body 01:05:17 - Hybrid Training Myths

[@BikeandLift]

4-6 hours of cycling per week. Currently in a maintenance phase for biking as I try to bulk back up with weights. After this phase, I’ll probably add in intervals while maintaining as much muscle mass and strength. Backstory: I used to lift a ton. Got a few injuries and lost my mojo/life got in the way. When gyms shut down, I got into cycling during around 2020 and focused on that. It was a lot of fun learning how to become a mediocre endurance athlete, but I felt like I lost too much muscle from the lack of upperbody training. I started easing back into weightlifting last fall. Currently, I’m maintaining cardio fitness with about 3 1-3 hr bike sessions per week and have ramped up to lifting 4 days per week. When I initially started consistently lifting again, I started minimally. I only did two full body sessions and kelts biking about 8-10 hours a week. Later, I went to a 3 day - and more recently - a 4 day lifting split while try to bulk back up. We’ll see where I go after the mini bulk.

[@derp6632]

for 1.5 years ive been interval (sometimes not interval) running 2-4 miles Tue/Thur/Sun and doing full body calisthenics workout Mon/Wed/Sat. All "main gaining". No bulk. Just consistent diet, time comittment and intensity. My main goal of my "program" was to be easy to be consistent with. My main struggle point is trying to do low body resistance training and running. There's no time for my legs to recover... So how do I mix in lower body resistance training with running? I do really enjoy sprinting but I have yet to find a way to do regular sprinting without getting shin splints. Hopefully I can work up to it... I've definitely found that cardio helps with my work capacity and allows me to do more calisthenics volume in less time.

[@BikeandLift]

@@derp6632 what do you already do for low body during your full body workouts? Maybe, if your schedule permits this, you could combine one of your run days and resistance days. That way you could have an extra rest day. You would still carry the same general, systemic fatigue, but maybe your legs would recover a little more and allow you to hit them with resistance training after the rest day.

[@ivanivanow4642]

Did you, Daniel, lower your strength training volume and by what percentage?

[@derp6632]

@@BikeandLift I currently only do sprinting drills up a grade on running days for legs but I suffer from shin splints doing that so I really dont do any resistance training for my lower body other than what is needed to do calisthenics upper body movements (planche). I never considered doing some resistance training ON my running days. That's actaully a good idea. I will try that! I think I will alternate doing resistance training then run and vice versa to im not always more fatigued doing one. Thanks for the tip!

[@jorgecardoso5863]

Interesting how so many discussions over many of the chill, honest, realistic fitness channels are essencially about going slow, measuring progress, sticking with it, and giving youself time to learn and grow. Which is the opposite of the mainstream idea that fitness is fast hahahaha

[@PB22559]

Nothing worthwhile in life is 'fast'. Great reward tends to comes with hard work and consistency.

[@FitnessFAQs]

Glad this concept is clear from our chat 👍

[@MatrixWinner-fe5ji]

#ALLEyesOnReasi

[@catedoge3206]

ye

[@alecblenis]

Thanks again for having me on the podcast dude! Really enjoyed it :)

[@jolothefighter]

you teach me so much sir

[@calebhylkema2862]

Love that Alec is getting mainstream attention. He’s a real gem in the fitness world.

[@alecblenis]

Really appreciate that! Thank you 🙂

[@bethra.flowers]

❤ I am a very seasonal hybrid trainer. I do more weight lifting in winter months when getting outside is uncomfortable. Then late spring to late fall I'm out on the trails running/walking as I maintain my lifting. Mobility and flexibility work I sprinkle in between it all throughout the year. Sometimes I do light calisthenics work instead of lifting when I feel I need more time to recover. I am fairly new with training consistently (3 years). Thank you.

[@BikeandLift]

That’s awesome! I got into cycling during 2020, but used to lift more. I’ve been getting back into weightlifting over the past 9 months and it has felt great. I’m focused on lifting right now, but still bike about 4-6 hours a week.

[@mattbrowny]

I'm a simple man. I see Alec Blenis, I watch, like, and comment. Excited to see his growth!

[@alecblenis]

Thank you so much 🙏

[@Mani_Matter]

one of the best natural bodybuilder

[@Garrett0329]

You know what I do? This man figured it out! Start small. ALWAYS. When it becomes stupid easy up the resistance/weight

[@churchhymnsandpsalms]

Thanks for this! I’m hybrid! I run 4 miles, 6 days per week. Then I end my runs with calisthenics. It’s working well for me at 50.

[@gerardbanning3969]

I hate podcasts. Usually a meandering conversation. But this one is great! Moves along , interesting topics, clear explanations. A gem! Thanks so much.

[@jolothefighter]

HYBRUD ATHLETES FTW! I love to embrace hybrid athletic training, and fighting or wreslting to fully test my total fitness. Plus i can keep competetive and compete throughout my life with whatever tests of fitness i indulge myself in :) 24.7.3

[@jtetteroo2919]

Two intelligent fitness enthusiasts sharing their insights and knowledge? Looking forward to this one.

[@dianabailey9757]

Great conversation. Being healthy promotes fitness. There a re many fit people who just aren't very healthy.

[@BikeandLift]

Alec ftw! Can't wait to see/hear what you guys cover. I appreciate both of your intelligent and chill approaches to training and coaching.

[@benjaminwelkens8118]

Im so happy I've found this today. I was literally just just looking for a podcast to listen to

[@Doris-i4x]

Fantastic Podcast guys! A wealth of knowledge between you! Two very humble guys with an honest discussion about cardio & weights. Very helpful. More “likes” everyone Daniel deserves recognition & support his channel.

