Running and Strength Workout

A running and strength workout is great practice for life's daily obstacles and for obstacle course carries.
📷: Marte Media

Trying to decide which to prioritize - running or strength - in your training? You can get the best of both worlds in your workouts.

Whether you're:

Training for OCR (obstacle course racing)
Preparing for road or trail running, or
Just want fun & efficient workouts

You can benefit from including strength training and cardiovascular exercise in the same workout.

This workout is best performed at a local track. You'll need a sandbag or other weight that can be transferred from one shoulder to the other.

Continue reading or skip ahead to the running and strength workout.

For Obstacle Course Racers

When I first started traveling weekly to participate in obstacle course races, I can remember how quickly my running form deteriorated between obstacles.

The time between obstacles is among the most-critical to improving your overall time from the starting line to the finish line.

While I'd focused on strength training and on running, they weren't areas of focus that I'd combined in training yet.

Consider the Similarities to Triathlon Training

_{That's me in the swim, bike, and run of my 1st-ever triathlon!}

It's a bit like the training that triathletes do to acquaint their bodies with the feelings of transitioning from one element of their race to another, as in the change in movement and demand from biking to running.

As adept a runner as you can be, it's a different experience to run after a challenging bike segment. Rather than to introduce those stresses only during races, there's benefit to practicing in training sessions where mistakes, critical to learning, are encouraged.

For Runners and General Fitness Folks

Runners like to run. So much so that it isn't unusual for them to neglect the other forms of training that would contribute positively to their overall fitness and performance.

It's especially true when they carry the mindset that making room for strength training, in what could be an already crowded schedule, means that they're sacrificing the benefit of their well-structured running plans.

The everyday person, without interest in "toeing the start line," can carry a packed calendar of responsibility, too. Like the obstacle course racers and the recreational or competitive runners, they're also looking for efficiency and ways to get the most out of their limited training time.

Benefits Beyond Efficiency of Time

For the OCR racer, runner, and general fitness enthusiast, there are benefits beyond that of time efficiency.

As I've said before, I don't vilify cardio. It's a fantastic form of exercise, contributing significantly to heart and lung health and reducing the risk of illness and disease. Plus, it just feels great - especially when it's done.

That said, it doesn't work overtime for you, like strength training does, where the addition of muscle to your frame will have you burning more calories even after your workout is over.

Let's get to your running and strength workout!

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Your Running and Strength Workout

My sandbag running and strength workout practice came in handy when it came time to endure the same on race days!

Track and Sandbag Workout #1

Running Interval and Weighted Carry Workout

Exercise

A1) 1/2 mile run

Notes

Pick and maintain your pace

Exercise

A2) 1/4 mile walk with shoulder-supported sandbag carry

Notes

Switch shoulder at halfway point

Description

Perform 4 rounds of this combination, with zero rest between exercises and recovery to the bottom of your green zone* between rounds, to equal 2 miles of running and 1 mile of carrying.

*Calculate your target heart rate zones.

Recommendations

Performing this workout at a track makes for easy measure of distances (2 laps for the run, 1 lap for the carry). However, it's feasible to perform this workout elsewhere like a neighborhood loop or an out-and-back route. Fitness tech, like a Garmin watch, can help in determining distance during the workout, if you've not measured your path in advance.

Don't have a sandbag? Substitute any type of weight that will provide challenge. Even a weighted backpack can work.

Benefit

While there's great value in obstacle and race specificity for those participating in OCRs (obstacle course races), there's benefit to runners of any type, especially those who may have skimped on the strength aspect of their training. Those interested in general fitness will benefit, too, especially those who may have limited time and are looking for efficient ways to enjoy some level of cardiovascular and strength benefit in the same workout.

Over time, and with consistency, you'll see progress in:

Faster 1/2 mile running times
Quicker heart rate recovery between rounds

Questions or Stories

Have a question about this workout? Did you give it a try and want to tell us how it went?

Share your question or story here!

Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Have Fun With This One!

I always have fun with this workout, and I hope you will, too.

A Bonus Recommendation: Keep workout clothes, sneakers, and a sandbag (or other weight) in your car. That way this workout will always be convenient, even when you're pressed for time.

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Yours in fitness,
Boh

David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)

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