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Cardio offers numerous health benefits, with recommendations to complete at least 75 to 150 minutes per week. If you're passionate about activities like running, cycling, or hiking, it's great to engage in them more often.
Strength training is equally important as cardio. If you’re dedicated to lifting, consider adding cardio a few times a week, and if you’re a runner, make sure to include some weight training too.
What if I'm an avid runner? Even if running is my main workout, strength training should still be part of my routine.
Here’s the dilemma: If you'd rather spend more time outdoors and less in the gym, can you skip lower body workouts in a lifting routine that includes upper and lower body days? After all, running, cycling, or hiking all use your legs.
Unfortunately, that's not the case. Strengthening your legs requires challenging them with heavy weights or other effective exercises. Running, however, involves thousands of steps, each contributing only a small amount of effort. The more skilled you become at running, the more efficient you get, meaning each step feels less strenuous.
How do cyclists develop such powerful legs?
Often, it’s because they combine strength training with their long bike rides. Many cyclists incorporate strength-focused workouts, using their bikes for resistance, which could potentially replace leg day. But simply riding up a few hills isn't quite the same as dedicated strength training.
So yes, leg day is crucial if you aim to be a well-rounded athlete. The good news is that dedicating time to leg training will enhance your speed, strength, and may even reduce your risk of injury during running or cycling.
Rather than opting for an upper/lower body split, you could try a full-body strength training routine twice a week. Alternatively, explore our other tips on how to integrate running with strength training, which can be customized based on your preferred type of cardio.
