Runner VS Bodybuilder

The fitness industry is bursting at the seems with influencers pushing their own propaganda of what is the best way for getting you in shape - oftentimes biased in such a way as to get you to buy their products. Based on the information available, it seems to boil down to whether or not someone wants to get in shape, OR get fit. The question is, can you do both?

I love fitness, & over the last couple of years I have slowly become more obsessed with everything relating to the industry. I am the kind of person that consumes information, & if I take an interest in something, I research everything worth knowing about the subject.

My Youtube algorithm, social feeds, podcasts, Google search, & book shelves have gradually become consumed by any fitness related content.

On this journey, & after wading through most of the relevant content, from bodybuilding to running-centric fitness, I have noticed an unavoidable, bulging theme.

Bodybuilders seem to hate running, & runners don't seem to like bodybuilding.

The result: most of their message is spent telling you why their method is the best - while often belittling or ignoring the other.

My question is, why can't you do both?

The Bodybuilder Ideology

Bodybuilders often discredit the importance of running (or 'cardio' as they prefer to call it - because after all they hate running!).

A key theme of their argument is that running is 'bad' for you, & that it is in fact inferior to resistance training to get you in good shape. Moreover, also central to the old 'bro-science' mentality is that 'cardio' will actually inhibit the 'gains'.

A mentality that has now proven false, 'to some extent' - see Layne Norton, world champion powerlifter & renowned PhD expert in sports & nutritional science for more on his research.

Instead, they propose a structured resistance training programme to help turn those unwanted love handles into lean muscle - often with a marketing strategy in mind to get you to sign up for their fitness programme.

For one thing, the scientific literature is clear on the importance of regular resistance training to maintain bone density as you get older, & to keep your joints & limbs strong, healthy & protected for health-span & longevity benefits.

The issue however with the bodybuilding ideology is that just because you are aesthetically strong & pleasing to the mirror - with Arnie-style pecs, bulging biceps of freshly shaved arms, or perfectly formed glutes enhanced by your tight gymshark leggings, it doesn't necessarily mean you are fit - or even healthy for that matter!

I have seen endless videos of some of the most muscular Greek-god-like phenoms shoveling down the worst food imaginable for the sake of 'getting in those calories'.

Moreover, I'm no longer surprised when I see the muscular gym-focused bodybuilder humbled, gassed-out & struggling when faced with even basic endurance-type activities. Notably, they often justify their lack of performance because of 'neglecting cardio-focused training'.

Yet, there is still nothing quite like the feeling of noticing your t-shirt getting tighter around your arms, or the glance in the reflection of your increasingly defined figure, to get you feeling confident in your own skin.

Whether you like to admit it or not, how you look has a direct effect on how you feel!

(Unless you have deluded yourself with the body positivity movement that celebrates clinical obesity - but that's a blog post on it's own)

Which is why the local gym is generally busy 7 days a week, & why gym floors are surrounded by mirrors.

The Runner Ideology

The picture that usually comes to mind when you imagine a runner is someone who is skinny.

Unless you're a sprinter, the stereotypical runner is far from Mr or Mrs Universe. The common misconception is that if you are 'bigger' you will unlikely be able to perform well as a good runner.

Unlike bodybuilders who hate running, runners will often advocate the importance of regular strength & conditioning training as a way to generate power, build endurance, & reduce the likelihood of injury.

However, many of the exercises are often high repetition, body-weight or 'low' weight focused. For the average runner, building 'size' is simply not the priority - hence the stereotypical lean, skinny physique.

Runners have some of the fittest cardiovascular systems around. It doesn't take long for even a novice runner to recognise monumental improvements in their fitness within only a short time of consistent training.

But when it comes to being in shape, you are simply unlikely to see Mo Farah in the line up to become the next James Bond!

It is true, for the elite runner - who makes up only a small percentage of athletes, who is aiming to shave off vital seconds to achieve impressive time goals, an overly muscley physique is less likely not to be optimal for performance.

Yet, the majority of people fall well outside this category! Most would generally like to be fitter & in better shape than they currently are.

Nobody likes to be the slowest, sweatiest, leg-burning, panting, & out of breath person in the group. But you also crave that feeling of showing off your figure in your new summer dress, or being comfortable going topless on the beach without looking too lean & scrawny.

Do we really need to sacrifice one for the other?

Can you be in incredible shape while also showing off your muscular quads in a pair of 3" running shorts on race day - & still be within reach of impressive times?

