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    Home » Wellness + Travel » Nutrition

    How runners can fit in more strength training + nutrition tips for your workouts!

    October 20, 2016 by Chrissy Carroll 39 Comments

    This is a sponsored post written by me on behalf of Clif Bar & Company for IZEA. All opinions are 100% mine.

    I feel like most people in this world naturally gravitate towards either cardio or strength training.  I know for me, I’m 100% a cardio girl.  I can happily go run for an hour – a la this photo…

    running

    …But building up the motivation to lift weights or do some body weight exercises takes a little more effort. 

    Of course, I know that it’s essential to include some strength training in my routine.  The amount varies based on where in the season I am leading up to longer road races and triathlons.  If it’s the off-season, I typically plan on 2-3 days of strength training a week.  During the competition phase of my season, that may drop down as low as one day a week (to give myself enough time for the endurance work).

    One thing I’m trying to do more often right now is include short bursts of strength training throughout the day.  The goal is to help me build more overall into my week.  CLIF sent me this infographic developed by Bob Seebohar (a fellow sports dietitian, USAT elite triathlon coach, exercise physiologist and NSCA Certified Strength and Conditioning Specialist – woah!) and it came at the perfect time.  It’s got little tips to help you fit in your strength work each day and energize your body!

    These 5 tips will help runners fit in more strength training! Plus, tips on pre/post workout nutrition for both strength and endurance workouts. (Sponsored by Clif)

    I went ahead and implemented all these tips this week…

    Did squats while refilling my water bottle

    strength training runner

    Set a daily push up goal (though I still do modified ones and am nowhere near 100 each day!)

    strength training runner

    Stocked my gym bag with Clif organic energy food oatmeal for food on-the-go if I need to eat before my workout

    clif bars

    Incorporated strength training with some chair dips at the playground while watching my son

    strength training runner

    Did a reverse pyramid workout, including lunges!  (why am I making such a strange face in this photo?!)

    strength training runner

    More gym time too

    I’m also making it a priority to do some regular strength training sessions at the gym right now.  The combination of mixing little mini sessions during the day plus some regular, heavy weight sessions will be great for me as I’ve admittedly neglected that for a little while now. 

    Tips for Pre and Post Exercise Nutrition

    With either running or strength training, remembering to nourish your body correctly is key to maximizing your results.  While you don’t need to worry about eating before and after short little mini sessions a la my photos above, you do need to think about it for your longer workouts. 

    Pre Workout

    Eating before either a strength training session or a longer run provides energy and allows you to keep your intensity up.  Your pre-workout food options can be a number of choices that provide carbohydrate – think toast with a little peanut butter and sliced banana, a bowl of cereal with milk, or some homemade trail mix with cereal, pretzels & dried fruit.

    Post workout

    When it comes to post workout, you don’t need recovery food after every single workout.  I mean, after doing a few chair dips and lunges outside I’m not going to scarf down a meal.  But if you are doing a tough strength training workout or a longer endurance workout (1.5-2+ hours), structure your meal plan so that you build in a way to refuel within 30-60 minutes.  This maximizes muscle repair and recovery.  You should include protein, and should also include some carbohydrate (less after a moderate strength session; more after intense HIIT or a long run/ride/brick).  Think a turkey sandwich with a piece of fruit, some greek yogurt topped with berries, or a sweet potato topped with chicken and veggies.

    What if you’re busy and don’t have time to cook?!

    Now I’m all about these whole food options and they’re always the first thing I’ll suggest.  But what about those times where you don’t have time to make a meal from scratch before or after your workout?  If you’re running behind in the morning or rushing to the gym during a work break, I understand that having a pre-packaged option can be key.  That’s where CLIF products can be helpful.

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    Their organic energy food pre-workout pouches are great before early morning workouts, or to throw in my gym bag in case I need to eat on my way there later in the day.  They’re quick to eat, taste pretty good (though I’m not a huge fan texturally of oatmeal in general), and contain nutritious ingredients.  Here’s what you’ll find in one of their new flavors, the Apple Cinnamon Oatmeal pouches:

    Organic oatmeal, organic apple puree, organic apple juice concentrate, organic sunflower seed butter, organic quinoa, organic maple syrup, sea salt, organic cinnamon, citric acid.

