One of the questions that I receive all the time is how to find the right workout balance between cardio, strength and mobility. I totally understand this question from both ends of the spectrum.
Mindset #1 – “I do this one thing and it’s all I want to do!”
I spent a good 6 years where running was my sole form of exercise. I didn’t strength train or do any yoga because a) I didn’t know or care much about it and b) I really just wanted to run and it worked for me…for a while. I reached a point where just running wasn’t working for two reasons. First, I was constantly injured and it was disheartening to have running become such a struggle. And second, I wanted my body to look different. (I will do another post at another time comparing my running 20+ miles a week body to my strength and yoga body.)
Mindset #2 – “I love so many forms of exercise…how do I fit it all in!?”
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.
The overall formula that has me feeling better physically than I have in 10 years is as follows…
2-3 CrossFit/HIIT/Strength/Circuit workouts per week (I aim for 3)
2-3 short runs (3-5 miles in distance and usually never more than 10 miles in a week)
As much yoga as possible (usually ends up being 3-5 practices per week depending on how crazy work is)
Each piece of this puzzle is extremely important to my overall happiness with my training and how I feel.
Lift
The CrossFit, circuit and strength training give me a strong body while also regularly challenging me from a cardiovascular standpoint. Read this post for the specific benefits of strength training for women. I will tell you again and again and again, it’s changed both the way I feel in my body and the appearance of my body. It’s also made me so much stronger in my running and other forms of exercise.
Run
Running has always been my go-to outlet for stress, anxiety, taking advantage of a beautiful day, fresh air, managing emotions, meditation, etc. It’s been a little bit of a roller coaster for me in dealing with injuries and also my anemia diagnosis that made running for 5 minutes feel like a marathon. It was REALLY HARD to let go of the runner identity that I spent years (and so many miles) creating for myself but I can honestly say that giving up distance running and becoming a “recreational runner” has been freeing and amazing. Running never hurts anymore and I feel like a new person in my body! I never wear my Garmin. I only run for pleasure. And it’s still that outlet that I need it to be for all the things I listed above.
Stretch
I credit my yoga practice for sustainability. It allows me to continue to do the lifting and running that I love so much. I’ll share a story.
Last Sunday I did CrossFit Open WOD 14.5 which was…
For Time:
21-18-15-12-9-6-3 (reps) of Thrusters (65# for ladies) and Burpees
I wasn’t sure if I could do the 65# thrusters and initially put 55# on my bar. Right before I started the clock I decided to go for 65 and told myself that I could go down during the WOD if I needed to. I made it through this crazy tough WOD at 65# by breaking the thrusters into sets each round and I felt incredibly safe, strong and accomplished. I finished in a little over 16 minutes.
Annnnddd then I felt like the tin man for the next few days. I wasn’t even that sore…I was just tight all over. The last week has been insane with trying to get the first draft of my book turned in and work obligations so I had no time to practice yoga. It was the best I could do to get out for a short run or stay after training a client to do a strength workout or quick WOD and I went nearly a week without practicing. It was so clear how big of an impact my yoga practice has on my mobility and my recovery from workouts. I can no longer imagine how people who do high volume running or CrossFit every day can function without a focus on mobility, stretching or yoga. It was kind of beautiful to have to be really gentle and mindful in my body today to get it to open back up after a week of being out of routine.
So that’s where I am right now. Let me know if you have questions and please feel free to share what’s working (or NOT working) for you right now. I think we all learn when we share!
I’m totally a mindset #2 person. I have way too much I love to do to fit it all in! Thanks for sharing your strategies and advice:)
I relate to this SO much!! I am the constant runner. I have Boston coming up (my last marathon) and a half Ironman mid summer. Right now I am not really looking forward to either of them, well until they are actually here. (I have been injured almost consistently for the past 2 years.) I am looking forward to after! I want to start Crossfit, building much needed strength and most important to just run because I want to, not because I HAVE to for an upcoming race. Thanks for this, I really needed it!
if you are feeling burnt out you should definitely take a break after you finish your races and try some new things. i’m really sorry to hear that you have been injured for the last couple of years. what’s your primary struggle?
