30 Days of Running and Heavy Lifting — and I’m Still Breathing
by Roland — thirty-something fitness nerd, certified class clown, sarcasm hobbyist
Too long; still clicked?
I spent a month juggling marathon mileage and power-lifter poundage. Lab tests before and after say it actually worked: VO₂ max ⬆︎, one-rep maxes ⬆︎, body-fat ⬇︎. My ego? Also up, unfortunately.
1 | Setting the Scene: Sweat Meets Science
I love when internet strangers tell me I have to pick a lane: “Cardio kills gains, bro!” — usually typed one-handed while the other clutches an energy drink.
So I called their bluff: 3 runs + 3 heavy lift sessions every week for 30 days, under medical supervision. No chin-ups? No thumbs-ups.
Baseline Lab Check-in – what you can check before you start:
| Metric | Why I Care |
|---|---|
| VO₂ Max | Horsepower for long runs |
| Resting HR | Lower = chilled heart, more Netflix without guilt |
| Body-Fat % | Abs are made… mostly in lighting |
| 1-RM Squat / Deadlift / OHP | Concrete numbers to bruise my pride later |
(Did the nurse raise an eyebrow? Yes. Did I raise a donut to celebrate? Also yes.)
2 | The Plan That Looked Simple on Paper
Weekly recipe
- Running (x3)
- Long slow run — keep the ego leashed
- Tempo run — flirt with lactate
- Interval session — oxygen debt, paid in full
- Strength (x3)
- Squats, deadlifts, overhead presses (low reps, big plates)
- Accessory work so my rotator cuffs don’t divorce me
- Recovery (x∞)
- 8 h sleep if my dog cooperates
- Hydration tracked like crypto prices
- Food: 80 % wholesome, 20 % “emotional support pizza”
3 | Weekly Chaos Report
- Week 1 — Legs fried, barbell laughed at me.
Fix: Better meal timing, foam-roll till Netflix asked “Still watching?” - Week 2 — Cardio engine smoothed out, lifts climbed back up.
Win: Heart rate during easy runs dropped by ~5 bpm. - Week 3 — Motivation nose-dive. Too tired to open protein tub.
Hack: Cut junk volume, upped naps. Ego took the deload personally. - Week 4 — Goldilocks zone: fresher, stronger, borderline smug. Hit a deadlift PR the day after a tempo run.Internet myth shattered, swept into bin.
4 | Judgement Day (Lab Re-Test)
| Metric | Change |
|---|---|
| VO₂ Max | +8 % |
| Resting HR | -2 bpm |
| Body-Fat % | -1 pp |
| 1-RM Squat | +10 kg |
| 1-RM Deadlift | +12 kg |
| 1-RM OHP | +5 kg |
Translation: I didn’t just survive cardio; I got stronger while huffing track dust. Turns out muscle doesn’t pack its bags the moment you lace up running shoes — it just demands better recovery snacks.
5 | What Actually Made It Work
- Periodised intensity — Every run and lift had a job; none were ego chasers.
- Relentless recovery metrics — Sleep tracker > pump cover.
- Food grown in soil, not factories — plus the occasional morale donut.
- Data, not vibes — Chest-strap HR monitor > my “I feel fine” optimism.
(I used the Polar H10 because it behaves better than my ex-smartwatch. If you want one, here’s my affiliate link → https://amzn.to/4mZXwQO — costs you nothing extra, buys my dog fancier treats.)
6 | Should You Try It?
- Newbie? Start with two runs, two lifts.
- Intermediate? Copy my 3 + 3 masochism, but respect the rest day like it’s grandma’s birthday.
- Advanced? Add mobility work so your hips don’t mutiny.
Rule of thumb: If your resting heart rate spikes, or your squat morphs into a question mark, dial it back. Hybrid training rewards the patient, not the reckless.
7 | The Take-Away
You don’t have to pick sides in the eternal “cardio vs. lifting” flame war. Science — and my mildly abused hamstrings — say you can have both horsepower and torque if you programme intelligently and sleep like it’s your side hustle.
Got questions, want a downloadable 60- or 90-day plan, or just need a virtual high-five? Drop a comment below, and hit Subscribe so you can witness my next bright idea (read: impending meltdown).
Stay strong, run long, and remember: most limits are just rumours you started about yourself. 🙃
Disclaimer: I’m not your doctor, although one did thumbs-up my experiment. Consult a pro before attempting to juggle barbells and 10 km tempo runs on the same calendar.
Want to see the video instead of reading all that stuff? Here you go:
