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[Music]
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what is up YouTube welcome back to my
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channel if you are new here hello my
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name is Erica and if you are not new
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welcome back to the channel it's so good
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to have you back if you've been
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following me or following up with any of
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my content recently you may know that I
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have started including running into my
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workout routine every single week and
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this is new for me in the last few
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months I did take a little bit of a
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Hiatus from running when I sprained both
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my ankles but we've come back and we're
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feeling a lot better now and honestly
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it's been such a fun challenge for me to
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incorporate running not only for the
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physical you know challenge that it
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brings but also the mental challenge
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that it brings to my life it's been so
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eye-opening just how much my body can
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push how far I can go the things that I
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can accomplish when I really set my mind
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it and something that I've been getting
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questions about on social media is how
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am I navigating balancing my running
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with my workouts because I'm still very
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focused on my gym sessions and I'm still
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trying to gain a lot of strength gain a
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lot of power to be able to compete in a
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powerlifting meet at some point in the
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future so we are going to cover all of
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that today how I balance my running with
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my gym sessions and my workouts and I'm
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actually going to take you guys through
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a full week of workouts and show you
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exactly what I'm doing on a weekly basis
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so you can see the full BTS and if you
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even want to do one of the workouts that
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I post go for it so first things first
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what is my workout schedule look like
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these days when I first started working
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out I would train six to seven days a
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week every single week for like a year
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two years three years and I wouldn't
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take rest days and as I've said in many
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videos that is not ideal we definitely
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need to take our rest days our rest days
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is where our bodies actually repair and
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grow bigger and stronger so I've learned
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my lesson and now I am working out four
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days a week in the gym and I have three
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runs that might sound like a lot but I
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do double up some of the days so most
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weeks I'm getting two full days of rest
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unless something comes up in my social
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life where I have to just like move my
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schedule around which does happen we're
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all human but essentially I'm on a four
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day gym slit lower upper lower upper and
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I do typically take one or two rest days
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in the middle of those four days so I'll
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do lower upper rest or two rest days and
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then lower upper again and for my
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running like I said I'm training three
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days a week for my runs but the biggest
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thing here is intensity and how my runs
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are structured across the week when I
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first started running I didn't really
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know how to program it and so I
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downloaded an app called run up I will
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put a screenshot of what it looks like
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right here for you guys but it actually
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customized a full running plan for me
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this is not sponsored but I do really
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enjoy the app and I would highly
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recommend it it isn't free though so
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just wanted to put that out there but
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anyway it wrote me a full running
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program my goal right now is to get up
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to 10 kilometers and I asked it to
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structure a split for me that was three
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days a week in order to work me up from
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where I was which was comfortably
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running a five kilometer run a few times
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a week to being able to run a 10
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kilometer run so what Rena has done for
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me is it's given me one tempo run which
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is like a speed or an interval run one
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recovery slow run and shorter typically
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and then one long run where I practice
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my distance and that is how the week is
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spread out and separated so I'm not
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pushing super super hard on every single
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run and just wearing my body into the
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ground that is one thing that I wanted
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to say I feel like is really important
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when it comes to doing more activity and
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just balancing your activity across
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different forms of movement is making
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sure that you're not going Balls to the
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walls on every single workout on every
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single thing you're doing because you'll
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likely run yourself into a wall so we
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want to make sure that we can progress
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in a linear Way by ensuring that our
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intensity isn't always up here sometimes
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it's here sometimes it's here but we're
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continuing to progress week to week and
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that's kind of similar to how my workout
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schedule is structured the way that my
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coaches program my workouts is every
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single month I kind of go through an
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intensity periodization where I'll start
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at a lower intensity and I'll gradually
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increase and then I'll go through
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another cycle so that I'm not constantly
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working at this super super high
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intensity I have weeks where I deload
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and I allow my body that time to rest
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and recover and repair so let's get into
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day one of my workout split right now
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and then we'll touch base on a few other
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topics that I wanted to cover
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can you tell me if I'm doing this right
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[Music]
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so this is my first lower body session
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of the week it's also my first workout
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of the week after a full rest day on
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Sunday so I start off with fresh legs
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it's a pretty intense session but it
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felt really good this week
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this is absolutely
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[Music]
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[Music]
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oh
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that was bad that was a bad rap
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[Music]
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I can only really do like half of the
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concentric right now
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it's very humbling
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[Music]
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oh my God
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I just get stuck like halfway up so like
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I said some days I do run on the same
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day that I work out and one thing that's
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super important is I really try to not
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have a run on a lower body day just
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because if I'm going for a run and then
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hitting legs or vice versa when you run
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you do utilize a lot of your lower body
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and so it can just prevent me from being
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able to show up with that intensity that
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I want in either my run or my workout
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depending on what I do first so I try
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and do my runs on an upper body day or a
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rest day and so my run for example on
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Tuesday this week ended up being on an
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upper body day I just did my run I got
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home I rested a little bit and then I
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went and did my upper body session yeah
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I'm currently on
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a temple run this morning it's Tuesday
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absolutely kicking my ass I went way too
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fast on one of the first laps and it's
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just catching up with me but beautiful
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outside
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[Music]
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so later on this day I hit an upper body
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session it started off with barbell
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bench press I think I had three sets of
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seven here and then I moved into an
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underhand lat pull down which I actually
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have never done before in a program at
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least and they're not my favorite but
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I'm gonna work on it to master that
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movement then I moved into some dumbbell
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Rose single arm I did three sets of
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eight each arm then moving into a
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preacher curl I did three sets of ten
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here and lastly I finished off with some
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dumbbell lateral raises one of my
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favorite exercises I did three sets of
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12.
