One question that I have received consistently over the 10+ years that I’ve been blogging and posting on social media is how to balance running, strength training and yoga in a weekly workout schedule. Just yesterday, I received this question on Instagram…
“How would you recommend balancing a schedule of yoga, running and strength? How many days/duration would you recommend? I currently run about 4 miles when I can and have just started doing yoga. Usually strength training 3 days a week. Not enough days in the week so trying to figure out a good combo. I enjoy the running and yoga the most. Thanks!” – Trish
I actually wrote a post about this topic back in 2014 but it’s time to revisit it and update my thoughts and suggestions.
For this post, I have compiled my top five tips for creating a balanced workout schedule that includes running, strength training and yoga. If there’s interest, I’ll write a second post that includes specific schedule templates/examples.
1. Identify your “workout mindset/personality.”
An important first step is identifying your workout mindset or personality. This will help you with the tips to follow. I generally find that there are two types of athletes.
Mindset #1 – “I do this one thing and it’s all I want to do!”
This applies to those who identify most with one form of movement – “I’m a runner, yogi, Cross Fitter, spin lover, HIIT queen, swimmer, weight lifter, etc.” This athlete LOVES their chosen type of movement but knows that they *need* to incorporate other forms of movement to be more well-rounded. They need guidance on how to do this while still devoting the majority of their attention to their passion.
This was me in my early days of being active and working out. I loved running and running was all I wanted to do. I felt like I had to force myself to incorporate strength training and yoga into my routine because it was something that I *should* do and once I started to experience running injuries, I came to appreciate the value of a more balanced approach to fitness.
Mindset #2 – “I love so many forms of exercise…how do I fit it all in!?”
I jokingly call this exercise ADD. This is the type of person who loves multiple forms of movement but realizes that they can’t do it all, all the time due to overtraining, time restrictions, the expense or a host of other reasons.
This is where I am now. I find that I really have to be focused and strategic to find a balance that works for my body and my schedule limitations. I love a mix of running, walking, yoga and strength training. My body feels best when I’m doing a little of all of them and not too much of one thing.
This is where I am now. Sometimes I joke that I have exercise ADD. I love it all. I wish I had time for swimming (I actually LOVE to swim but never make it to the pool), running, CrossFit, circuit training, HIIT, kickboxing, yoga, etc. but it’s not feasible from a time or financial standpoint. You’ve gotta get focused and you’ve gotta find the balance that works for YOU! I’m going to share what works for me but I would never prescribe it for everyone. We’re all so different in what feels good to our bodies.
2. Quality of workouts over quantity.
I cannot stress this enough. Focusing on the quality of your workouts over the quantity is key for avoiding injury and burnout. I say this as someone who has been there with quantity. I used to regularly do two-a-day workouts and not think twice about it. Honestly, this mostly worked during a time in my life when I was younger, focused on my fitness career and childless but it wasn’t sustainable long-term.
I can really tell a difference in my energy level and how my body feels during various workouts now that I have reduced the overall quantity. I feel like I get so much more out of each workout because most of the time, I’m really excited about doing it and don’t feel so much like it’s a box that I have to check. Of course, I still have my off days where my motivation is low or my body feels heavy/lethargic but that happens much less frequently than it did when I was doing all the things, all the time.
Here are some examples of this…
- I would rather do 2-3 five-mile runs that feel amazing than run three to five miles 5-6 days a week and slog through most of those runs.
- Just because I’m a yoga teacher doesn’t mean that I have to practice yoga every single day. My body actually feels so much better when I reduce the frequency and intensity of my yoga practice. When I do practice, I still love a power flow but I have slowed it down and incorporated a lot more strength work. I never stretch to my end ranges these days.
- For my schedule and goals, I prefer 2-3 total body strength workouts each week versus trying to train different muscle groups every day or doing HIIT workouts 5x/week.
3. A little is better than none at all.
This one is aligned with tip number two but is more for those who feel “what’s the point of ______ (fill in the blank) if I can only do it once a week? Is it really going to make a difference.”
My answer is a resounding YES!!!!!! If you only knew how many times I’ve said, “doing yoga once a week is better than not practicing at all.” I say the same thing about strength training ALL.THE.TIME. too. Drop the belief that you have to do something multiple times a week for it to be effective or worth it. Again, focus on quality over quantity.
You can also apply this tip to the amount of time that you spend doing something. Here are some examples…
- Adding a 10-minute upper body workout to the end of a run is better than not strength training at all.
