Why you should run AND lift | WEEK 1 of HYBRID TRAINING

WEEK ONE DONE ✅
This is WEEK 1 in my HYBRID TRAINING JOURNEY where I train to run an 8K in 3 weeks AND try to make progress in the gym.
I walk you through my training each week highlighting the peaks and struggles of my journey as a beginner runner. Hope it inspires some of you to start running and lifting!
While this series is specifically about running and lifting, the lessons about mental toughness and growth can be applied to anything in life. It's not just about getting faster and stronger; it's about challenging myself and building a mindset to change my life.
Want some barefoot shoes?
Use code BCHEUNG10 for 10% off on Vivobarefoot shoes: tidd.ly/44wCEIk
Stay tuned for the next episode (subscribe so you don't miss it)! / @justbcheung
Videos referenced:
RUNNING MY FIRST MILE IN 8 YEARS: • I finally started runn...
FIRST TIME VLOGGING IN PUBLIC | VLOG #2: • STEP OUT OF YOUR COMFO...
Want to join our community? • Join our community! | ...
Inspired by Nick Bare: ‪@nickbarefitness‬
• Why You Should Train L...
Martin’s channel: ‪@Martindhoang‬
Kardio Kevin’s channel: ‪@kevinle6060‬
Follow me on other social platforms to help grow the community 🙂
Twitter (X): / justbcheung
Instagram: / justbcheung
TikTok: / justbcheung
Music courtesy of Epidemic Sound. Get a 7-day free trial for Epidemic Sound: share.epidemicsound.com/v4ypuh
Shot on:
- iPhone 15 Pro Max with Blackmagic Camera App: Apple LOG H.265
- DJI Mini 4 Pro: D-LOG-M H.265
Some of the links in this description are affiliate links that help support the channel :)
Timestamps:
0:00 WHY I STARTED RUNNING
3:07 What is a HYBRID ATHLETE?
3:16 Setting the scene
3:38 RUN 1 (FIRST MILE IN 8 YEARS)
4:42 Pickin up my new running shoes
8:04 Figuring out a training schedule
9:00 Fueling up
9:42 Bye John
10:06 Heading to the gym
10:31 Warming up for RUN 2
11:50 RUN 2 with the gf
14:00 How I do “Low-Impact” Leg Day
14:50 KEY: DON’T GET INJURED
15:10 RUN 3 with Kevin (FIRST OUTDOOR RUN)
18:11 WEEK 1 COMPLETED
18:43 STEAK BREAK
25:18 What’s next?
25:39 WATCH WEEK 2
#hybridathlete #hybridtraining #running #lifting

[@justBCheung]

Woke up this morning to a bunch of views - the KZbin algo has found my people! If you’re new here, welcome! We just gettin started - let’s build this community and level up together 🤝🫡

[@umloiro3219]

Yo guys, run and train on different times like run in the mornings and lift in the evening, you will get the most out of both this way trust me hahahah

[@justBCheung]

Thanks for the tip, I’ll give this a try!

[@OSHANNARAE]

This is true. This is the way I train. My legs feel strong when I lift in the evenings after running in the mornings. 😂 it's great!

[@zulrawkstar90]

Asking for an advice here as beginner and overweight person. What if I do the workout alternatively? For instance Monday I go for running and the next day I hit the gym.

[@umloiro3219]

@@zulrawkstar90 Hey my man! good question. That is what I do, so the different muscles used during run/workout can rest and leave one day of the week to rest, you can do the lifting the way you think is better, being it full body 3 times a week or one muscle group each day ( Monday, Wednesday, Friday) eg

[@justBCheung]

@@zulrawkstar90 that’s exactly what I do! I run a couple times per week then strength train the other days of the week. Find a routine that works for you. A lot of beginners eventually stop because they take too big of a bite and can’t keep it up. The most important thing especially when starting out is to STAY CONSISTENT and work your way up. Make it a habit to do some form of exercise everyday. It doesn’t have to be a full workout everyday, some days it could be a 15 min stretching routine and 15 min walk for active recovery and getting the body moving. This philosophy is from James Clear, this helped me a lot when building new habits: jamesclear.com/habit-guide

[@nancykwon9858]

that's a great point how you said running is not only a physical exercise, but a mental one too. i recently got into running and it's super hard but rewarding. great job capturing your hybrid training in this series! excited to see week 2

[@justBCheung]

That’s awesome to hear keep going 👏🏼and thanks for watching!