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so depending on your workout split I
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would just recommend taking a look at
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what days you have available to do a run
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that isn't on a lower body day and try
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and structure your runs versus your
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workouts so your runs can fall on either
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that upper body day or a rest day and if
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you absolutely have to do both on one
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day make sure that you're prioritizing
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rest in between fueling properly getting
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in a good amount of food and nourishment
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so that your body can actually recover
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and perform also lots of water lots of
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electrolytes especially if you're
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running outside in the heat you're going
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to sweat a lot of that sodium out and we
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want to replenish that sodium potassium
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electrolyte balance now some weeks not
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everything is going to go to plan and
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that's actually what happened this week
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and I feel like this is a great
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opportunity to just show that life isn't
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always perfect it doesn't always go
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perfectly according to plan so let's
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roll the clip of what happened this week
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let's get into it okay today is
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Wednesday and normally I would take
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today either as a breast stay or some
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weeks I might run today so that I don't
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run tomorrow on my leg day because
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that's definitely not the most ideal but
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we have to work with our schedule
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sometimes and today my left calf is like
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extremely tight from my run yesterday
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and I had to take some Tylenol it's not
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feeling the best so I am going to take
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today as my rest day and I'm gonna just
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go to the gym and do some foam rolling
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some myofascial release and just loosen
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up that tissue because it's a very very
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tight right now the reason why my cap is
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so tight is because I'm relearning my
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running form I used to run heel toe and
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that's really not the most optimal for
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your joints for your body
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and it can actually slow you down on
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your runs so I'm learning how to run on
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my mid foot to toe and that puts a lot
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of kind of pressure on your calf it
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utilizes your calf a lot more than
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running heel toe does so that is how to
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make calf is so tight the other day my
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right calf was super tight now my left
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calf is super tight so I think my body
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just needs time to adjust and get
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stronger in that specific form so we're
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just giving it time I'm gonna go to the
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gym foam roll today hopefully it feel
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better for a run tomorrow I have a 5K
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tomorrow and then on the weekend I'll do
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my longer run which is seven kilometers
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this week which I'm excited for I bought
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a new running vest and like water
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pouches that I'm going to test out on
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that run so I'll show you guys when the
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time comes obviously but yesterday's run
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was a 6.2 kilometer tempo run and
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basically how it was structured I'll try
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and put the actual like instructions
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here so you guys can see what I did but
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it was a one kilometer warm up then a
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walk break then two 800 meter
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moderate paste runs with walk breaks in
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the middle four 400 meter at like a
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faster Pace with walk breaks and then
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five 200 meter more so like fast paced
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Sprints if you will and it definitely
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went too hard on those sprints on a few
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of them and yeah my calf is just really
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sore today so like I said Wednesday
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sometimes I will run it just depends on
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like my work schedule and my social life
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calendar for the week but I do like to
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have if I can to full rest day so
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Wednesday and like Sunday that way I
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just give my body a little bit more time
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to recover so I'm gonna go to the gym
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today do some Mobility I'll take you
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guys with me but that is just the tea
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and what's going on so you guys know
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[Music]
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so as you can see sometimes we get
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injured or we're really sore and that
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requires us to adjust our training
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schedule a little bit and that's okay I
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feel like it's so important to know when
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to stop and let your body rest and when
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to maybe push a little bit through that
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soreness because sometimes soreness it
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is okay to go and train when you're
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feeling a little bit of soreness but if
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there's pain we really want to be
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mindful hey let's give our body a bit of
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rest and then go back and train when
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we're feeling recovered so what that
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means is this week my schedule is a
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little bit off it's okay I'll make it
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work but it's not perfect every single
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week and that is totally
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okay my second leg day of the week is
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fairly similar to that first one but the
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first few movements are a little
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different so I start off with sumo
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deadlifts here and then I also do some
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front squats barbell front squats which
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I haven't done in so long and they're
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very humbling they're not hard on the
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legs they're just hard on my upper body
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to get that stability and then I moved
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into those deficit bulgarians that I did
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on my first lower body a and then I
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finish off with those glute ham raises
