Why Cardio Alone Isn’t Enough—Balancing Running with Strength for Optimal Health
For me, The Royal Parks Half Marathon is just around the corner, and with only 12 days to go, I’ve been in full-on running mode - left to the last minute because summer holiday training was a right off. Most of my training sessions are focused on building endurance and getting those miles in. As a result, my strength training has taken a back seat, and I’m really feeling the effects. Cardio alone leaves me feeling depleted, and it’s a reminder that strength training is more important than ever, especially for maintaining the energy and resilience needed to feel my best.
The truth is, I love running and the energy boost it gives me, but without the balance of strength work, I end up feeling more tired and even a bit sluggish. It’s easy to focus solely on running when preparing for an event, but it’s vital to remember the bigger picture. Maintaining energy, muscle health, and overall balance requires a diverse routine that doesn’t just focus on cardio. This is where strength training comes in to support the whole body, making sure every muscle group is functioning optimally to support long-term health and performance.
Why Cardio Alone Can Leave You Feeling Drained
Cardio exercises like running are fantastic for building cardiovascular fitness and endurance, but they can also lead to muscle imbalances and energy depletion if done in excess without the support of strength training. I used to be able to run for hours without feeling it, but now, I notice the difference if I don’t balance my routine. Cardio alone no longer gives me that sense of vitality I crave. Instead, I often feel depleted and even a bit flat. Adding strength training back into my routine makes a huge difference and brings back a sense of energy and stability.
When we rely on cardio alone, our bodies may not get the muscular support needed to maintain good posture, joint stability, and overall resilience. This can lead to an increased risk of overuse injuries like shin splints, runner’s knee, and general fatigue. That’s why incorporating resistance training is so crucial—strong muscles mean stronger, more supported joints, which in turn means fewer aches and pains.
The Science: How Strength Training Supports Endurance
Strength training isn’t just about building muscle or looking toned; it’s a scientifically proven way to boost your running performance and protect against injury. Research from the Journal of Sports Medicine shows that resistance training improves running economy, meaning each stride requires less energy. This is particularly helpful when fatigue starts to set in during those long runs. Stronger muscles mean better support and more efficient movement, allowing you to run faster and for longer.
The benefits go beyond improved running performance. Regular strength training helps maintain muscle mass, which naturally supports metabolism, energy levels, and overall health. By incorporating even a few short strength sessions each week, you can feel more balanced, resilient, and confident in your physical capabilities.
My Plan Post-Half Marathon: Bring Back the Weights
Once this half marathon is over, I’m determined to make strength training a bigger priority. I want to feel strong, stable, and balanced, not just during my runs but in everyday life too. My plan is to focus on making strength training more of a non-negotiable, alongside my very favourite activities like tennis and more varied movement sessions. It’s not about giving up one form of exercise for another—it’s about creating a routine that feels balanced and energising.
Quick Tips for Balancing Cardio and Strength Training
For anyone else feeling like cardio alone is leaving them tired or less motivated, here are some practical ways to add more strength work into your routine without losing the benefits of your beloved cardio sessions:
Short but Effective Sessions: You don’t need hours in the gym. A few minutes focusing on areas that support your main activities can make a world of difference.
Prioritise Movement You Enjoy: It’s easier to stick to a routine that includes elements you genuinely enjoy. If you like feeling active and strong, choose movements that energise you and support your goals.
Mix Up Your Routine: Consider alternating days between cardio and different forms of strength work. That way, you get the benefits of both while giving your muscles time to recover.
Stay Flexible: Life is busy, and training routines can get disrupted. But even small efforts can add up. Short bursts of movement are better than none at all and can easily be fitted into a hectic schedule.
Finding the Right Balance
I love running, and I want to keep enjoying it for years to come. But I’ve realised that it’s not just about the miles—I need a balanced approach that includes strength, flexibility, and plenty of rest. So, after this half marathon, it’s time to bring back the weights, prioritise varied movement, and create a routine that truly makes me feel my best.
If you’ve been focused on cardio but are feeling a little drained, I encourage you to add some strength work back into your week. Your body (and your runs) will thank you for it!
References:
Aagaard, P., et al. "Strength training and muscle hypertrophy in athletes." Journal of Sports Medicine, 2017.
Shaw, G., et al. "Resistance training improves running economy in trained runners." British Journal of Sports Medicine, 2014.
Harvard Health Publishing. "Strength Training: Building Strength for Better Health." 2019.