    See?  Nothing crazy and out of the ordinary there – just nutritious ingredients to energize your body.  It’s similar to what you might use if you were making an apple cinnamon grain bowl at home.  And they have a tasty new Banana Maple Oatmeal variety as well.

    clif energy pouches

    On the flip side, Clif Builder’s Protein Bar is tasty for a post-workout treat.  These contain 20 grams of soy protein and about 30 grams of carbohydrate – a good option for after a tough strength session.  If you’ve just done a long run or ride, you can combine one of these bars with a piece of fruit to include additional recovery carbohydrates.

    undefined

    Your body optimally uses about 20-30 grams of protein at a time for muscle repair and recovery, so eating smaller amounts like this more frequently throughout the day will likely benefit your body more than having a giant portion of protein at one meal. 

    While I’m trying to incorporate more strength training in my routine, I’ll be keeping these bars in my bag as an back-up option to my normal whole food recovery meals – perfect if I’m running errands right after the gym. 

    clif bars

    If you want to find out more about Clif’s organic energy food or builder’s bars, or order some now, you can visit their website.

    Share with me:  Do you naturally gravitate towards cardio or strength training?  How do you like to fit strength training into your routine?  What are your favorite pre and post workout foods?  Have you ever tried these Clif pouches or bars?  

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Emily Holdorf

      October 20, 2016 at 6:13 pm

      Great info! Love the Clif pouches! I need to give those a try before my early morning workouts.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:13 pm

        I had never had their pouches until I tried ’em for a few weeks as part of this post. They’re good! (My son is also obsessed with them and tries to steal the oatmeal ones from me).

        Reply
    2. Charlene Pors

      October 20, 2016 at 9:54 pm

      Wonderful tips! I saved them for later, I haven’t tried the cliff pouches yet but it’s now on my list!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:16 pm

        Awesome! Hope you get a chance to check ’em out Charlene.

        Reply
    3. Sarah Grace Spann

      October 21, 2016 at 12:08 pm

      Love these tips! I used to be 100% cardio girl as a competitive runner, and now I’m the OPPOSITE, doing little cardio and lifting heavy at crossfit! I’ve been loving the new change, strength is so so important to work on no matter what!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:17 pm

        So interesting Sarah! Have you written about why you made the switch on your blog? I’ll have to browse around to read more! 🙂

        Reply
    4. Katie Cavuto

      October 21, 2016 at 2:22 pm

      Great tips! I especially like that you broke things down into manageable goals, and I love that “5 Tips” graphic too!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:17 pm

        Thanks Katie! Those SMART goals, right? 😉

        Reply
    5. Deborah @ Confessions of a mother runner

      October 21, 2016 at 3:27 pm

      Those are great tips to get more strength training in throughout the day! I like the water bottle idea.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:17 pm

        Me too, that was one of my fav tips from Bob.

        Reply
    6. Liz @ I Heart Vegetables

      October 21, 2016 at 3:35 pm

      These are great tips! And side note: I just listened to a podcast with the Clif bar founder and it made me love them even more!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:18 pm

        I didn’t even realize there was a podcast! I’ll have to check it out – thanks for sharing!

        Reply
    7. Kayla @ Blondes Have More Run

      October 21, 2016 at 5:42 pm

      That banana oatmeal flavor looks like it would be my JAM!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:18 pm

        I liked that one the best!

        Reply
    8. Sarah- A Whisk and Two Wands

      October 21, 2016 at 9:00 pm

      Great tips! I use to be all cardio, than all strength, and now really switching things up! I’ve never seen those oatmeal pouches, I’ll have to check them out. I make oatmeal or something for the girls or grab a bar for them before their early morning soccer games but it’s hit or miss on if they eat it or not. At least they would have more options with these and I wouldn’t be out or carting around food in the car all day they didn’t eat.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:20 pm

        It sounds like the oatmeal pouches could be perfect for an on-the-go option for them Sarah!

        Reply
    9. abbey

      October 21, 2016 at 10:17 pm

      Great read!! Idef try to incorporate both kinds of works outs, cardio and strength to get the most of my workout.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:20 pm

        I’m trying to do more of both, but I just love the cardio, haha!

