6 Simple Ways to Add Cardio Bursts During Strength Training

Looking to take your strength training to the next level? We are always trying innovative ways to sneak cardio in while we are weight training and today we are going to share a few of our favorite (and simple) ways to add cardio bursts during strength training.

The video below will explain it all, but try to keep these cardio bursts to 30 seconds to 1 minute after you perform your set (or sets) of an exercise. Be sure to begin lifting again only after you feel like you are rested and can begin to lift at the same capacity as when you started. 

This video includes:

• Ski Jumps
• Skaters
• Jump Rope
• Jumping Jacks
• Plie Squat Jumps
• Regular Squat Jumps

Do you have a favorite way to infuse cardio bursts into your strength training workout? Is it not listed? Tell us what it is and we might make a video of the suggestions to share with other readers!

Strength Training and Running: Why You Absolutely Should Do Them Both!

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If you are a hardcore runner, you probably don't feel right if you miss your workout. But... you might have complaints about your speed, your endurance and most of all, the way your body looks. You might not have been able to shed those last 10 pounds despite your efforts to step up the mileage and really hit the pavement hard. Guess what?!? Running more isn't the answer! The answer is incorporating strength training into your run training. It's as simple as that!

You don't have to give up your running and/or cardio! We repeat! You don't have to give up your running and/or cardio! It's safe to keep reading...

The definition of insanity is "doing the same thing over and over and expecting different results," right? So why do we think we can do the same exercises day in and day out and expect our bodies to change? We can't! It doesn't work that way. Our bodies become more efficient at the work that it has to do - whether that is running, weight training, dancing etc., and over time, it becomes so efficient that it uses less and less resources (calories, muscle fibers, etc.) to complete a task. You need to change it up and shock it! That's where cross-training - adding strength to your running and cardio comes in!

If you don't believe us, check out one of our She Sweats 12-Week Run Builder Transformation winners who not only lost 16 pounds but drastically decreased her mile time!

4 Tips to Easily Add Strength Training to Your Running Routine

1.  Don’t run every day!

Your body needs a rest from certain physical activities and some days, it needs a rest from all physical activities (except daily tasks, of course). We recommend running at a steady pace no more than 2-3 days per week. 

2. Add a minimum of 2-3 strength training days.

Train in muscle groups (not total body) and space out your lifting days, For example, if you are doing two days, maybe you do Tuesday (upper body) and Friday (lower body). If you are planning to lift three days, you could train Monday (arms and shoulders), Wednesday (lower body) and Friday (chest, back, and core). Our workout plans lay out EXACTLY what you need to do each day and you can even keep your running shoes laced up with our She Sweats 12-Week Run Builder.

3.  Throw in a day or two of cardio that isn't straight running.

Think sprint training or hill training, or stay away from running and have some fun with a dance class or kickboxing. Our favorite thing to do is hit up our favorite hiking trails and climb a mountain!

4.  Rest!

This one is important! Make sure that you rest AT LEAST one day per week, if not two! Your body will thank you. And by the way, rest means NO strength training and NO running! 

Remember, add in that strength training! It will only decrease your mile time and make you stronger!

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!

Don't miss these posts!

• How to Extend the Life of Your Running and Athletic Shoes
• Strength Training and Running: Why You Absolutely Should Do Both!
• What to Eat Before & After Your Run! Plus, Is Carb Loading Necessary?
• Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!
• FREE Running Apps You Need to Have On Your Phone
• 4-Mile, 10 Minute Pace Playlist
• Motivation to Go the Extra Mile
• 5 Easy Ways to Prevent Running Injuries
• Stretches You Must Do If You Are A Runner
• The Banana SPRINT (Recipe)
• 6-Mile Motivator Running Playlist
• Tips to Occupy an Older Child During Long Runs
• Lacing Your Running Shoes For Fit and Function

She Sweats 12-Week Run Builder

You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! We partnered with Moms RUN This Town to create a workout plan geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:

1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
3. Included in the plan are:
   1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
   2. Our philosophy behind incorporating weight training alongside your run training.
   3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
   4. What items are commonly on our grocery list and a sample for timing your daily meals.
   5. Information about what to eat before and after a workout.
   6. 4 HIIT Routines.
4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
5. Equipment required/suggested to complete the At-home version is as follows:
   1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
   2. Stability Ball.
   3. Resistance Bands.
   4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)

As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Whitney