- 15 minutes of yoga or stretching is better than none at all if you can’t make it to a full class.
- Taking the dogs or your kids for a walk can still count as movement even if a run isn’t going to work in your schedule on a given day.
4. Identify if you do better with a structured plan or a more relaxed/intuitive approach.
Some people need a structured workout plan or schedule and that is great! Others do well with a more relaxed or intuitive approach. I think it’s important to know which of these types you are so that you can formulate your overall strategy for finding balance with your workouts.
If you do better with a structured plan, the first step is to figure out whether you fall into workout mindset #1 or #2 and start building your plan from there, taking into account your body, goals and schedule. I think that structured plans work especially well for those with mindset #1 because you are intentionally figuring out how to incorporate other types of movement into your workout schedule and you have a guide to follow to make sure you do it.
A relaxed/intuitive approach is more fluid and might change weekly or even daily depending on how your body feels and what demands you have on your time and energy. This is the approach I take. Every week I know that I want my workouts to be a mix of running, yoga and strength training. I look at my schedule for the week and see how this might best fall into place and then I ask myself every day what I feel like doing. I follow a few guidelines like trying not to run or do full-body strength training on consecutive days. I also accept that there are some weeks where I might feel more like long walks versus running and that sometimes I just need a break from a certain type of movement. I don’t beat myself up if I haven’t picked up a weight in two weeks or haven’t run or done yoga much lately.
If you want to read a little more on how mindfulness has helped me as a runner, read this post!
5. Be willing to examine and make changes as needed.
As humans, we tend to be overly hard on ourselves. Ultimately, working out should be something that you do because it helps you to feel better and supports your overall health and lifestyle goals. Be willing to examine what you are doing and make changes as needed.
I know that change can be scary and that it’s easy to feel like you’re not a real ____ (fill in the blank) if you’re not doing it X times a week but how you feel physically and energetically is so incredibly important and impacts how you show up in your daily life with your family, friends and work. If you are feeling bored, overtrained, energetically drained, injured, unchallenged, stressed, etc by your workouts, it might be time to make some changes.
Let’s continue the conversation!
This post is getting lengthy but I’d love to continue this conversation. How can I best support you when it comes to this topic and what resources would be useful? Would it be helpful if I wrote another post that has templates of plans you can follow to balance workouts? For example, “Here’s a plan for a runner who wants to do more yoga. Here’s a plan for someone who wants to do it all but not overdo it.”
Let me know! 🙂
QUESTIONS
Which type of workout mindset/personality do you have?
How do you do with finding balance between multiple forms of movement?
Are you interested in workout plan templates? Or more in-depth information on moving intuitively? Or anything else?
All photos Deeana Kourtney Photography.
I am interested in a template for sure.
I am definitely a runner who try’s to incorporate strength training in as it’s needed not for running but for working out. So I’m a little if both, try to do it all but a runner first. I struggle with which workouts to do in my off days of running. I’ve got my running running down to three maybe 4 days a week
Awesome, I can help you with structure for the days you aren’t running! 🙂
Loved the article! Would love a template for “wants to do it all but not over do it”
I am working on it!
Would love a schedule!
Would love to see a weekly schedule for balancing it all!
Forgot to add-would also love a discussion on full body vs upper body/lower body strength days, doing cardio and strength on the same days (like boot camp style workouts) and somehow working that all in with running/spinning/yoga and recovery. Thanks!
Got it, thanks Holly!
What a great post! I think I’m more of the ADD workout personality because I genuinely enjoy a lot of different types of exercise classes, but I can also have periods where I get really into one (running, barre, and yoga) and focus mainly on that for a month or longer.
If there is anything that has been eye opening for me in the pandemic and shifting to at home workouts is how beneficial varying the length/intensity of exercise throughout the week can be. I used to always just take one hour in-studio workout classes with a couple rest days. An intense 30 minutes can actually be more challenging than something spread out over an hour. I am really enjoying varying workout length and intensity throughout the week. I also have found my body often feels SO much better with active recovery days of more gentle movement than completely taking the day off from activity.
you make several really good points here. i have also noticed i feel better doing something and not taking many complete days off. Not all the time of course, sometimes its fine to just lounge all day. do you think its more of a physical thing or do you think its because mentally it feels good to still say you did something that day and not “break the chain” so to speak ? For me i think it might be the latter ?
