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Running in the Morning and Bike in the Afternoon

I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do cardio 2 times a day. Is this too much if I run in the morning and then do the bike in the afternoon?

– Rob, Toronto

Answer by Dom: Hi Rob, thanks for your question about combining running and bike riding. In principle there is nothing stopping you from running in the morning and biking in the afternoon. Cross-training is a fantastic way to become a better athlete. But I wouldn't jump straight from six sessions a week to twelve. Build up to it.

In the past, I have combined swims and runs on one day. I currently combine running in the morning with a weightlifting / strength training session in the afternoon twice a week, sometimes three times. If you would like to see how a full week of doubles, strength work, and cross-training can fit together, take a look at this sample weekly schedule for doubles, strength, and cross-training.

You may feel that your legs are a bit rubbery or like jelly in the second workout of the day! Clearly the second workout may suffer a bit from what you did the first workout of the day. Depends a lot on whether the first session is a quality (i.e. speed/hard) session on how long it goes for. You may expect some after-effects.

But if you can combine the two you would reap some fitness and strength benefits from both. Here is what I'd focus on:

1. Build up to doubles one day at a time
2. What a sensible week looks like for you
3. Listen to your body
4. The hard-easy principle
5. Losing weight: exercise AND diet

Build Up to Doubles One Day at a Time

A “double” simply means two sessions on the same day. You already train six times a week, so you are closer than you think. My advice to you: add one double day first. Do an easy run in the morning and an easy bike ride in the afternoon, with at least six hours between them. Hold that for two weeks before you add a second double day.

Run first, bike second. Running pounds your legs and needs fresh muscles and good form, while an easy bike ride is kind to tired legs. Easy means you can chat non-stop without gasping.

For the 5k itself, keep every run at an easy, conversational pace. Build up your mileage by roughly 10% a week, and take a consolidation week (a lighter week where you hold your training steady so your body can adapt) every third or fourth week. Make sure you keep one full rest day, or a very easy day, every week.

What a Sensible Week Looks Like for You

Here is how I'd shape your first double week. It keeps your six sessions and adds just one extra:

• Monday: easy run
• Tuesday: easy bike
• Wednesday: easy run in the morning, easy bike in the afternoon (your first double)
• Thursday: rest
• Friday: run, a little longer than Monday's
• Saturday: longer bike ride, still easy
• Sunday: rest or an easy walk

Once that feels comfortable for two weeks, make Saturday or Tuesday your second double. Keep Thursday and Sunday easy.

Listen to Your Body

When increasing the amount of exercise you do, increase it slowly, but steadily and listen to your body. When you are adding additional work to your training schedule, it is the time you are at higher risk of getting injured. So, do it slowly and if there are any niggles or issues, do not ignore them.

Heavy legs for a day are normal. Pain that changes how you walk or run is not. If a niggle lingers into the next session, drop the second workout and take it easy until it settles.

The Hard-Easy Principle

Make sure that you allow your body time to recover. Alternate between hard and easy days. Now hard and easy are relative measures. Easy may mean complete rest, but it could also mean an easy run, bike ride or some cross-training. As a beginner, I'd keep nearly everything easy and allow yourself at most one harder session in any week, never both halves of a double.

An example of what I do, to illustrate the point: Tuesdays I generally do a quality running workout in the morning. Could be intervals, could be tempos, depends on the stage of the training cycle and what I am training for. That's generally a pretty tough session that goes for 60-90 minutes. Then in the afternoon, I spend 30 minutes with my personal trainer who does not hold back on testing out my leg strength... :) So, Tuesday night I am spent. Tuesday is a hard day.

What you don't want to do is have a hard Tuesday and follow that up on the Wednesday with a hard day again. What I generally do is do an easy run or sit on the exercise bike for a bit. Something that still gets the legs moving and the blood circulating, but at an easy pace, without pushing myself at all.

Also note that this generally works better than doing the quality running session on the Tuesday, followed by the strength workout and an easy run on the Wednesday. Then both days become more or less hard. I am not saying it is impossible if this is the only way you can fit it in, but it would require careful scheduling on the Thursday and Friday to ensure adequate recovery. You always want to follow up hard work with rest / easy work.

Losing Weight: Exercise AND Diet

While increasing your running and biking activities can aid in weight loss, it's important to remember that exercise alone is not sufficient. A balanced and nutritious diet plays a crucial role in achieving your weight loss goals. By combining regular cardio workouts with a healthy eating plan, you'll eat a little less than you use and get steadier results. Consider using calorie tracking apps or websites like myfitnesspal.com to help monitor your intake and maintain a mindful approach to your diet. Also see the running and weight loss page where this topic is explored in more depth.

Keep it sensible and steady. Crash dieting while you add training leaves you tired, hungry and injury-prone.

Remember, everyone's journey is unique, and it's essential to find the approach that works best for you. By incorporating both running and biking into your routine and by increasing your training load gradually you'll experience improved fitness, enhanced cardiovascular health, and progress towards your weight loss goals.

Best of luck with your 5k preparation, Rob. Add one double, give it two weeks, and enjoy the build-up.

Kind regards,
Dom

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