I’m having really hard time right now giving up my running identity. I ran 2 marathons in the past 2 years and have injured myself beyond repair just from wear and tear. I’m not flexible at all and can’t even touch my knees, let alone my toes. I know the only way to return to running is building flexibility….where do you even start? thanks.
i’m so sorry to hear that bridget. sadly, i have had several girlfriends experience the same exact thing with marathons and injuries. you should DEFINITELY focus on mobility. being able to touch your toes is an important benchmark. as far as where to start…ANYWHERE! stretch at home, take a yoga class, whatever works. remember that everyone starts at square one at some point.
I love this post and have forwarded it!!! Yoga works the body in a different way. Running and strength is so important but yoga is a must! I just love your blog!
I can’t believe your time for 14.5! Really amazing job. I got 24:26 and it was absolutely the hardest CrossFit WOD I’ve ever done in the 2.5 years that I’ve been training. As I broke up the set of 15 thrusters (which was definitely the hardest set for me) I found myself silently begging for mercy from the CrossFit gods and holding back tears each time I watched the barbell hit the floor. So glad I finished, though!
nathalie – congrats on finishing! it was a tough wod for sure. not sure how i pulled off finishing in 16 minutes but i did do all the burpees unbroken at a moderate pace. the thrusters i broke up in 6s then 5s then 4s then 3s.
Great strategy. I wanted to try something similar but my legs would only let me do sets of 2-3. Was such an eye opener. Thanks for the reply!
What about all the walking you do with Sullie too? Do you walk a lot each day since you live in a city and hop around between work and home, yoga classes, etc. I know it’s light exercise but you probably don’t sit still very much if you love being active the way you do…sitting is hard for me and makes me more sore. Would love your response on this.
hey charlotte – great question.
in regards to sullie, i only have her every other week or so but when i do we usually walk for about 30 minutes a few times a week or she goes on short runs with me.
i don’t do any walking around charlotte. it’s a totally drive, drive, drive city unfortunately 🙁
I love this post and I love your dedication to your passion. BUT I would love to know how this will change when you one day have children….if you want them?! You workout a TON! If you count up all the workouts, there are some days that you workout twice? Just curious, how many days do you workout twice and also curious if you were given 6 days a week to workout one time what would that look like….2 days strength, 2 days cardio, 2 days yoga? I’m on a limited amount of time over here 🙂 and just wondering what you think would be the most efficient way to spend my time. Right now I do three days crossfit and 3 days kickboxing/running….no yoga 🙁 Would you recommend changing that?
Same question here.
very good question but i have absolutely no idea as it’s not something i’ve really even considered as far as babies go. 😛
there are a couple of days that i workout twice but that’s almost always because i did yoga in addition to regular activities. you’ll never see me running, lifting, crossfitting, etc 2x in one day.
if i did have six days a week to workout, that balance you mention would be about what i would strive for. also…take note that many of my strength/circuit/crossfit workouts are SHORT and i’m done in under 30 mins! and i typically never run more than 3-4 miles at a time.
I started running and doing sprint triathlons about 3 years ago to get healthy, and also to lose weight. I was completely shocked when training for my first half-marathon (and I have now completed 2 half-marathons in the past 6 months) – I haven’t lost a single pound! And my clothes don’t fit any better. My legs look a bit better, but that’s it. All those long runs, being on the asphalt 5 days a week, and nada. I am so disappointed. So I am now trying to add in strength training 2-3 days a week to see if that helps. I am also a yoga lover, but I’m now having a hard time trying to fit it all in. I can’t wait to see your post on your “running body” versus “yoga and strength body” – I’m sure it will give me the inspiration I need to lift weights in my bedroom at 9:00 at night!
let me know how it goes for you. i hear you on the distance running taking over time to do other things. good for you for making an effort though!