[@webbnathan]

Been on similar journey since 2023! Couldn't run more than 2-3 miles at a time in Jan '23. By the end of the year had run over 1,100 miles and 2 marathons (San Diego / San Antonio) Went from 4:29 to 3:55 marathon time. Continue w/ weight training 5 days a week. Don't plan on stopping! Keep up the good fight here. You are doing it right! Will be following.

[@justBCheung]

That awesome progress man! Keep it up thanks for the support! 🙏🏻

[@meghoangg]

motivating video! love how motivated you are for your health. excited to see your health/fitness journey progress!

[@justBCheung]

Thanks for watching! I have some upcoming videos planned that will dive deeper into my health and fitness journey so stay tuned 🙂

[@drofekaj14]

Well made video, not sure how it ended up on my feed but I’m glad it did. Subscribed.

[@justBCheung]

Haha welcome! The KZbin algo is finally working with me ;) Thanks for watching and subscribing, means a lot! 🙂🙏🏻

[@ameer4729]

love the vid man and its deff gonna motivate people to get out of their comfort zones and be disciplined

[@justBCheung]

Glad to hear than man, that’s the ultimate goal! Thanks for watching!

[@myytacc9851]

Nice video bro. I’m glad i saw this vid because I’m on the same boat as you. I’ve always wanted to incorporate some type of hybrid training but didn’t know where to start and this video lowkey helped. Keep it up!

[@justBCheung]

Thank you! Glad to hear it helped! Just posted week 2's episode which dives more into my workouts and runs 🙂 More to come!🫡

[@MrEverest06]

Great video. I really liked the point you made about your ego convincing you that lifting alone makes you fit, but in reality it was you being mentally weak. I can relate with that. Couple months ago I had running goal and wanted to run everyday. I was making progress, but then I got a gym membership, and was watching lot of KZbin videos on body game, and my focus became lifting. After consistently lifting, when I thought about running I had the same feeling you had, that I was being mentally weak, and didn’t want that feeling or struggle when running. Thanks for the motivation! I’m start incorporating running into my workout now.

[@justBCheung]

Glad you can relate! Not a lot of people can admit that so props to you for realizing and taking action 👏🏼 Keep it up and thanks for watching!😁

[@user-wc3yi5fp6w]

I like your editing keep it up,I will definitely keep watching your journey as a fellow beginner hybrid you inspire me

[@justBCheung]

Awesome to have you here! Keep it up thank you for watching!

[@michielvandenheuvel676]

This is a bloody great video, really enjoyed it! Love the editing. And keep up the good work pal!

[@justBCheung]

Thank you!! Glad you enjoyed it more to come 😁

[@Martindhoang]

Dude amazing video bro! Production and story telling is insane!!! 💪

[@justBCheung]

Thanks bro! I put a lot into this one. Just tryna improve with every video!

[@georgvende6560]

Crazy good editing and video. Keep it up and the views will come!

[@justBCheung]

Appreciate the support! More to come 🫡

[@dyanaberthaud5119]

Loving these cinematic shots to build the story!! Really good story telling

[@justBCheung]

I really focused on the story and cinematography with this one. Glad you noticed and enjoyed it! 🙂

[@BryanSumardi]

appreciate you sharing your journey brother, keep it up!

[@justBCheung]

Thanks bro, appreciate the comment!

[@S.Kay_]

Thats the way. Thank you for sharing!

[@justBCheung]

Thank you for watching! 🙂

[@AugustJensen1]

The editing was amazing dude. Cool video.

[@justBCheung]

Thanks for watching! More to come! 🙂

[@VlamirCravo]

Thank you for sharing your journey! I have recorded my journey too, but I'm too shy to post it. You inspired me to start sharing too. I hope you never stop anymore. Keep going!!!

[@justBCheung]

So happy to hear this -this is why I'm sharing my journey! We all start somewhere, but as you put in the reps, it'll get easier. I'm still shy at times, but I'm way less shy now vs when I started. Really appreciate the message Vlamir. Best of luck on your journey! 😁

[@VlamirCravo]

@@justBCheung As we usually say here in Brazil: LESGO MY BROTHA!!!

[@unchained8]

Thank you for sharing your heart.

[@justBCheung]

Thanks for watching! Appreciate the comment 🙂

[@SheldonGrunwald]

Triple threat. Running, lifting, cooking Excellent video

[@justBCheung]

All in one video 😎 thank you for watching!

[@unsupportedultra]

This was really cool. I follow Nick Bare religiously which is probably why you popped up in my recommendeds. Followed here and found you on Strava. I'm also just starting my hybrid athlete journey as of last winter.

