Social media is always buzzing with the latest fitness trends, from the 12-3-30 workout to the 75 Hard Challenge. While some trends may not offer the best advice, there are those that promote cross-training and provide valuable information for runners. One such trend that has been gaining popularity is the 3-2-8 workout program, designed to enhance workouts off the road by incorporating strength training and core work into your routine.
The 3-2-8 program was created by Natalie Rose, a certified personal trainer, barre, and Pilates instructor based in the U.K. She outlines the basics of the program on her website, Bodybybarre, as well as on social media platforms like TikTok and Instagram. The program involves three strength-training sessions per week, two Pilates or barre workouts per week, and a daily goal of 8,000 steps. While Rose offers a 12-week challenge on her site, participants are not required to follow her program exactly and can customize their workouts based on their preferences.
To delve deeper into the 3-2-8 workout program, we consulted with experts in the field. Ed Coyle, Ph.D., an exercise physiologist, highlighted the importance of reducing the negative effects of inactivity by hitting the daily step goal. He emphasized that inactivity can override the benefits of exercise, making it crucial to stay active throughout the day. Additionally, strength training is a key component of the program, with the Centers for Disease Control and Prevention recommending at least two muscle-strengthening workouts per week.
Pilates and barre workouts are also incorporated into the 3-2-8 program, offering low-impact forms of exercise that can benefit runners. Pilates focuses on core strength, which is essential for injury prevention and improved running efficiency. Barre, on the other hand, involves high-volume reps that can stimulate muscle growth and lead to positive health outcomes. Coyle himself recommends Pilates for its ability to engage the core and improve overall movement.
While the 3-2-8 program has its benefits, there are also some downsides to consider. One major drawback is the claim that the program can reduce symptoms of certain conditions like PCOS and inflammation. While exercise is beneficial for health, it’s essential to work with a healthcare provider to determine the best treatment plan for specific conditions. Additionally, the program’s lack of personalized workout recommendations and the differences between Pilates and barre workouts are important factors to consider.
To adapt the 3-2-8 program for runners, experts suggest incorporating strength training on run days and Pilates or barre on active recovery days. Breaking up inactive periods with movement throughout the day can help achieve the daily step goal. By customizing the program to fit their running schedule and incorporating various forms of exercise, runners can reap the benefits of the 3-2-8 workout program while staying active and healthy.
