Workout Wednesdays: Doubles?

First off, thank you so much to all of you who participated in yesterday’s Virtual Kick Ass 5K! Remember, send me a picture of you and your race bib and you get another entry into the seriously amazing raffle I am hosting.

Today closes the race raffle. From here on out, raffle tickets are $20 per ticket and you donate on my fundraising page. Don’t forget to email me that you donated so I can make sure I get all your information correct in case you win!

Can you picture you and 9 of your friends here? I can.

Can you picture you and 9 of your friends here? I can.

Fitness trends are a dime a dozen, especially here in NYC. Part of the reason I love living in the city is that we get all the best workouts, oftentimes before everyone else. One of the recent trends that has received some attention are doubles.

From a purely physiological standpoint, most doubles are fine. In fact, I’m a big fan. I’ve been known to run to and from the gym or yoga studio and even host BRick workouts with Flywheel.

We ride and then we run!

We ride and then we run!

Two-a-day runs are something I love to do in the summer when it’s too hot to get a lot of morning miles in or I’m busy, busy, busy. I’d actually love to swim outdoors in the summer but outdoor pools are in short supply in midtown.

Here are a few guidelines for doubling up for beginners:

  • One workout should be easy
  • Don’t double back-to-back days
  • Gradually add doubles into your weekly routine
  • Try to break it up to morning & evening workouts, not back-to-back
  • Cancel doubles at any sign of overtraining

I cannot stress enough how quickly these kind of workouts can lead to overtraining. 

Why? Because you fatigue your muscles doing one exercise and then ask them to go and do another. Your body can only do so much. Something’s going to give: your form, your muscles, your strength, your blood sugar, and then you’ll really be in trouble.

Haha. So funny...until this is you.

Haha. So funny…until this is you.

Also,

I do NOT recommend doing a weight training/strength training workout the same day as a long run!!!!!!!!!!!!!!!!!!!!!!

Yoga, bootcamp, weight lifting, pilates, anything! If you are a runner, long run days are sacred. Run, stretch, foam roll, ice, relax. Your body will be too tired and too depleted to have a productive strength training session.

And form is EVERYTHING where gaining strength is concerned.

Don't be this guy(Image courtesy of vector.rs)

You don’t wanna be THIS guy, do you?
(Image courtesy of vector.rs)

By all means, give a double a shot. But listen to your body. If your form is going to pot or you feel lightheaded or nauseous, go home, eat something, and call it a day.

Be smart. Train hard, but be smart about it.

Now go out and run!

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