I’ve been doing BODi Blocks and Beachbody programs with my running for 12 years! BODi has provided me with an incredible strength foundation for my running that has kept me injury free, my body toned, & my weight stable. The strength training from Beachbody helped support me through my twin pregnancy and even running while pregnant!
During my 7 years of being a BODi Partner, I have helped hundreds of runners combine BODi programs with their running. I’ve also helped women train for half marathons and full marathons while doing Beachbody programs.
Today I want to cover the 3 strategies for combining BODi Blocks and/or Beachbody programs with running!
Questions I often get from runners who want to do Beachbody programs:
- I struggle to keep up with Beachbody workout calendars AND running – how do I balance it?
- How do I schedule my BODi workouts so it doesn’t make me super sore for my runs?
- Which BODi workout should I do before a long run?
- Is it ok to run instead of doing the Beachbody cardio days?
- What are the best Beachbody programs for runners?
- Which Beachbody programs are best for runners?
3 Strategies for Combining Beachbody Programs and BODi Blocks With Running
There are 3 main strategies for runners who want to also do Beachbody programs. The right strategy for you will depend on your goals, time constraints and fitness level!
BODi & Running Strategy 1: Replace Cardio Workouts With Runs
This strategy for combining Beachbody workouts with running was my go-to for many years. Since many Beachbody programs have 1-2 cardio workouts per week, simply skip that workout and replace it with a run.
Example: Combining 21 Day Fix Super Block with Running
This example schedule (you can download the full 21 Day Fix & Running schedule here), shows that instead of doing Cardio Fix and Total Body Cardio, you simply run instead. You never do those workouts.
Pros of this strategy:
- It allows you to get in the strength workouts you need to be a better runner without adding additional cardio.
- It allows you to stay on track with the Beachbody workout calendar or BODi Block.
Cons:
- You won’t technically complete the program 100%. You won’t earn a badge.
- You will miss some of the strength and core benefits of the cardio workouts.
BODi & Running Strategy 2: Do The Entire Beachbody Program AND Run
This strategy for combining Beachbody workouts with running will depend on 2 things: 1) the particular Beachbody program. For example LIIFT4 is a 4 day a week program so this is easier to do and 80 Day Obsession is a 6 day a week, 1 hour long workout program, harder to combine with running and 2) the fitness level and time constraints of the runner.
LIIFT4 and 4 Weeks for Every Body are 2 Beachbody programs that have just 4 workouts per week and are easier to combine with running without modifying.
BODi Blocks are now formatted into 5 workouts/week. This makes them easier to combine with running (get free schedules for running & BODi Blocks here) , but you must watch out for how much intensity you’re incorporating into your training so you can recovery properly. With this strategy, you really need to be strategic. This may mean rearranging the timing of the workouts to accomodate your key runs (if doing speed work and long runs)
Example: Combining Barre Blend Super Block with Running
Pros of this strategy:
- It will truly push you to increase your fitness and build muscle.
- You can earn your BODi Block or Beachbody program badge and truly say you’ve completed the program.
Cons:
- Depending on the program & your run schedule, it’s time consuming. (For example, I do NOT recommend doing this strategy with The Work or 80 Day Obsession for the vast majority of runners unless they are running very easy just a few days a week)
- You will need to be careful when scheduling the workouts along with your runs to maximize your performance and recovery.
BODi & Running Strategy 3: Extend the Beachbody Program To Fit Your Desired Number of Workouts/week.
This strategy for combing Beachbody programs with running is what I do during peak marathon training, half marathon training or anytime I’m running 5 or more days per week. This strategy is also good for busy people who cannot do double workouts (strength AND run in one day), regardless of their running mileage.
I’ll be honest – I resisted this strategy for years. I’m Type A and I would tell myself it didn’t count if I didn’t complete the program in the timeframe (for example, I had to finish 21 Day Fix in 21 Days, Morning Meltdown in less than 100 days, etc). But now, I’m more focused on running than ever, and I’m enjoying the freedom of this method while also following a program (I don’t do well with random workouts!).
This strategy is also much better for runners who want to. do some of the most intense programs like LIIFT More, The Work, Healthy Obsession, etc.
Example: Combining LIIFT More With Running , extended from 8 weeks to 13 weeks
Pros of this strategy:
- It allows you to finish a program while customizing it to your schedule. (Aka you want to do 2 strength workouts/week, do it! 3 a week? That works too!)
- It allows runners to do some of the more time consuming/advanced programs without burnout.
- It works well for people who travel often and fall behind on programs or who get discouraged when they miss a workout. and will quit and re-start.
Cons:
- You are more likely to skip workouts and say you’ll do it later, knowing you don’t have a goal finish date.
- You won’t get as good of results from the actual workout program – you’ll build muscle more slowly.
When choosing between the 3 strategies for combining Beachbody programs with runners, you’ll want to take into account your goals, your fitness level, your time constraints, and your personality!
Need Help Combining Beachbody Programs and BODi Blocks With Your Running?
If you need help choosing a program or combing your running with Beachbody or BODi, I’d love to help! As your BODi Partner, I offer you access to my database of Beachbody and Running Schedules and access to my marathon and half marathon and BODi training club. You will also get access to my BOD groups which are full of runners!
To work together, Fill out this form and I’ll send you a personalized email to get to know you and see how I can help!
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