Great post! Quick question for you, do you do yoga even when you’re very sore from strength training? I do heavy strength training 4-5 days a week. I’ve heard that intense stretching (ie yoga) is not advisable with really sore muscles. At least one part of me is sore at pretty much all times! What are your thoughts?
when i’m super, super over the top sore, no. it’s just miserable. if i’m just kind of normal sore, yes. if certain body parts are more sore than others i will modify as necessary (like skip chaturangas). i think it’s essential to stretch in order to lengthen out scar tissue and help muscles recover.
This is something that I constantly struggle with – balance. I am an exercise major, so I have a fitness class 3x a week where we do cardio or stability/stretch. Then, I have my own workouts. I try to do a full body strength workout 2x a week, but would love to be able to be more flexible with this (i.e.: do another day of strength, sub some circuit training/crossfit style workouts in). I also try to go to yoga 2-4 times a week. I would absolutely love it if I could go every day, but my schedule doesn’t allow that. I am a college student and have a job also where I am on my feet for 4 hours running back and forth. I am hoping that one day I will find a way to balance it all and feel satisfied!
kate – it sounds like you’re doing a REALLY great job with it! no worries girl!
Yoga has helped me so so much. I usually wake up feeling tight all over, and doing yoga in the morning really helps get me feeling more limber. I try to go as often as possible, about 3-5 times a week. It’s worth making the time for it!
that’s awesome girl! keep it up!
I can’t wait for your running body vrs yoga/strength training body. I recently started doing barre workouts with my running and bodypump and ran my faster half marathon ever. I really didn’t event rain.
that’s so awesome ashlee! congrats!!!
This is a great post! I am the opposite of you — I started with strength training/yoga but hated cardio. Now, I’m finding a balance and am slowly teaching myself to be a runner. I’m running my first half marathon next month! But I’m still taking a lot of yoga/barre classes and they are SO important to my training. I took a week off of barre because I had to travel for work and even in that short amount of time my runs really suffered. Finding a good balance is so important.
julia – good luck on your first half! so funny how we’re all different in what we like to do and what feels good for our bodies!
Running is also my best stress/anxiety reducer and I run most days. My feet aren’t always happy with too many miles, so I’m trying to cut down on the running so I can save it for the days when I really really need to run to reduce anxiety. I don’t race and am never really trying to get faster, but am usually just out for exercise with my dogs. I love yoga and practice often, but once again I’m not really challenging myself, since I do it at home and mostly use the same Rodney Yee DVD every time, but it stretches out and loosens up my whole body, which is what I’m aiming for. I have some circuit training dvd’s I do that incorporate 8lb weights. I don’t know anything about lifting heavy, I live in the country, far from a gym, so I’m not sure what to do on my own at home, any suggestions?
What does this mean “21-18-15-12-9-6-3 (reps) of Thrusters (65# for ladies) and Burpees” does it mean you start with 21 thrusters and 21 burpees, then 18 thrusters and 18 burpess, and so on? I will have to look up what a thruster is, I guess it is what you are doing in the picture with the barbell.
Swimming is great, hope you have a chance to get back to it! Have you found a good suit for lap swimming? I haven’t had a chance to swim for a while, but I used to have a hard time finding good goggles.
elizabeth – regarding stress/anxiety and running…i hear you! it used to be my #1 coping mechanism for that stuff. i’ve found yoga to help with that equally as much after giving it some time. swimming is also super therapeutic and mind cleansing. no, i have not bought a new suit in years. need to!
i grew up in a small town so i know what it’s like not to have many options. just slowly invest in good home gym equipment as you can. as far as yoga, check out yogadownload and yogaglo. you may also want to check out ashtanga which is a set series that you can do on your own.
Im still trying to come to terms with losing my cycling identity, but im starting to feel more freedom and joy in excersisng in different forms. I still get a little disappointed at times with the change, but sometimes life just doesnt give you time to ride all day!
what happened with cycling!? and no, life does not give you time to workout all day! 🙂
Running will always be my #1 but I am trying to learn to love strength training again. It is so important but I always so quickly put it off. I really need to make it more of a focus. I don’t think I can ever give up my running – it’s my “thing”
girl, it was my #1 thing for years and years and years and years. you just have to work with what your body is giving you. if running is still it…embrace it! but make sure to address the other stuff too so you stay strong and mobile.