        Reply
    10. Chrissy

      October 21, 2016 at 11:52 pm

      Great tips and I think it’s awesome you are incorporating strength training into your regular exercise routine. Strength training is so important for us – our bones and our metabolism!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:21 pm

        Yes, so very true Chrissy. (PS – great minds – and names – think alike! 😉 )

        Reply
    11. Cassandra @ Powered By BLING

      October 22, 2016 at 9:16 am

      Great tips! I’ve always been pretty balanced between cardio and strength training. I love lifting heavy. There’s something about it that really makes me feel empowered! Plus, it helps burn more calories even when I’m sitting at my desk working BONUS!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:21 pm

        You’re right, there is a really good feeling that comes along with lifting something heavy. When I do strength training at the gym, I love the 5×5 plan for that reason.

        Reply
    12. Esther

      October 22, 2016 at 11:54 am

      I used to be all about the cardio, but then I fell in love with weight lifting. Now I do a combo of both. I love to mix it up and get sweaty either way.
      I can’t have those bars due to my soy allergy, but the oatmeal pouches look good!
      Love the tips for adding in more strength training for runners!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:22 pm

        Ugh, a soy allergy is tough! I had to eliminate soy for a year when I was nursing my son (along with dairy and eggs; luckily he outgrew all his allergies) and I was shocked at just how much food contained it.

        Reply
    13. Tara @ A Daily Dose of Fit

      October 22, 2016 at 4:23 pm

      Love the Clif bars, curious about the pouches! My favorite pre-workout snack? Banana, always.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:23 pm

        Bananas are a go to for me too. Before a long race though, I’m all about bagels.

        Reply
    14. Allyson Brandt

      October 22, 2016 at 7:18 pm

      I definitely love my cardio—I need the runner’s high! Luna bars are my favorite pre-workout snack.

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:24 pm

        I’m with you Allyson. There’s something about running that is just so exhilarating (and it’s great for my anxiety)!

        Reply
    15. Ilka

      October 23, 2016 at 7:02 am

      Strength training really makes a stronger runner , as well! I like the push-up challenge above. Breaking up 100 push ups throughout the day!

      Reply
      • Chrissy Carroll

        October 23, 2016 at 9:25 pm

        Definitely true. I had my fastest race times a few years ago after I spent the off season really focused on strength work as well as running.

        Reply
    16. Kim Kremer

      October 24, 2016 at 2:22 pm

      I love Clif’s products! I’m pretty obsessive about reading food labels – I have been since the federal government first started requiring the nutrition facts label – and I love that Clif’s products are made with “real” food. I love the Clif Kid Z bars – they’re made out of ingredients I’d use if I was baking them, and at 120 calories, they hit that “sweet spot” for nutrition during a long workout or race.

      Reply
      • Chrissy Carroll

        October 26, 2016 at 4:39 pm

        Those Clif Z bars are soooo good. The brownie ones are so tasty!!

        Reply
    17. Kristin

      October 30, 2016 at 11:02 pm

      Thank you for your advices! The Clif is a great idea – compact, fast and very nutritious. Love it!!!

      Reply
    18. Jack

      October 31, 2016 at 11:51 am

      Thanks for your sharing. It is really helpful and inspiring. I am so impressed with reverse pyramid routine. And the Clif is such a nice recommendation.

      Reply
    19. Susanne

      November 3, 2016 at 10:29 pm

      Honestly, I quit cardio and strength training 2 months ago, but I think I’m starting again with walking lunges. It is more suitable for me now. It’s also sound great with banana maple oatmeal.

      Reply
      • Chrissy Carroll

        November 10, 2016 at 7:33 pm

        Hope you enjoy getting back into your fitness routine!

        Reply
    20. Jack

      November 4, 2016 at 11:36 pm

      That’s a good idea for pre/post workout nutrition. However, I’m gonna put more fruit and vegetables on it. Anyway, thank you Chrissy

      Reply
    21. Emily

      November 6, 2016 at 10:47 pm

      Cool !!! Your tips are so helpful. However, i usually use oatmeal for post-workout though cause someone just said oatmeal helps to keep our bodies continue burning fat after cardio (oops but i’m not pretty sure :p). Thanks for your review i’m gonna try them in the future, and the Clif may be my favorite one cause everything tastes so good with cinnamon 🙂

      Reply
      • Chrissy Carroll

        November 10, 2016 at 7:36 pm

        Yea, not sure on the oatmeal burning fat claim 😉 But it’s a good choice for either pre or post workout nutrition!

        Reply

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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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