So You Want to Train for Multiple Sports at Once
In this blog post, we’re diving into key insights from our latest episode of Black Iron Radio, where Krissy, Amanda, and Chelsea unpack what it really takes to train for multiple sports at once. Whether you’re juggling CrossFit and marathon training, strength and endurance goals, or just love doing a bit of everything, this episode breaks down the difference between hybrid, multi-sport, and concurrent training—and why that matters. The team shares how to prioritize sessions, fuel properly, recover smarter, and set realistic expectations when you’re trying to excel in more than one discipline. If you’re wondering whether you can train for everything without burning out, this one’s for you.
BLACK IRON RADIO EP. 238: SO YOU WANT TO TRAIN FOR MULTIPLE SPORTS AT ONCE
Training for two (or more) sports at once sounds cool and all, but what does it take to do it well? Krissy, Amanda, and Chelsea unpack what it means to be a hybrid vs. multi-sport athlete (while encouraging you to ditch the labels). They break down: the differences between hybrid and concurrent training, logistics of structuring sessions, navigating double days, prioritizing recovery, and fueling for performance.
Whether you're juggling multiples sports or just trying to be well-rounded without losing your mind, this one's packed with insight and advice.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Balancing multiple sports isn’t just possible—it’s powerful. But let’s be real: training for more than one pursuit at a time is a logistical and physiological puzzle. Whether you’re dabbling for fun, aiming to be your strongest all-around self, or pushing for performance in multiple disciplines, there’s nuance to doing it well. In this post, we’re diving into the difference between hybrid, multi-sport, and concurrent training, and breaking down what it actually takes to juggle more than one sport—without burning out or backsliding.
First Things First: What Are We Actually Talking About?
Let’s clear up the vocabulary:
Hybrid Athlete: Someone intentionally training to perform at a high level in two competing disciplines. Think: maintaining a national-level Olympic weightlifting total while also chasing down a triathlon PR. You’re not just doing both—you’re trying to be elite at both.
Concurrent Training: Your primary sport takes priority, and you supplement with another form of training to improve your performance or reduce injury risk. A runner who lifts a few times a week to get stronger is not a hybrid athlete—they’re using strength to support their running.
Multi-Sport Athlete: You regularly train or compete in two or more distinct sports, either in different seasons or concurrently, but you’re not necessarily aiming to be top-tier in all of them at once. Maybe you run ultras and ski tour, but lifting isn’t part of your program—or maybe it is. There’s more flexibility here.
The bottom line? They’re just labels. Don’t get hung up on them—just train.
You Can’t Fake the Time Commitment
Trying to train for multiple sports at once means more time, more planning, and more stress management. Influencers who make it look easy? They’re often training as their full-time job.
If you’ve got a 9-to-5, family responsibilities, or other obligations (aka a normal life), you’ll need to be smart with your schedule. Most people can’t just slap two templated programs on top of each other and expect to thrive. You’ve got to periodize, prioritize, and stay consistent long-term.
Adaptation takes time. Like, months or years. Expect to feel like a beginner again in whatever you’re weaker at, and don’t be surprised if progress feels slow. Show up anyway.
Structure, Prioritization, and the Long Game
Whether you’ve got two hours a day or two sessions a day, how you structure training matters. Start by asking:
What’s my primary goal right now?
Which session needs to be highest quality today?
Typically, train the most important session when you’re freshest. That might mean running in the morning and lifting later—or vice versa—depending on what you’re building toward.
But don’t let perfection derail progress. Weather, work schedules, life logistics—they’re real. Maybe you do your CrossFit class before a run and the run feels tough. That’s okay. Just be strategic about which sessions need to be dialed and which can take a backseat.
Recovery Isn’t Optional
You are the sum of all your stressors: training, work, relationships, life. If you’re adding training stress from multiple sports, you must also prioritize recovery—especially sleep and food. Those are the heavy-hitters. Saunas, massage guns, cold plunges? Nice-to-haves. If you’ve only got time for one thing, eat and sleep.
Red flags you might be overdoing it:
Constant soreness
Mood swings, anxiety, or low motivation
Inability to sleep or waking up in the middle of the night
Decreasing performance despite consistent training
Fueling for Two-A-Days
Training twice a day means fueling like it’s your job. Because it is. A minimum of five hours between sessions is ideal—but if that’s not doable, you’ll need to be even more dialed in. That includes:
Immediate post-session carbs and protein
Planned meals/snacks between sessions
Intra-workout fueling, especially if you struggle to eat enough between efforts
This isn’t general nutrition—it’s performance nutrition. Hunger cues aren’t reliable when you’re constantly training. You’ll need to eat even when you’re not hungry.
And yes, this includes fiber and micronutrients. Performance fuel might be low-volume, fast-digesting carbs around workouts, but don’t forget your fruits, veggies, and minerals during the rest of the day. Deep-fried chicken is not the only food group, even if it slaps.
Can I Train for Two Sports and Lose Weight?
Technically? Yes.
Smart? Not always.
If your goal is to perform at your best, being in a calorie deficit (intentional or accidental) makes it harder to recover, adapt, and hit PRs. Trying to lose fat while peak training for an ultra or weightlifting comp is basically setting yourself up to underperform—or worse, get injured.
There are better windows to cut weight—like off-season or in lower-intensity training phases. Periodize your nutrition the same way you periodize your training.
Final Thoughts: The Real Flex is Longevity
Training for multiple sports isn’t about crushing yourself every day. It’s about consistency over time. It’s about showing up smart, fueling adequately, recovering intentionally, and holding the long view.
You don’t have to be the best at everything all the time. But you do have to show up, pay attention, and stay honest with what your body is telling you.
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And if you want guidance on how to actually build this stuff into your life—nutrition, training, mindset, or all of the above—take our coach pairing quiz to get matched with a coach.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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