When I started running while being a serious lifter, I failed many times. This was not because I was bad at lifting, but because I wanted to be great at both.

I made my progress in lifting by tracking every lift, building the most optimal workouts. The most optimal split. Every exercise was done with perfect form and the optimal angle. I thought of every detail.

I was certain I needed these optimal actions to make progress in the gym. So when I started running, I tried to keep everything in the gym the same. Same split. Same exercises. Two runs added.

It wouldn’t surprise you to know this failed horribly.

I now understand that I forgot a very important fact. If you want to be great at something specific like bodybuilding, then you need to optimize relentlessly. If you want to be great at running a marathon, then you need to optimize for that.

I asked myself what my real goal was. I just want to be good at both. I don’t need to become the best at bodybuilding. I don’t need to become the best at running a marathon.

I want to push my limits in both at the same time. Both give me something different in who I am becoming as a person. Through being honest with myself about my goals in training, I gave myself permission to be “sub-optimal” in the gym to become “super-human” overall.

If you want to successfully combine lifting and running, you will have to start from scratch. For the moment, forget everything you know about optimal lifting. Forget everything you know about optimal running.

To be honest with you, the strength and shape you have built is much easier to maintain than you think. You already have a strong foundation.

For the first part of your running journey, focus on the basics. Build the right foundation.

Basic rules to get started:

• 1 interval run (this is the run where you are going to work on your speed)
• 1 long run (this run will be easy, almost too easy. Over time, this will build your foundation)
• 3 days of lifting (2 upper days and 1 lower day)

Do this for the first 3 months.

You will be amazed by the kind of progress you have made in both lifting and running.

If this resonates and you’re trying to combine lifting and running, I’d love to hear from you.

Just reply to this email and tell me what you’re currently struggling with. I read every reply.

– Paco