[@justBCheung]

Me too - Nick Bare is such an inspiration! Cool to see this hybrid athlete trend bringing people together. Glad to have you here and appreciate the support!

[@unsupportedultra]

@@justBCheung The 80/20 zone 2 helps immensely. I’ve been following a variation of that and MAF training for 3 years now and heart rate at a 9:30 pace is down to 135. My first half marathon was a 9:15 pace and it was 175 the entire time.

[@justBCheung]

Wow that’s amazing - I’m gonna look into that for the running I do now. How many runs per week do you think is ideal for that type of training?

[@unsupportedultra]

@@justBCheung honestly whatever fits into your schedule. I go on 4-5 runs a week. I like one track day, one long run, and the rest easy low heart rate runs. If you’re not training for a race, just do one longer run and make the rest easy runs or swap the long run out for a track workout to keep those fast twitch muscles working.

[@justBCheung]

Thanks for the advice!

[@AirForceJay]

I’m right here with you! Started my journey 2022 and now I’m joining the United States AirForce! You can achieve anything as long as you put your mind to it!

[@justBCheung]

That’s exactly right! Glad to have you here man and thank you for your service 🫡

[@omaralvarez944]

Great video so inspiring I’m on a journey to start running since I’ve been lifting for 3 years now

[@justBCheung]

That’s awesome glad to hear that! Thanks for watching 🙂

[@woocoach_]

Your contents make me motivate🔥🔥 Thanks bro🔥

[@justBCheung]

Ayy glad to hear that! Thanks for watching 😁

[@KEN_MUNOZZZ]

i'm all for it!! lets gooo

[@justBCheung]

Yessir!! 🙌🏼

[@olaf.9922]

Great work!

[@justBCheung]

Thanks for watching!!🙏🏻

[@Hon.AJ777]

Great vid, you got yourself another subscriber 🎉😄

[@justBCheung]

Thank you! More to come! 🙂

[@EPaige]

Great vid bro! I just started training to run a sub 20min 5k while in the worst shape of my life. 💪

[@justBCheung]

Thank you! Awesome to hear that you are starting to run. Keep it up, you got this!

[@jjcastrooo]

Got a new subscriber, keep up the content 🎉

[@justBCheung]

Welcome! Thanks for watching and will do!🫡

[@davidperrii]

Love this! I can't tell you the amount of times after weight lifting I go to the tread or stair master and I see some of the guys shake their head in disagreement with MY CHOICES! I always incorporate cardio every workout

[@jordanalexander93]

You’re paranoid

[@justBCheung]

I’m gonna be honest that used to be me haha. Don’t mind them and do you! They just don’t know yet Keep it up!

[@lasereyesss]

Interesting video! I also usually wear Vivo's and got Altra Torin 7 when i started running a couple months ago

[@justBCheung]

Ah another fellow barefoot shoe wearer, welcome! 😂 I swear by these shoes they fixed my arch pain 🙏🏻 Thanks for watching!

[@johnharryduavis3414]

Nice keep it up!

[@justBCheung]

Thank you! Will do🫡

[@thaodang3922]

I’m motivated 💪

[@justBCheung]

Thanks for watching!🙏🏻

[@crazymexipanda]

The background in your runs reminds me a lot of when I lived in Chicago.

[@justBCheung]

Ah it's a beautiful city. Thanks for watching!

[@Travelwithphilip]

Great storytelling

[@justBCheung]

Haha I really tried to improve the storytelling with this one. Thanks for watching!

[@veronicaventura94]

Great video! You will get more subscribers in the future forsure

[@justBCheung]

Thanks for watching! Appreciate the support 🙂

[@brianbachmeier34]

Great video. I lift weights 5x per week, run 1x per week and swim 1x per week. It's important to do multiple activities.

[@justBCheung]

100% that’s the best way to be functionally fit and healthy! Thank you for watching and keep it up 😄

[@RedCobra23445]

Underated

[@justBCheung]

Thanks for watching!

[@saad.s05]

solid

[@justBCheung]

Thanks for watching!

[@ShervinShares]

great video - im a big Altra & Vivobarefoot fan too

[@justBCheung]

NO WAY THE SHERVIN SHARES COMMENTED ON MY VIDEO!!😂 Big fan of your stuff man! Also a big fan of Colt too! Just started watching Tejas after yall did the 90 day fitness transformation challenge If you see this, say hello to the Content Closet for me haha

[@askg4563]

This is Great

[@justBCheung]

Thank you! 🙂

[@jonathandejesus9494]

Great Video manin

[@justBCheung]

Glad you liked it thanks for watching!

