Unlock Your Best Runs: Combine Interval & Strength Training

Want to run faster and stronger? Stop choosing between cardio and strength. Combining interval and strength training is your secret weapon for peak performance. But here’s the catch: doing it wrong can actually hinder your progress. This guide shows you how to integrate these two powerhouses effectively, avoiding a common pitfall called the “interference effect,” so you can maximize your results.

Why Combine Interval and Strength Training?

Think of interval training (like HIIT) as your engine booster and strength training as your chassis upgrade. HIIT builds your cardiovascular fitness, and strength training builds the muscles that power your runs. Together, they create a more robust and efficient runner.

Interval Training

What is Interval Training?

Interval training, especially High-Intensity Interval Training (HIIT), is all about short bursts of intense effort followed by rest or low-intensity periods. It’s a fast track to improving your cardio.

Interval Training Benefits:

• Boost Your Heart: HIIT significantly improves your heart’s efficiency and oxygen use. (1, 2, 3)
• Run Longer, Burn More: HIIT increases your endurance and metabolic rate, helping you burn fat even after your workout. (1, 2)

Strength Training: Your Running Foundation

What is Strength Training?

Strength training uses resistance exercises to build muscle strength and endurance. It’s the key to a powerful and resilient body.

Strength Training Benefits:

• Build Muscle, Run Faster: Strength training builds muscle mass and endurance, leading to improved running performance. (1, 2)
• Stronger Bones, Fewer Injuries: Strength training improves bone density, reducing injury risk and improving overall stability. (1)

The Power of Combined Training

Combining HIIT and strength training is a game-changer. For runners, this means:

• Balanced Hormones: Combats the negative hormonal effects of long-distance running.
• Comprehensive Fitness: Get both the cardio and strength benefits you need.

How to Combine:

• “High-Low” Method: Do high-intensity and low-intensity work on the same days, followed by rest. (1)
• Separate for Strength: If muscle growth is your goal, separate weight training from cardio.
• Combine for Endurance: For endurance and power, combine long-distance and HIIT with strength on the same day, followed by low intensity exercise. (1)

Avoiding the “Interference Effect”

Training both strength and endurance can sometimes clash. This is called the “interference effect,” and it can slow down your progress. Here’s how to avoid it:

What’s the Interference Effect?

Concurrent strength and endurance training can hinder maximum strength development.

How to Avoid It:

1. Separate Your Workouts: Give at least 24 hours between cardio and strength sessions. A 2021 study shows that as long as you separate the two, gains are not compromised. (1)
2. Lift First, Then Run: Do strength training before cardio. Cardio before lifting can reduce your lifting performance by up to 10%. (1)
3. Keep Cardio Short: Limit cardio sessions to 20-40 minutes. Longer sessions can hinder strength gains. (1)
4. Make Cardio Intense: HIIT is a great option, but prioritize recovery. (1)

Putting It All Together

By strategically sequencing and timing your workouts, you can unlock the full potential of combined training. This means more effective workouts and better results!

Ready to Upgrade Your Running?

By combining interval and strength training, you’ll become a stronger, faster, and more resilient runner. It’s about training smarter, not harder.

Kontender is your perfect partner for this journey. Use our app to structure your interval workouts, track your progress, and see how combining these training styles can elevate your running.