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that I also showed on my first leg day
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feeling good so far like one and a half
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kilometers in and it's staying put no
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issues water secured phone was secured
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running good
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okay just finished honestly I really
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enjoyed it the only thing that I need to
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learn how to do is drink while running
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so that is a test for next time but
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overall I felt super secure didn't move
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and it was super comfy so I would
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recommend now when it comes to nutrition
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this is also something that's really
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important to talk about as I've
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mentioned in one of my last videos I am
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currently eating intuitively after
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tracking for many many years it's going
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really well but one thing I've noticed
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is just with this increase in activity
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I'm having to be really mindful of
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getting in enough food enough
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carbohydrates to fuel both my runs and
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my workouts and ensure that I'm
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recovering optimally and that I'm not
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you know losing a bunch of weight or
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losing a bunch of strength or feeling
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really malnourished in any way and
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thankfully I have a pretty good
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intuition when it comes to food but
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there are days where I'm not feeling
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super hungry but I just push that extra
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snack or that extra little bit of rice
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for example to ensure that I'm getting
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enough food in my system I like to think
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of myself as an athlete even though I'm
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not the most athletic person out there
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but when it comes to food and how I
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nourish my body I think of myself as an
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athlete and I think okay what would like
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someone that's in the Olympics do when
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it comes to food they're going to be
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really mindful about like hey am I
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getting in enough carbohydrates am I
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getting in enough protein am I fueling
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my body properly for this workout am I
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recovering with food in the right way am
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I getting in my water and my
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electrolytes in so that's the way that I
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approach food I feel like in my past I
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was so aesthetic focused so I would view
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food as almost just like numbers and
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okay how am I going to eat to ensure
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that I'm maintaining this specific
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physique now I more so view it as I need
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to get in energy and I need to refuel
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myself in order to perform and hit the
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goals that I have in the gym and in my
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runs my second upper body session of the
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week is very similar to the first one
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biggest difference here is that I'm
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doing close grip bench press to
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strengthen my triceps because that's a
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weak point for me and then I moved into
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pull-ups instead of my under hand lat
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pull-downs but the rest of the workout
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is the exact same as that first one just
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slightly different rep ranges and that
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is what I did on my second and last
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workout of the week
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I'm about to go run my longest run ever
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I have a seven kilometer run today that
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is preparing me for my eventual 10K so
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let's go for a run
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1K down six to go
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kilometer two done feeling good
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somehow I missed the third kilometer but
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we just finished four I'm on top of the
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world right now I'm gonna turn around in
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a sec
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saute done two more to go
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six kilometers done
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guys I just ran my fastest kilometer on
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that 7K
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oh my God that felt so good
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I can't believe I just did that I've
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already touched on recovery and rest
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days but I did want to touch on it one
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more time like I said I like to get two
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full rest days in if possible there are
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weeks where I can only get one but
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prioritizing rest and Recovery sleep all
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of these things are so important because
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if you're not prioritizing recovery
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you're probably actually going to go
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downhill with your endurance or downhill
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with your strength because your body
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isn't getting that time to repair
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rebuild and come into that next session
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feeling fresh and ready to go and ready
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to build stronger or more endurance or
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whatever it is that is your goal so I'm
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very very conscious of my sleep routine
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I get at least eight hours of sleep
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every single night obviously there's
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going to be days where that isn't
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possible if I go to a concert or
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something but it is very high up there
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on my priority list to get in a good
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quality amount of sleep so that I'm able
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to perform optimally with my workouts
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every single day so I hope you guys
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enjoyed this overview of how I balance
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my running and my resistance training
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workouts to maximize my strength
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maximize my insurance and maximize my
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athletic capacity let me know in the
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comments below what your guys's goals
00:16:20
are right now in the gym if you're
00:16:22
running if you're golfing if you're
00:16:23
doing yoga if you're weightlifting
00:16:24
whatever it is I'm here to support you
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guys give this video a thumbs up if you
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enjoyed it comment down below if you
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have any questions and I will see you
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all in the next one bye guys
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foreign
00:16:37
[Music]