The 'Hybrid' Method

Thankfully, there is an ever increasing popularity with the 'hybrid' method of training - which is shattering many of the pre-conceptions discussed above.

Training hybrid means to mix a variety of training methods in to your programme, & advocates that you don't need to sacrifice your muscular physique for effectiveness in endurance-type activities.

Moreover, the philosophy also suggests that a hybrid approach may actually strike a beneficial balance that captures the benefits of both bodybuilder & runner ideologies.

Social media is becoming littered with a new breed of fitness influencers that presents a new message, that speed & endurance can also mean ripped & strong.

However, there are of course some obvious caveats to consider by adopting the hybrid method of training.

The Caveat of Time

Unless you are obsessed, the prospect of amalgamating regular running sessions into your regimented chest/tricep, back/bicep, & legs routine (or vis versa) can seem daunting.

However, do not the despise the day of small beginnings! To feel the benefits of merging both training styles only requires a subtle change to your routine. All that's required is a flexible approach to tweak your current training schedule to incorporate both.

With all things there is usually an evolution of interest as you start new activities. When you start gathering momentum with progress, you naturally evolve to build on what you have started.

We all value variety to combat boredom, & as you evolve, your goals may change to follow the seasons.

Training volume in your running might decrease as you focus on beating that deadlift PB during the cold winter months. Additionally, with summer, brings sunshine, so your gym volume may decrease as you aim toward that 10km PB.

It is is not an 'either or' scenario, its 'both &'. The volume percentage might just switch slightly at varying points throughout the year, but you can certainly do both.

The flexibility & variety of the hybrid method keeps you focused & engaged, & can be adapted to fit within your time schedule & goals.

The Caveat of Diet

There's a reason bodybuilders are generally big, & runners skinny.

To maximise muscle growth & size, your body needs to use all of the fat stored in your body to develop muscle mass - if you have fat, OR it requires calorific surplus in food consumption to gradually turn that surplus bulk in to lean muscle mass.

The bodybuilders with the best physique are experts in food consumption. Their macro nutrient intake is scrutinised to pack away as much calories as possible within a day.

Additionally, if you are already overweight - & fat loss is the goal, this is why the scales may not physically change, but overtime your body composition changes to become more defined as you regularly lift weights.

Conversely, a regular runner will burn the most amount of calories than almost any other exercise. If a runner isn't regularly lifting weights OR consistently replacing the amount of lost calories from their running, they will be in a calorific deficit - hence the atrophying, skinny physique of a runner.

This is the reason bodybuilders don't like running, & why there is an element of truth to 'losing the gains'.

The obvious caveat of the hybrid training method is that seemingly one method requires a mass surplus. Whereas the other method almost certainly promises a deficit.

This means that the hybrid athlete requires a hell of a lot calories if they want to maintain a muscular physique, & maintain a consistent running training programme, simultaneously.

Great if you're trying to lose weight! Not so great if body composition is high on the agenda!

See this helpful Macro calculator that helps you work out the daily calorie intake for your hybrid training goals (https://www.calculator.net/macro-calculator.html)

The good news with the hybrid method is that you rarely feel guilty about that extra cookie! If anything too less food is the biggest challenge to be overcome.

Summary

The hybrid style of training is attracting a growing community of fitness enthusiasts. Probably because there are an increasing number of people who value both fitness, health & aesthetics.

There is simply no longer need to sacrifice one for the other.

With the right focus, a desire for variety, & flexibility to shift the focus of your training, the hybrid method can help toward building a strong body, while also becoming an endurance beast.

Over the long term, hybrid style training promises to provide a complimentary cross-over that can help increase your performance in each.

Are you going to be the the next Arnold Schwarzenegger or the next Eliud Kipchoge by adopting the hybrid training philosophy? Nope.

But with enough desire & determination, & focused goal-setting, the chances are you could still get quite close.

What can be assured is that you will be injured less. Over time you will become much fitter, & have greater endurance & speed. & at the same time, have a body you enjoy seeing the reflection of.

It doesn't matter how fit, old or how overweight you currently are, the Hybrid method of training can revolutionize what you thought previous possible to achieve in yourself.

Much love, Rossi

Instagram: @r_coulbeck

email: r_coulbeck@hotmail.co.uk

I would love to hear your thoughts & any stories of how it has helped in way.

Similarly, if you are looking to start running or going to the gym for the first time, I would be happy to help you get started. I am no expert, but sometimes a bit of encouragement & direction can be all you need to get going.