Love this post! I’m the same way– I love mixing it up and trying new workouts! Definitely need to start incorporating more yoga, though!
This is such a great post! I try incorporate yoga as much as possible, but its limited with scheduling school and work I can only go 2-3 times a month. I’ve only gone to hot yoga. Have you been to hot yoga? Any thoughts on hot yoga versus regular yoga?
abbie – i always say something is better than nothing at all so great job. and yes, i teach and practice hot yoga! 🙂
Same questions as a few people above! If you had only 1 hour 5-6 times a week (which is about what I have) to workout, how would those hours be spent?
Right now, I mix it up between with an average of 2-3 runs per week, crossfit or bodypump type workout and a spin class. I would love to incorporate yoga too, but I feel very intimidated!! If you remember from college, I am the least flexible person ever and just feel like I’d be setting myself up for failure! Plus, with the limited time I have to commit to working out, I feel like if yoga was all I did in a given day, I’d be losing out on cardio and/or calorie burn…. thoughts???
lindsay –
check out my response above regarding the balance.
yoga is not about flexibility…at all! just willingness! just remember that everyone is a beginner at some point and embrace that! there’s so much growth to be had and that’s pretty incredible!
if you find a good power yoga class you should still burn 300-400 cals per class.
I LOVE your blog. I’ve always been pretty active and now that I’m pregnant I’m having a hard time. I just don’t have the energy that I did and after about 30 minutes I feel like I’ve had enough. The thought of running makes me queasy (and I usually LOVE to run) and weights are literally doable for about 10 minutes at this point. How can I avoid becoming a treadmill walker?!? That’s about all I feel up to lately and I really want to have a fit pregnancy. Any tips you have would be much appreciated!
hey stephanie! thanks for reading and congrats on your pregnancy! i work with a lot of pre- and post-natal clients and yoga students. first, how far along are you? if you’re in the first trimester give it some time. second, even when you feel tired and blah…try to get moving. many of my pregnant clients feel this way and they say that as hard as it is to get themselves to workout, it always helps their nausea and energy levels. listen to your body and rest when you need to but also know that some exercise can help you feel better! you’ll know what feels right and wrong and you should feel better as your pregnancy progresses.
Hi Jen, can you do a pregnancy work out blog one day? I’m in my second trimester and loving my yoga practice (yoga has been amazing both mentally and physically!), body pump and many miles of walking. Any specific exercises you have done with your pre and post natal clients though would be great! Thanks!
yes! i will add it to the list!
Great post! Last year, I decided to give up distance running after 11 years. I’d just spent months training for a half marathon in which I crushed my PR – without losing a single pound. Despite all those miles over the years, I was always slightly overweight and “squishy.” So I decided to try something else. I still run a 3-miler once a week, but nowadays I mostly do CrossFit-style workouts in my basement. (Due to schedule constraints, I can’t go to a CF box, so I have to do it at home with basic equipment – pull-up bar, kettlebells, dumbbells, etc.) On weekends, I head to my local gym to hit the barbells – deadlifts, bench press, squats. I cleaned up my diet too. While I’m seeing strength gains, the changes in my appearance are happening much more slowly. The scale and my dress size aren’t budging. I often find myself questioning whether my at-home CF workouts are as effective as the “real thing,” and sometimes I wonder if I need to go back to hours of cardio and counting calories to drop my stubborn body fat. Do you have any words of encouragement? 🙂
hey jenny –
good for you for switching it up and trying something new. remember that diet is a HUGE part of any weight loss initiative so be sure to look at what you’re eating. as far as the strength training goes, i tell my girls to give it 3-6 months to see results. the body has to adapt!
do not go back to hours of cardio. xoxo 🙂
My favorite schedule is a mix of 5 days running, 2 days of (indoor) rock climbing and yoga when I can. I lead an active lifestyle (walk my dog every day, bike as much as I can to work, to run errands and for fun, play recreational volleyball, etc.) and don’t struggle with my weight. With that said, I also don’t have kids, and am not currently in a relationship so I have the time to spend doing those things (although even when I’ve been in relationships, those activities are still part of my lifestyle).