[@EmirHoffner]

Aprendo mucho contigo y los invitados del podcast, Saludos desde México. 🇲🇽

[@allurn1804]

Cardio is just as important as resistance training, if not more important! It would be a great idea to have a fitnessfaqs podcast with a sports athlete like ⚽ Like Become Elite (Matt Sheldon)!

[@bgl500]

A really informative and intelligent conversation. Thoroughly enjoyed it. Cheers

[@crizish]

This one really helped. Thanks!

[@iwan_the_modern_man]

Class podcast - thanks guys. Real talk no BS

[@SkipYearSix]

This video is fantastic.

[@VickersVickers-rk8uk]

I do running too. I can do 20 or 30 minute runs. I'm 39 but. I've been doing 20 minute runs then as soon as I get in I do 15 minutes of boxing training I just throw punches in the air for 15 minutes. Really when you do it straight after a run. Doing handstand training now so cardio isn't as much of a priority. Some of my best training ever did 10 L sit ups on a thick pull up bar. I so all of my training on thick pull up bars using different grips. Did 8 chest to bar pull ups for the first time ever yesterday. I'm also trying to get the L Sit my hip flexors are too weak. Also training for the ring muscle up. Train L Sit pull up 3 times a week. Did a 20 minute straight arm plank last week too. Also did 5 sets of 3 wall hand stand push ups for the first time ever perfect form with my head touching the floor every rep.

[@DonnerRunningFitness]

22:20 5k. Age 49. 💪🏻

[@marcopampaloni6783]

It would be interesting something about mixing powerlifting and calisthenics, which is what I am struggling to do 😂

[@delt19]

Those crossfit pull ups with the massive kipping has got to be the worst looking exercise out there.

[@BikeandLift]

@alecblenis sick tanktop

[@ryandeffley7652]

I think that if someone loves to run as a hobby or for endurance event training, that's totally cool. Some people just really enjoy it. But at the same time, you can achieve great cardio fitness and health doing a lot of other stuff that has far less wear/tear on the body.

[@molaakk]

I am walking for 1 hour trice per week and lift 3 times per week.

[@tinbasar12]

Looking for some advice I've been doing PPL 6 days a week for a solid 6 months now, but due to a shoulder injury that goes way back, i have to take some time off from the weights for 2 months. It's nothing too serious, just a tendinopathy, but it started a long time ago (7 years ago). I've tried treating it multiple times but haven't been successful in completely curing it so I've decided to try and get rid of it completely. I have been running off and on but nothing too much, since I felt like PPL was quite enough and I didn't have a lot of time to do much else. Now that I've reduced weightlifting to 3 times a week, I started running almost every day for like 20 minutes and I don't feel like it impacts me at all. So, my plan is to keep running almost everyday for 20-30 minutes (maybe 1 day off per week) and then when i finish treating my injury, get back to lifting 6 times a week as well. So that would be PPL + 30 min run 6 days a week. My thinking is, since I already have a pretty good work capacity for lifting weights, and I am slowly building my capacity for running, once I'm fully recovered, I should have the capacity to workout that much. Does that seem doable? Or is it too much no matter my previous lifting experience and how much time I take to get to that point where I workout 2 a day, 6 days a week. I would be running and lifting in different sessions of course, with at least 6 hours apart. Any advice is appreciated

[@ironchef66]

Look into Fitness FAQ video on hanging; done wonders for my shoulder pain & stability.

[@shloompobump5534]

All this is great information to hear from your podcast and Alec, I’ve been a runner for just about a year now and got serious with calisthenic training for 3 months now, I totally get the doing too much too soon since I’ve head weeks were my energy crashes. The info in this podcast will absolutely help me train better!🫡

[@maxmaximum-sh4bx]

For the algorithm

[@westdel1]

Is walking a couple hours a week enough cardio?

[@jonijokunen3542]

It won't really improve your endurance if you're not a total couch potato, but it's better than nothing. If you want to get into shape and make endurance gains, you need to gradually increase the difficulty or duration of exercise, just like you'd aim for progressive overload in weightlifting

[@blackrhino44]

He says early on in the video that the intensity should be a minimum of 55-60% of your MHR. So walking won’t be enough unless you’re making it harder with a steep incline or heavy backpack etc, to help get your heart rate up. But it’s still much better than nothing and will have good benefits.

[@ChaseHello]

I am the 2nd like

[@ChrisWaters-v6v]

Im confused, running at half your max heart rate? My max heart rate at 49 yo is 173. 48*0.7= 34.3 208-34.3=173.7 Hlaf is 87. How do I run at that low of a heart rate?

[@anthonini66]

I think that was a minimum to get an adaptation.

[@calvinunroe2462]

First like 👍

[@jimwing.2178]

Aww...Aren't you a special little tiger?! What do you want to be when you grow up?

[@calvinunroe2462]

@jimwing.2178 not you and I'm grown lol I'm 39

[@jimwing.2178]

@@calvinunroe2462 Bless your heart. I'll pray for you.

[@calvinunroe2462]

@@jimwing.2178 thanks same to you

[@jurggjon]

Did anyone see this entirely? What is the solution?

[@knowwe]

x2 45min runs per week isn't much cardio, at all. I'm guessing your program is 80% weight training 20% cardio.

[@pubfixture]

TLDW, you just run...and then do weights. No really a brain bender.

[@humble_integrity]

crossfit???

[@albertolloret7688]

he is on the juice

[@bushspring]

Neither are.

[@oldnatty61]

It doesn't take an hour and 23 minutes? Follow this pattern doing one workout per day. Full body strength, walk, run, walk, full body strength, walk, walk, run, walk, strength, walk, run, walk, walk.

[@colossusofrhodes1282]

Learn how to do pull ups PROPERLY before you give advice. SMH 🤦🏾

[@Mani_Matter]

FitnessFAQ Number one: Steroid abuse is not a crime. the abuse is mandatory