Cardio and strength training

Does this fit together – and if so, how?

You want to pump up your arms or want toned calves and a six-pack. That's why you pump regularly. Your motto: “Cardio? Does not have to be". If cardio only plays a marginal role in your workout routine, you should reconsider your training plan. Because if you combine cardio and strength training, it has various benefits for you. You can read here what these are and how you can ideally combine endurance and strength training.

Cardio training is not only useful for strength athletes - the same applies the other way around. It can also be worthwhile for endurance athletes to build muscle mass. For example, if you integrate strength training into your running routine , it has various advantages for you. Because in doing so you strengthen the muscles in your shoulders, stomach, back and legs. And the more you train, the stronger your muscles become.

Additionally …

• You counteract imbalances - and thus also an incorrect running style.
• You train better nervous control of the muscles because you create more contractile mass - according to studies , this leads to your running efficiency increasing.
• You can protect yourself from injuries with the help of intelligent exercise selection during strength training and training specific muscle groups such as the back of the thighs.

When runners should integrate strength training into their training plan

Building specific muscle groups specifically is a good idea for runners. But is it really necessary to do additional strength training as an endurance athlete? The answer: Whether and in what form you as an endurance athlete should integrate targeted muscle building exercises into your training plan depends on your individual training level. Different rules apply for beginners and advanced users.

As a beginner runner, do you want to do strength training at the same time? Our tip

Have you just started running? Then we advise you: stay away from additional strength training and work on your running technique first. The reason: If you integrate strength training into your training plan right at the beginning, it could overwhelm you and distract your attention from your running technique.

However, for you as a newcomer to endurance sports, it is important that the basic technique is correct before you expand your training plan. The reason: Incorrect running technique is one of the most common mistakes in endurance training . In the long term, incorrect running technique can lead to injuries due to muscle strain or incorrect strain.

Even if your technique is correct, you shouldn't start strength training straight away. Instead, combine your running training with targeted gymnastics exercises. But if you equate “gymnastics” with stretching exercises, you are on the wrong track.

Experts understand gymnastics exercises as targeted mobilization exercises that you do after you have warmed up for around five to ten minutes and got your circulation going.

If you integrate mobilization exercises into your training plan,

• You prevent your muscles from shortening - this way you avoid injuries.
• You prevent your muscles from becoming too acidic - they regenerate faster.
• You ensure improved posture when running - you avoid incorrect strain.

Your warm-up playlist – perfect for the warm-up during running training

With mobilization exercises you can keep your muscles supple and prepare them for the upcoming stress . The difference from stretching exercises is that with mobilization exercises you only hold the stretch cycle for one to two minutes. If you stretch for too long before exertion, your muscle tone decreases - studies also confirm this . When you stretch for a long time, you signal your muscles that they can relax. Before running, that would be exactly the wrong signal.

Important when mobilizing: Execute movement sequences in a very controlled manner - similar to Tai Chi. For example, stretch briefly and then relax your muscles again. Or you rotate your left arm and then your right.

Add stretching exercises to your running training. In principle, they “work” in the same way as mobilization exercises. The difference, however, is that you do the exercises longer . If you stretch intensively and hold the stretch for longer, you give your muscles the signal: “Now is the time for regeneration”. With the help of stretching exercises you show them that they can relax.

For advanced users: combine endurance and strength training sensibly

Have you created a sports routine , have been running regularly for some time and are now thinking about expanding your training plan or integrating strength training into your training? This is a good idea for you as an advanced runner. Because if you specifically and additionally strengthen certain muscle groups, it will help you increase your running performance .

The reason: If you have more muscle strength, you can complete your running training easier or better. You can also prevent poor posture even further with targeted strengthening exercises that strengthen your core – for a stable running style . We therefore recommend that experienced runners do muscle building exercises that strengthen the hips, torso, stomach and back.

Because when your legs move, your hips and torso have to compensate for these movements using an opposing impulse to keep you balanced. A strong core gives you stability and prevents you from tipping forward or running in serpentine lines when running. This way you avoid bad posture when running and reduce your risk of injury.

Use these exercises to build your core and hip muscles:

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• Strengthen your core - reverse plank/table: Sit on the floor and support yourself with your feet and hands. Your hands should be directly under your shoulders. You should place your feet so that they are under your knees when supporting yourself. Your hips are extended and your entire torso is tense. You also use your arms to push your chest up towards the ceiling. Your head is an extension of your spine. Try to hold the exercise for 90 seconds with good form. You can make the exercise more difficult by removing one arm or leg.
• Hip Strengthening - Hip Extension: Rest your shoulder blades on a couch or bench while your lower body is in front of the couch. Your feet are exactly below your knees. The exercise looks similar to the reverse plank - but here you only dynamically lower and raise your hips by tensing your glutes. Only lower your hips as low as you can keep your knees exactly over your ankles. Try to do as many reps as you can for three sets. If you want to make the exercise more difficult, do it on one leg.

Training your back and abdominal muscles is just as important as building and strengthening your core and hip muscles. Strengthening your back muscles will ensure an upright posture. This in turn has a direct influence on your running style.

Because your posture influences how you place your feet when running: If you run bent forward, you will “fall” into your next step instead of actively running it and will land your heel too early. This causes your stride to shorten. An upright posture, on the other hand, ensures that the feet are flat under the center of gravity and lengthens the step. The result is a smooth, well-rounded running style.