One thing I’ve noticed in the comments is that many people didn’t see their weight change when they were running or started another workout program. I believe diet plays a huge role in weight/body composition, which isn’t mentioned in those comments. And I also think that if you’re working out only to change the number on the scale, you’re missing out on the beauty and other benefits that come from a body in motion, regardless of its size!
i TOTALLY agree RE: your point on diet. it’s just as important as the workout part of the equation. and YES…the beauty is in moving your body and being stronger and healthier so that you can show up and live your life fully! 🙂
I’ve found the perfect blend for me is 4-5 runs, 2 full-body strength workouts, and 2 yoga practices each week. The strength work and yoga definitely have helped me increase my running mileage and remain almost injury-free for the last few years (following several very injury-plagued years that often did not involve enough of anything other than running). And I’ve also gotten faster! Luckily for me I truly enjoy strength training – always have, just didn’t always make it a priority.
laura – thanks for sharing. that sounds perfect and what a bonus that you’ve gotten faster in the process!
PLEASE do the before and after running body post!! I’m a runner and as much as I tell myself to strength train a part of me doesn’t believe it will change anything. I need proof! 😉
I was wondering with the strength component, how long do you recommend each session being if you do 2 a week? With the strength training do free weights and body weight work? Looking forward to your post how how yoga and strength changed your body.
Thank you, Heather
hey heather –
it totally depends on what you’re doing. i have a female client that i see only 2x per week for 30 minutes each session and she’s seen huge strength gains and changes in her body. you just have to work hard and be focused. in general though i would say 30-45 mins.
I am so Mindset 2. I want to do it all. I love the endorphins. I want to do more weight lifting but get over whelmed by all the men huddling around the weights that I end up working on three machines then scurry out of the gym. Any advice on that? Also, any advice on how you put together your workouts? I know the importance of the push/pull in each workout so you have balanced muscles but just wonder how you determine which push goes with which pull.
Love the blog! You are a great inspiration.
I’m still trying to find something that works for me. Last summer was my worst running summer by far. I took some time off and focused on yoga which was great for my mind and flexibility. I ran 1x per week on treadmill but that was it for winter. Now I’ve had 2 runs outside and felt just ok but w lots of soreness and aches which really is disappointing. I was really hoping taking some time off and focusing on yoga would help my running pain and fatigue. So far not so good but it’s still early. I’m having a HUGE issue trying to balance working 50-60 hrs per week work w workouts, home etc. I don’t let work or other things be an excuse to not work out. I feel if u have an hour for TV you have an hour for workout. But sometimes I wonder if I’m just burnt out or my mix of workouts is wrong? As someone else said I feel almost all the time that something hurts a bit. Looooove these types of posts!
hey tara – just remember that when you come back from an extended break from anything that the beginning is gonna be tough. give it a few weeks to come back to you.
and yes, working that many hours per week is HARD! what is your normal workout mix right now and i can try to help you?
Sorry…i just saw your reply. My work seems to ebb and flow a lot lately but thankfully i’m ont he 50 hr side right now which is good. Right now i’m doing Hot yoga 2-3 per week, boot camp/kickboxing 1-2x per week, outside run 1-2x per week (going a little better now!), and trying to do some more strength. I do kettlebell 1x per week (combo kettlebell/kickboxing class which i like) and then 1x a week at work at lunch i try to do a strength session at the gym at work (fighting the boys in the weight room not so fun so i just use mostly dumbbells and try to get it in in 20-30 mins). I think i do a good mix but it just seems like i always have something that hurts a bit. I’m wondering if i need to do ore stretching/rolling vs hot yoga which i’m finding seems a bit hard on my body at time (my back mostly). Also at work i sit most all day. So if i work out at lunch i’m bac at my desk after sitting for ours only up for the copier/bathroom/microwave, etc. I appreciate your blog and its GREAT inspiration. I think i have just not yet found the right mix for me yet. I try something new and it seems to work at first and i lose a few lbs then I’m back where i started after a bit. For me, i think i need to clean up my diet but I’m soooo hungry all the time and make poor choices sometimes and eat to big a portion. Sorry for the long post….I guess i need to put it all together (diet and fitness) to get the results and i havent been able to do that just yet.
