So you want to start hybrid training. All over Instagram, you’re seeing people crush ultra-marathons and pull 200kg deadlifts, and now you’re fired up to become a human Hilux—unstoppable, versatile, and built for anything.
If you’re coming from a strength training background, like me, you’ve probably got the drive to make it happen. But if you’re also like me, you’ve likely hit roadblocks—and made some key mistakes—along the way.
Feeling overtrained, under-recovered, or stuck in no man’s land between strength and endurance? Chances are you’re falling into one (or all) of these common traps. Let’s break them down and figure out how to fix them.
1. Way Too Much Volume
One of the biggest mistakes strength athletes make when starting hybrid training is trying to combine full programs from both worlds: a running program and a powerlifting program. While it might seem logical to do both, the reality is this approach is unsustainable.
Both powerlifting and running programs are designed to push your body to adapt to specific demands. Piling them on top of each other means you’re doubling the stress on your body without giving it a chance to recover. The result? Burnout, poor performance, and stalled progress in both areas.
Instead, your hybrid training program needs to be designed with synergy in mind. Reduce the volume of both your running and strength work so that they complement rather than compete with each other. Think of it as blending your goals rather than stacking them.
2. Under-Fuelling
If you’re used to eating for strength training, you’re probably focused on protein and calories to fuel your lifts. But running, especially endurance running, comes with much higher caloric demands—primarily from carbohydrates.
Too many strength athletes under-eat when they start running, thinking their current diet will carry them through. But this can lead to sluggish runs, poor recovery, and even compromised performance in the gym. Your body needs the energy to sustain and recover from the extra workload, and carbs are king when it comes to endurance performance.
To fix this, start by tracking your caloric intake and adjust for the demands of your running sessions. Add nutrient-dense carb sources like oats, sweet potatoes, rice, or fruits, and ensure you’re fueling before and after both strength and running workouts. Proper nutrition isn’t just about performance—it’s about longevity in hybrid training.
3. Pushing Intensity Before Building a Base
Strength athletes are used to pushing hard—it’s part of the mindset. So when you start running, it’s tempting to go fast or hard every time, thinking that’s how you’ll improve. But aerobic training doesn’t work like that.
To build endurance, you need to start with a foundation of low-intensity work. These runs should feel almost too easy—like you could carry on a conversation the whole time. This slower pace allows your aerobic system to develop, enabling you to handle more volume and intensity down the road.
Skipping this phase often leads to burnout and frustration because your body isn’t ready for high-intensity efforts. You may have the muscular strength to run fast, but without an aerobic base, you won’t be able to sustain it or recover well.
Be patient. Spend time at an easy pace, gradually building up your endurance. You’ll thank yourself later when you can handle longer distances and faster paces without compromising your strength training.
Take Control of Your Hybrid Training
Hybrid training is about balance, not excess. By avoiding these common mistakes, you can unlock the benefits of strength and endurance without burning yourself out.
- Adjust your volume: Blend your programs to complement each other.
- Fuel your body: Eat for both strength and endurance demands.
- Build your base: Embrace slower aerobic work to set yourself up for long-term success.
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