I currently don’t have a commute and am working from home. I think my body craves some kind of movement every day if possible because of this new scenario. It is just so mentally uplifting to move my body (and the endorphin boost that comes with that). If I just do 10 minutes of core exercises or go for a walk outside or a 30 minute gentle yoga flow I know to appreciate that and not feel like I should have done more. It really helps me feel more refreshed and excited for the days I do a more intense workout. I think my workout schedule pre-pandemic was fairly dictated by commuting and class times and an hour class made the commute feel worth it on the days I went to a studio. It’s been interesting to have all of that go out the window and if anything be forced into figuring out exercise more intuitively.
I’m the same Tara and Meredith. I like to do something every day to move whenever I can because it makes me feel good. I’m totally fine with that being a walk or an easy yoga practice but it does feel good to do *something* most days.
Meredith – I LOVE this learning that you’ve had about workout duration and I think it’s so great for the body (and the mind) to vary the length of workouts. Also, I TOTALLY agree with you on the movement. I also feel better when I do *something* every day, even if it’s just a 30 minute walk with the dogs.
What if your workout personality is “I don’t really wanna do this at all but I have to to keep my body healthy”? I have been exercising regularly and consistently for the last year and a half. After not really exercising consistently for years, I started out doing CrossFit three times a week in the summer of 2019, but after injuring a knee and then suffering a heart attack that fall, I have basically stuck with mostly just brisk walks for exercise.
I feel like I could benefit from mixing things up a bit, and I do enjoy yoga and strength training, though I don’t do either of them very often.
This is so valid Sharon and I should have included this mindset! I am so sorry to read that you had an injury and a heart attack. I am glad that you are okay and focused on your health. I think walking is wonderful exercise and that it’s also great for women to include a bit of resistance training in their weekly workouts and some stretching and/or yoga as time allows.
Have you worked with a trainer to help you develop a plan that might work for you and your specific needs?
Thank you for this post! It was really encouraging to me. As I’ve had kids, working out hasn’t always followed a schedule, and I’ve often felt defeated. I appreciate the perspective that even doing a little odd something is better than nothing.
You’re welcome, and I can relate so much. Pre-Finn I was so regular and regimented with exercise and now I take more rest days and walking days than I have in my adult life! Really trying to embrace that quality over quantity point I made and let go of control as much as I can.
I would love a template! I’m like you–I want to do it all (and love it all) but want to find balance and not get injured.
I’m working on it Joy!
Love the post 🙂 I’m definetly loving all the movement but due to some injuries I shifted my mindset to a more intuitive approach instead of pushing myself over the edge every single time and loosing my joy along the way.
I am a little challenged by my period though. My energy shifts so much during my cycle and before and during my period I have to slow down so so much. That bothers me a bit. I know it’s what my body needs. It’s just hard to wrap my mind around it. Sometimes I feel like I’m the only woman with that problem that’s why I shared it…
Glad you posted this- you are definitely not alone! I am a runner (though currently on a hiatus due to injury) and the week of my period I tend not to run or do much cardio. It’s uncomfortable and I really try to listen to my body these days. I think it’s ok to give ourselves grace when we need it. I am just now getting back in shape after my last hard pregnancy. Due to concerns of early labor I was on bed rest for most of the pregnancy. Coming back to fitness is hard after a break. But giving myself grace when I needed it was ok. Every season or every week of our life does not have to be exactly the same.
I too would like to see a template. I am a runner that has transitioned into a good amount of total body strength over the past year and seeing my body change is so motivating. I’d love to know where yoga could also fit in because I love it but have been prioritizing strength on my non running days.
Hey Susan – I just wanted to chime in and say it’s absolutely the right thing to do to listen to your body and back off of intense exercise when you are not feeling up to it. I’m so glad to read that you gave yourself grace with a slow return to fitness after pregnancy. Thanks for giving me a snapshot of what would be helpful for you!
Thanks Moni! I have found that the intuitive approach to exercise keeps me much more energized and avoiding injury, which makes me very happy! RE: your period. You are not alone. I used to push myself to continue my regular activity during my period even though the first couple of days it felt “wrong” to run or do intense workouts or hot yoga classes. I felt crampy, my stomach was upset and I overall felt not myself. Things changed for me when I did a prenatal yoga teacher training where we learned more about women’s cycles and to honor those first few days of flow and let yourself rest or do more gentle forms of exercise. I shifted my mindset and how I moved those first couple of days and felt SO much better. <3
Love your content in general, so would definitely welcome a template :). I appreciate your workouts that you share so much in addition to other forms of movement!
Thanks Brooke! 🙂
I’d say my workout personality is a combination of the two, if that makes sense? I’ve done yoga for a long time (practiced for at least 15 years, though not always consistently; became a RYT in 2018 and have been teaching since then) but am also a serious runner and very involved with my local running community. So I’m a yogi but also a runner and I feel like both are equally important to me.
I also do Camp Gladiator for cross-training benefits, I enjoy the community that I’ve met there but I wouldn’t say I’m as involved in it as I am with running and yoga.
I wouldn’t say I feel the need to do “all the things” (I did spin for a while, but didn’t love it; I’ve also tried barre, mat Pilates, other boot camp style workouts, etc. Oh, and I was on the swim team in high school but now hate the idea of swimming for exercise haha.) I’ll try pretty much any workout, but I feel like the three things that I do now fit my needs both from a physical standpoint and a community/social needs standpoint.
For me, I managed to find a good balance by virtue of how each of those activities are scheduled. When I joined my local running club’s training program, they met on Tuesday evenings and Saturday mornings. When I joined a Camp Gladiator group, the one closest to me met on Monday, Wednesday and Friday mornings. So it made sense for me to do Camp Gladiator M/W/F, run T/Th/Sat/Sun and then took a yoga class one or two evenings a week.
Note: I know that sounds like a lot of activity, but when I would up my mileage for marathon training, I would usually only do CG twice a week to get one full rest day in. If I was outside of a race season, I would do less running mileage and more of the other two workouts. And anytime my body tells me I need a rest day, I listen!
Similar here??♀️, was a runner 1st who fell in love with yoga & became a RYT, balancing both but throw in (much needed) strength training only when I can fit it in:)
Haha, that’s funny because I always say that I’m a yogi who runs! I feel like the two things complement each other so well.
All of this sounds very familiar to me Rebecca and very similar to how I structure activity balance (although I don’t run as many days as you!). I love yoga so much but I’m like you and running is very important to me too, as is lifting. When I was new to the practice and to teaching, I felt a lot of pressure to have an almost-daily practice. These days, I’m very at peace with a couple of asana practices a week along with other practices like meditation more regularly.
OMG, yes please! A template or some suggestions for balancing multiple disciplines, as a #1 type person, would be wonderful! I am primarily a runner – I’d say a “baby runner” but it’s actually coming up on 3 years since I started. However, I have dealt with injuries every couple months ever since I began running; I was doing Orangetheory and running outside and my mid-30s body did NOT agree with that, apparently, no matter how carefully I upped my mileage. So now I’m just running and doing yoga 1-2x per week (for stress relief and also stretching/strengthening benefits). And I am doing some leftover PT exercises to keep from getting re-injured. I know I need to do basic lifting to help my body as well, but just am not sure where to put it amidst 4-5 days of running, or how to incorporate rest/recovery, etc.
This is all great information Jaclyn! I’ll work on some plans for you guys!
I am sooo interested in a week or rotating workout template !!! Your post here was very spot on to what I am trying to figure out/create. I have been commited ( possibly overly) to a monthly paid program and am wanting to break free!
i could not agree more with your tips. especially your commentary around letting yourself change up. a few years ago i was training for half marathons. i had a spreadsheet, rarely deviated from it, etc. Now the idea of that seems awful to me !!! its crazy how much our bodies (and minds) change over time. Even though i am someone who thrives on routine and schedule, i find its best to allow myself some grace in allowing those plans to change.
i have also embraced the short workout idea when you want variety. like i want to be that girl who does pilates. well classes are scarce around me and VERY pricey and inconvenient. Well….my Peloton app now has classes and some are only 10-20 mins. i can do one at lunch, in almost any clothing, and not sweat up a storm. this works great for me while working from home. am i getting ALL the benefits of training in a studio with a teacher for 60 mins ? Nope, but its better than not doing it at all !
Hey Tara – it’s really cool to read how your style/approach has changed over the years. I think it’s important to stay tuned into what’s working for us from a body, time, energy standpoint!
It’s awesome that you have access to great (and shorter) pilates classes now. I totally agree that it’s better than nothing and love that you can fit it into your day so seamlessly!
Love this post! I’m definitely a #2 and love peloton, strength, barre and yoga! I have limited time these days and like to keep workouts to 30 minutes. Would love sample templates to incorporate various things!! Would be very helpful! Thank you!
Got it Logan! Working on it now!