[@o0SayNoMore0o]

Great value... you have a new subscriber :p

[@justBCheung]

Glad you liked it! Welcome to the fam 🙂

[@86msib]

m on a similar path too

[@justBCheung]

Keep it up!

[@Aliandbrothers101]

Steak 🥩 Cooking part was very chill.because you know 50% is diet and 50% is training=100%fittness

[@justBCheung]

Right on! Thanks for watching all the way 😁

[@HiiipowerdanniRuns]

Glad I found your channel. I’m running too and being a hybrid healthy person. That is eating more vegetarian.

[@justBCheung]

That’s awesome keep it up! Thanks for watching 🙂

[@zenithchan581]

I see you by KZbin randomly I'm be 722 member Nice to meet you friend.

[@justBCheung]

Welcome! Glad to have you friend 🙂

[@Magnulus76]

This has some special name? This is what I do in the gym or at the park all the time. Cardio and calisthenics or weight lifting. It makes you alot healthier than just doing one or the other.

[@justBCheung]

Yep I agree you get the best of both worlds training this way! That’s awesome keep it up!

[@jayl8920]

Watched some of your stuff, i think you have potential as a content creator! Dont think chicago is where you wanna do it tho - got any plans to move to LA or NYC?

[@justBCheung]

Appreciate the support! No plans to move at the moment, but who knows-if a good opportunity presents itself then maybe I’ll consider it. I’m not sure what I’d gain from moving to LA or NYC, so lmk if I’m missing something :)

[@user-wm5pn7dx8h]

I also started running on top of weight training since I hit my goal of 225 bench at 155 bw lo... I realized my lungs and cardio is lacking so pretty interesting to see this on my feed. Copped some Hokas for running :)

[@justBCheung]

Welcome to the hybrid fam! Really good bench to bodyweight ratio btw keep it up! 👏🏼

[@user-wm5pn7dx8h]

@@justBCheung for sure... your video inspired me and I actually ran a 5k today to see where I'm at (9:16/mi) gonna stay consistent with weightlifting and running

[@justBCheung]

Let’s gooo that’s awesome! Follow me on strava (@justbcheung) I’ll follow back :)

[@Bluhake]

Who does your thumbnails bro? They dope!

[@justBCheung]

Thanks bro! I make them myself but still learning how to make them better

[@Harazy]

Nice vid man, we have the same last name lol.

[@justBCheung]

Haha thanks man maybe we’re related 😂

[@tejiyo]

Great video! Can I ask how old you are? I’m inspired

[@justBCheung]

Great to hear that, keep it up! I just turned 25 🙂

[@Lane_X]

If you’re natural, you’ll be mostly lanky all your life if you run at great lengths. Like if you do 8k-10k runs 3-4/week, furthermore if you do events like marathons and what not then forget about hypertrophic sustainability and growth stimulation. Nonetheless, with very little muscle on the frame a person will have great CRF!

[@justBCheung]

I think it’s still possible to build muscle with that mileage, but of course, the higher the mileage the harder it is to build muscle. You should follow my friend Martin who runs marathons and lifts www.youtube.com/@Martindhoang

[@justinprice8929]

How do you balance leg workouts (squats etc) with running. I’m in the infantry and we run a lot and it’s hard to find a balance, feel my legs are always hurting

[@justBCheung]

You are probably running a lot more than I am, so I can’t really tell you exactly from my experience. 😅 But I would think it just takes time to adapt and work up to where you want to be. When I started running, I did leg exercises that complemented running. Overtime when my legs adapted to running, I gradually reintroduced squats. Active recovery like swimming and foam rolling help A LOT. Getting enough protein is also really important. Hope this helps. I’m curious though, how much do you run per week? Also thank you for your service!

[@kodyvongprachanh971]

Running is great but other alternatives for people who have joint problems trying biking or jump roping

[@justBCheung]

Great suggestions and totally agree running is pretty high impact on the joints. Swimming is also a really good alternative! Thanks for watching!

[@ChanceBerryman]

they feed the chickens marigold to make the yolks more orange because they know people (me too) get excited about it

[@justBCheung]

Wow they got me haha

[@AF-pw8il]

I came here to say the same

[@marcinelo8801]

Sadly its slippery in winter. I would run everyday 10 miles like i did.

[@justBCheung]

Ah yea gotta be careful, but treadmill isn’t too bad if you have no other option. Gotta do what you can! Thanks for watching!

