r/HybridAthlete

I also need to strength train I just took a week off to rest because I was having a chronic pain flair up now i think I’m better should I do a lift and a long run all in one day because at this point i don’t hear my body’s signals and i need someone to tell me what to do

Just want thoughts on it

Hey everyone! I’m a 22-year-old male, 175 cm tall, and I’ve been training 3 times a week in the gym and running 3 times a week, alternating between the two. I only do one workout per day, with Sunday as my only rest day.

Over the past year, I’ve lost 20 kg while maintaining healthy eating habits. Although I’ve gained some muscle, I feel like I’ve become too skinny aesthetically. I suspect I wasn’t eating enough calories to support both my running and muscle growth, potentially losing muscle mass along the way.

For those of you who combine running and lifting, how do you manage your calorie intake to avoid excessive weight loss while still improving both muscle growth and cardiovascular performance?

I last raced competitively in 2024, then basically disappeared from competition for 2.5 years.

In that stretch I broke my foot, went through some pretty brutal personal stuff, got knocked around financially, mentally, emotionally... the whole thing.

Eventually I started crawling my way back.

About six months ago I decided I wanted to train seriously for HYROX again and built out a full plan with the goal of taking roughly 12 minutes off my old time.

Naturally, almost everything that could derail the plan found a way to happen.

Missed training. Injuries. Horrible betrayal. You know, life stuff. Weeks where the goal felt realistic and other weeks where I wondered what the hell I was doing.

Now I'm two weeks out from Tampa and the goal has changed a little.

At this point, I'll be genuinely happy if I can just beat the time I ran in 2024.

Which is pretty humbling considering where my head was six months ago.

But honestly, just getting back to the start line feels like a win.

Anyone else ever go into a training block with a huge goal, have life completely wreck the plan, and still show up anyway?

I am trying to get back into running and lifting so I am sorry if these sound repetitive but the nutrition side of things is where I have really struggled.

What does a normal day of eating look like for you when you lift and run on the same day? Recipes welcomed, Macros instead of exact foods are also welcome. Still learning

Hey everyone,

I’m looking for some advice on putting together a hybrid athlete program that balances running and lifting.

Currently, I do a 4-day gym split, alternating between:

Push/full body: Bench, incline DB press, OHP, dips, tricep pushdowns, Bulgarian split squats, leg extensions and core.

Pull: Pull-ups, bent-over rows, DB rows, lat pulldowns, single-leg RDLs, hamstring curls, bicep curls and core.
The single-leg work is mainly because I’m recovering from an injury that caused some imbalances.

I’m unable to play sport for a few months, but I can run, so I want to use this time to improve my running and become more of a hybrid athlete.

My issue is that I’ve never been able to make good progress in both running and the gym at the same time. When I’ve been good at running, it’s usually been because I wasn’t lifting. I went from running a 10k in 56 minutes to 47 minutes in just over a month but this was with no lifting at the same time.

I’m looking for a 4-day running split that I can combine with my current gym routine, ideally covering easy mileage, intervals, tempo/threshold and a long run without compromising recovery or strength.

Any advice from people who successfully balance 4 days of running with 4 days of lifting would be appreciated!

What's a training meal that actually earned a permanent spot in your rotation? Trying to shake up my own routine something that holds up after a hard lift and run day, doesn't take forever, and isn't just chicken, broccoli and rice again. What do you wish someone had told you about nutrition for hybrid training when you started?