Yes please- Wants to do it all but not overdo it template! Thank you!!! Jen
You’re welcome! Working on it!
I love this article… a couple things come to mind. 1. I agree with somebody else, I don’t love to work out, but I know I need to in order to keep my mind and body healthy (my family can always tell when I’ve not been working out). 2. I know I should incorporate yoga, but I’ve never done yoga… its overwhelming; I don’t have any idea what type of practice to start with, how often and how to stick with it consistently. I’ve found that I’ve tried it here or there a few times, but just haven’t been able to figure out the benefits of it for me (even though I KNOW there are benefits). 3. I always joke I’m a good “6 month a year exerciser”; it’s typically mid-summer that I start to fall off the wagon and get less strict. I’d like to find that balance that keeps me going all year, and not feel like I’m starting over in January.
Yes, Cris! I totally should have included this mentality in my post. When it comes to yoga, do you think that you would like a more challenging/flowing/workout style of yoga or something slower and stretchier?
Would LOVE a post with a template. I currently am lifting ~5 days/week with walks and yoga but am having a hard time getting in consistent yoga (I do hot) without doubling up some days. Any advice on balancing these two, as I know they compliment each other well would be fantastic!
Thanks for sharing Courtney and I’ll take this into account when putting together templates!
I’m number 1. Hardcore runner, run 5 days/week – around 40 miles. The other two days I try to devote to strength. Would love some full body strength for runners templates. I started adding yoga in and now do it almost every day. Once I realized that 15-20 min would make a difference, and that it didn’t need to replace running, I really started liking it (and knowing I didn’t have to devote 60-90 min!).
Mina, I love, love, love that you’ve found benefits in shorter yoga practices!!! This is wonderful! 🙂
I’m a runner who loves doing half marathons and the training it takes to get ready, but I know I also need strength training to keep me strong and free from injury. I just started doing yoga in 2020 and LOVE that bit of oomph to my training. The problem is that I’m 54 years old, have a full-time job, and am having difficulty fitting it all in! I need a schedule and structure! Help!
Such a good post! Its so important to realize that fitness and mindset is such an individual thing. Once I realized this, my whole understanding and approach to fitness and wellness was changed for the better. thanks for the tips 🙂
I would also love a template. I’m not sure which mindset I have. I was a 2, more now a 1. I’ve fallen off the workout train and looking for what works for me. I run 1-2 days a week, but I know my body needs more. Yoga is a chore for me, but my body feels better and more powerful afterwards.
I’d love to see a template!
Just found this blog!! Recently getting back into a routine after a few years off. I live in NYC where there is unlimited different studios for every exercise imaginable, I was always about trying different things to keep myself from being bored. Now I belong to a single gym and in my attempt at recomposition, have fallen into a good mix 2 days yoga, 2 days HIIT, and one day weights. Have been looking for a resource to affirm that even 1 day a week weights is worth it and this post did just that!
Hi! I found your blog after doing a search basically for this blog post!
I am due with our third baby anytime in the next two weeks here and was just thinking how when I’m ready that I’d like to get into a regular routine that has some good balance. I do better with schedules/ plans but would also need to work on giving myself grace and accountability at the same time.
Anyways, I enjoyed the post! I’ve been digging around your blog a bit and haven’t been able to find if you did end up making any templates or schedules/ workout plans along the lines of this post. If you did, could you direct me to the link(s)? Thanks so much!
Did you ever post the workout templates? I can’t find them.
I enjoy running but struggle to stick with a consistent strength plan. I would love a template. Thanks!!
I just came across this post and it’s really helpful. Did you get anywhere developing schedules/plans?
I used to be an ADD exerciser, then got into running but being young and child-free, managed lots of cross training (like you, often 2 workouts a day). Now I’m in my early 40s and a full-time working mum, I still love to run, usually 3-4 times per week, incorporating a bit of speed and endurance work. I also enjoy yoga and strength training but they’re the things that drop when I’m tired. I feel like I want to up the strength and yoga because I know I feel better for it, but not sure how to fit it in (the crux of your article!). I have 30 mins to an hour to train in the morning if I get up at 0515-0545 – this does get tiring now! And usually time for a longer session on Saturday and a shorter session on Sunday. I’d love to see any more tips or a suggested schedule someone like me could adapt!
Hi Jen,
This post is so helpful! I try to fit it all in and find it overwhelming so end up not doing certain things that I want to. Did you post a template on combining running, yoga and strength? That would be so useful.
Many thanks
Stine 😀