[@kevinle6060]

half marathon arc coming soon

[@justBCheung]

Ahaha idk abt that one… baby steps ;)

[@luckyjack4963]

Can i run before lifting, because after lifting I felt bored.

[@justBCheung]

You can, but it depends on your priorities. Running first may reduce your performance when lifting and vice versa. Do what works best for you for consistency. I wouldn’t worry too much about doing the optimal thing unless you are trying to compete. Hope this helps!

[@vsonic86]

You quit your job? What did you do afterward?

[@justBCheung]

Yea about 7 months ago now. It’s a long story so I’m planning to make a video about it. Stay tuned for that!

[@TragicNebula]

Ya boy is giving a comment to get that algorism going on this video

[@justBCheung]

Aye I appreciate you!! Thanks for watching 😁

[@silenced_aim]

i literally cant run a block without my legs feeling heavy, my breathing is fine but my legs instantly feel heavy :/

[@justBCheung]

Hey we all start somewhere! Do what you can and try to do more each time. Progress is key. Maybe you can try walking on an incline first and increase the distance and speed over time. Anyhow just try to start no matter how little!

[@DarkDonnieMarco]

You need to warm your legs up first, theragun or percussive massage on your legs if you can and then light stretching. Start with a brisk walk to get your legs warm. Then do run walks, run for 30secs walk for a minute. Gradually increase the run time and reduce the walking time.

[@silenced_aim]

@@DarkDonnieMarco yeah i think running as soon as i leave the house is what causes my issues especially when im just starting off

[@tv26889]

You don’t have to run. Conditioning you gain very quickly and lose very quickly. If you want to do marathons, just realize your progress with weightlifting and muscle gain will slow way down to possibly no progress. You’re trading strength adaptions for endurance adaptions. No free lunch.

[@johnsinnott6370]

Agree with drofekai. Great video and story. I’m also trying to become a hybrid athlete. Very inspirational.👍

[@justBCheung]

Thank you! I’m glad the video was inspiring and best of luck to your hybrid training journey!

[@Sportsclips24974]

Idont know whether its good or not nut i run 2,3 miles early morning and then hit gym for 1 hr 😂

[@justBCheung]

That’s great, keep it up! Thanks for watching 🙂

[@user-dx8zk5op2c]

How tall are you And age ?

[@justBCheung]

I’m 24 and 5’11”

[@Yamanhitle]

You try sprinting. Research says it's the best cardio.

[@justBCheung]

I heard it has a lot of benefits for testosterone too Gonna give sprinting a try! Thanks for watching!

[@AluminiumSulfate]

you are goku irl bro

[@justBCheung]

Haha I’ll take that as a complement 😂 Goku was one of my heroes growin up

[@AluminiumSulfate]

@@justBCheung thats a big W. Remember me when your channel blows up man

[@justBCheung]

I’ll remember this comment for sure appreciate the support man 🫡

[@nuvamusic]

So technically we are all “hybrid” exercisers, basically.

[@justBCheung]

I wouldn’t say that I used to be a hybrid athlete because I never did any sort of running or cardio. I only lifted weights. Some people only run, and others only lift (like my past self). If you do both or some combination of different training disciplines that enables you to achieve a well-rounded fitness level (e.g. strength and cardio), then that would be considered “hybrid” training. Hope that helps. Thanks for watching!

[@nuvamusic]

@@justBCheung I was wondering if there was gonna be a specific definition of the term, based on a certain proportion of time dedicated to each type of workout or some sort of measurement involved. But I see or guess there isn’t, so yeah, that’s why I say we are all easily “hybrid” so to speak 😉. But I get what you mean. 😎

[@justBCheung]

Yea I get what you’re sayin. tbh the definition is very loose. The definition I adopted was from Nick Bare. I would say if you truly identify as someone who does this type of hybrid training for the health benefits, then I think that’s good enough to consider yourself a hybrid athlete. imo ofc 🙂

[@tf_kailash1567]

Well if you are on fat do not run instead of that walk 3-6 km/h, if you jog or run your body will use glucose as power supply if you walk it will use body fat

[@justBCheung]

That’s right your body uses different systems depending on the intensity. My goal was not lose fat though

[@caelanmurie-gq2sj]

"Hybrid" training. It's called being healthy 😂. Atheletes just call it training

[@justBCheung]

Haha for us non-competitive sport athletes, we “hybrid athletes” like to distinguish ourselves from runners and weightlifters/bodybuilders ;)