How I Balance Running, Lifting & Recovery, and Why You’re Probably Doing Too Much

One of the most common questions I get from clients and after my recent marathon is: “How do you balance it all?"

How do you run, lift, recover, and still have a life?

The truth is, most people don’t need more training. They need smarter structure.

Here’s what my current training looks like

As I prep for my 60K ultra, I train six days a week, but I’ve earned that volume over years of consistency.

My week roughly looks like this:

🏃‍♀️ Three runs:

• Easy run (zone 2) - this one’s key. If you can’t talk, slow down.

• Tempo or interval run - short, fast bursts with rest between.

• Long run - anywhere from 90 minutes to 40K depending on my training phase.

💪 Three full-body strength sessions:

• 2 hypertrophy / running mechanics (glutes, hamstrings, core, single-leg work)

• 1 hybrid conditioning (think Hyrox-style: sleds, carries, cardio + strength)

And at least one full rest day, sometimes two.Rest is not optional. It’s part of the work.

The power of the deload

One of the biggest shifts I made this year? De-loading during my period week.

I don’t stop training, and i'm not 'cycle syncing'. I just pull back the volume. My long runs drop from 30K to 12K, and I take more sleep and fuel recovery better.

It’s not “going easy.” It’s working with my body instead of against it.

And every single time I do, I come back stronger.

How to apply this to your own plan

If you’re just starting out, try this:

• 2 runs per week (one easy, one long)

• 2–3 strength sessions

• 1 rest day minimum

Once that feels solid, build from there.You’ll progress faster by doing less consistently than more sporadically.

The mindset shift

You don’t have to train like an athlete to make progress — but you do have to think like one.Athletes plan, adapt, and recover.They don’t wing it.

So next time you’re tempted to “just do more,” ask yourself:Is this helping my goal, or feeding my ego?

The takeaway: Balance isn’t about doing everything.It’s about doing the right things, in the right way, at the right time. And that’s how you stay consistent, not for 12 weeks, but for life.

Want to see my full weekly structure?

DM me RUN on Instagram @poppy.nfc and I’ll send you my free hybrid framework or check out my recent podcast for a more in-depth explanation