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Downsides Of Strength Training On Workout Days
While the “hard days hard, easy days easy” philosophy is the best approach to incorporating strength training into your schedule, it does have a few drawbacks and negatives to be aware of. They are:
Be extra careful to perform exercises correctly
As noted above, you will be tired when performing your strength sessions after hard workouts. As a consequence, you need to be extra cautious and ensure that you perform the exercises with proper form. The more tired you get, the easier it is to cheat or put your body in positions that could lead to injury.
To overcome this potential issue, you should focus intently on your form by performing each exercise slowly and using lighter weights to start. It’s a much more effective, and safe, approach to perform exercises with light weights and slow movements as opposed to rushing through a workout and trying to lift as much as you can. Having a coach or trainer spot you and keep an eye on your form is a good idea to ensure you’re performing the exercises properly.
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Hard workout days are already your longest days.
For most runners, hard workout days already consume quite a bit of time. The combination of a warmup, stretching, rest intervals, cool down, along with the 5×1-mile interval workout, takes much longer than running 5 miles straight. Therefore, it may be impossible to fit in a 15 to 30 minute strength training session after what has already been a long workout.
One possible solution is to split up the running workout and strength routine into a morning and afternoon/evening session. Generally, strength training sessions don’t (and shouldn’t) take too long, so it can be squeezed into your routine when you get home from work or before bed.