If I could turn my mind off to do yoga my body would appreciate it so much! I do crossfit 5x/week right now and come the end of the week I have that ‘tin man’ feeling. How do you get your mind to turn off during yoga and not worry about X-Y-Z that you need to do after!
Karla. I was the same a few years ago but I just kept going back to yoga and eventually I got better at turning it down not turning it off. One teacher said to me once not to try to clear my mind but instead just let the thoughts come and let them float out. Like a bird or butterfly. This really helped me take the pressure off clearing my mind. I’ve been practicing yoga more than 3 years and still can’t clear my mind often but I do my best. Ironically the harder the practice the easier it is for me since then I have to focus more on the moves and the flow. I guess u just have to give it a try and let it take time.
karla – exactly what tara said. time and practice. even if you’ve been doing yoga for 5, 10, 15 years your mind might still wander but you won’t be so restless about it. and i love tara’s visualization. we’ve talked about that a lot as teachers.
I used to be that Mindset #1 person, and the only thing that changed it was forcing myself to do yoga and seeing the amazing effects on my body. As a runner, my legs sometimes feel like they are made of stone, and my upper body isn’t much better in terms of flexibility (aka: almost none!) I have a few upcoming races that I’m already registered for, but my new goal is to incorporate as much yoga as possible. I don’t think I will ever quit running, but personal experience has taught me that striking a balance is so much better (and more comfortable!).
All that being said… can certain yoga workouts be considered strength training? Or does true strength training have to involve something other than body weight?
yay! that makes me so happy that you’ve had good results from yoga! you don’t have to quit running but the balance is important!
yoga bodyweight strength is better than no strength at all but i’m a firm believer that women need to do weight bearing exercises in order to build strong bones and muscles.
What days do you do which workouts? You obviously must work out twice a day some days, since you might workout up to 11 times per week (3 crossfit, 3 days running and up to 5 days of yoga). So please provie a week sample of how you schedule these workouts. do you recommed barre class instead of yoga? I currently do CF 3 times per week and want to add barre or yoga 3 times a week.
hey gina –
it’s not a set schedule…it’s whenever i can get whatever in. i recommend reading through some of my old weekly workout recap posts for an idea of how i make it work. if i do workout twice a day, yoga is always one of the workouts. and that usually only happens 1-2 times per week.
Swimming is a great all around strength and cardiovascular workout for the entire body. It is good to incorporate a swimming workout in your weekly routine if you are able to.
I so needed to read this today. I’m not a marathoner, but I’ve been a moderate-distance runner for a few years. I signed up late fall for a 25k race in May, but fell in love with lifting over the winter. Today I officially transferred to the 5k instead so I could focus more on my new goals, but part of me is really sad about not being a “runner” anymore.
Hi! Loved your post! I have been doing yoga 5 days a week for 1 year and a half. Basically is all I want to do lol. Recently I was told that maybe combining it with Weight lifting was going to be good for me (helping me get stronger and avoid injuries) I am just so afraid of losing the flexibility that I have worked so hard to get! is that a possibility? Will it affect my practice? Thank you!
I’m sweating the details. The exercises I love are dancing, running, biking – yoga and strength training make me feel good and make everything else so much easier. When am thinking about a workout program though I’m never sure when to do what. I’ve heard that stretching before a run can lead to injury? I work evenings, if I slot in my yoga prior to bedtime will it get my pulse up and keep me awake?
What do you find the best way to work the yoga around your strength training and running?