Use these exercises to build your abdominal and back muscles:

• Strengthen abdominal muscles - plank/forearm support:
  
  

  @felixwunnike_portraits / @lisaaaa.mary

• Similar to the starting position of the push-up, you look at the floor. However, do not support yourself with your hands, but with your forearms. Tense your thighs, butt, and abdominal muscles and try to form a straight line from head to toe. Tip: Film yourself from the side with your cell phone while doing the exercise - this way you can check your form. We recommend two sets of the exercise per training session. Try to gradually increase your total time to 90 seconds.
• Strengthen your back – rowing: Hold on to two fixed points with your arms stretched out. Your fixed points can be a pole in the park, gymnastics rings, a sling trainer or a table. From there, pull your elbows towards your body until your ribs touch the bar or table. If possible, adjust the angle to your strength level. The more horizontal the setting, the more difficult it becomes. Try to do three sets of 20 repetitions.
• Strengthen your lower back – Superman:
  
  

  @felixwunnike_portraits / @lisaaaa.mary

• You lie on your stomach and try to lift your chest off the floor slowly and in a controlled manner. To extend the lever and make the exercise more difficult, stretch your arms above your head. Here too, do three sets of 20 repetitions.

• Strengthen your middle back – Y-lift: You stand with your knees straight and your hips bent. Your straight (!) upper body is tilted forward and almost parallel to the floor. In the starting position, your arms hang down towards the floor, from where you raise them so that your body looks like a “Y” from a bird’s eye view. Do as many reps as you can and then bring your body into a slightly more upright position. One pass of this so-called “superset” is enough.

You see: strength and endurance training go well together and are even highly recommended for you at a certain training level. But how exactly should you, as an experienced runner, integrate strength training into your training plan?

Successfully integrate strength training into your training plan: Here's how it works

Basically, your running training consists of five phases:

1. Warm up: walk or lightly jog for about five to ten minutes to stimulate your circulation
2. Mobilization: about five to ten minutes of stretching exercises that you only hold for a short time to activate your muscles
3. The main stress: the actual running, with a duration and intensity tailored to your individual fitness level
4. Cool down/Cool down: Walk or walk quickly for about ten minutes to slowly lower your pulse rate and reduce lactate in your muscles
5. Stretching: stretching exercises for around ten to 15 minutes to accelerate the regeneration of your muscles

If you want to fill your carbohydrate stores or balance your fluid and/or mineral levels during running training, functional foods that are specifically tailored to the needs of endurance athletes will support you. These includeisotonic drinks - alternatively also hypotonic drinks - such as the Iso Drink or Iso Fast from Dextro Energy *, carbohydrate-rich gels such as the Liquid Gel from Dextro Energy * in fruity flavors such as Lemon .

If you have already reached a certain training level and run several times a week , replace the main stress, i.e. running in phase three of your training, with targeted muscle building training. The focus for you as a runner should clearly be on cardio training. It is important that you adapt the intensity and frequency of your training to your individual fitness level.

For the reasons mentioned, it is best to build targeted muscles in your torso, hips, back and stomach when strength training. You shouldn't ignore your shoulders when doing strength training , as they stabilize your arms.

You can strengthen your shoulders with these exercises:

• Strengthen front shoulders - front raise: You stand in the starting position with two dumbbells or simply two heavy water bottles or resistance bands in your hands and raise your arms in front of your body until they are parallel to the floor. Your palms face down. The load is more important than the number of repetitions. Try to get close to muscle failure in three sets of twelve to 40 repetitions.
• Strengthen your side shoulders - side raises: Here, as with the front raise, you also use dumbbells and lift your arms sideways upwards with your palms facing down until your arms are parallel to the floor. Important: Your arms do not point exactly to the side of you, but rather slightly forward. If you have suitable weights available, try to do twelve repetitions three times. If you have to work with water bottles, three times 40 repetitions are good.
• Strengthen the back shoulder - bent over lateral raise: Raise your arms upwards at the shoulder joint until they are parallel to the floor. You sit or stand with your hips bent. Your upper body is parallel to the floor. Try to control the movement and not use momentum. We recommend three sets of twelve to 40 repetitions, depending on your strength level.

After strength training, treat yourself to a protein shake from Dextro Energy*, for example the Plant Protein in the flavors Vanilla or Chocolate Nut . These shakes contain proteins that contribute to increasing and maintaining muscle mass . You can easily mix protein shakes from Dextro Energy*. Add three tablespoons of powder to 250 milliliters of water and shake both well. Three tablespoons equal 30 grams of protein powder. You can also mix the shake with 300 milliliters of skimmed milk or milk alternatives made from soy or almonds.

Do you need something to chew? Then after or during your workout, grab an Energy** Bar in the flavors Vanilla , Salted Peanut , Lemon Cake or Chocolate . With only three grams of fat per serving, this bar is the ideal support for your training. The scope of delivery includes 24 bars.

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Cardio and strength training: The dream team for your success in endurance training

Combining cardio and muscle building training has many advantages for your training success. Among other things, you ensure better blood flow to your muscles and increase your resilience . With our tips, you as an endurance athlete can effectively integrate strength training into your training plan.

* contains carbohydrates

** Smart Protein: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.

Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G.V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. Journal of strength and conditioning research, 30(8), 2361-2368. https://doi.org/10.1519/JSC.0000000000001316

Van Hooren, B., & Peake, J.M. (2018). Do We Need a Cool Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, NZ), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2