Sure, here is a rewritten version of your text:

Combining running and weight training can be an effective way to lose fat and build muscle. Here are some tips on how to do it right:

Schedule your workouts strategically. To avoid overtraining and give your body time to recover, plan to do your weight training and running workouts on different days, or at least several hours apart.

Focus on compound exercises. When weight training, focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses. These exercises are more efficient for building strength and muscle mass.

Use higher reps and lighter weights. When lifting weights, use a weight that you can lift for 12-15 reps per set. This will help to build endurance and burn more calories without putting as much stress on the muscles.

Incorporate HIIT training. High-intensity interval training (HIIT) can be an effective way to combine running and weight training for fat loss. Try incorporating short bursts of high-intensity running or plyometric exercises into your weight training sessions.

Don’t neglect your nutrition. To support fat loss and minimize muscle loss, it’s important to fuel your body with a healthy, balanced diet that includes plenty of protein and complex carbohydrates.

Don’t forget to rest and recover. Make sure to include rest days in your workout schedule to allow your body time to recover and rebuild muscle tissue.

Remember, everyone’s body is different, so it’s important to listen to your body and adjust your exercise routine as needed to achieve your goals. Consulting with a certified personal trainer or registered dietitian can also be helpful in creating a personalized workout and nutrition plan.

Here are some additional tips for combining running and weight training:

• Start slowly and gradually increase the intensity and duration of your workouts.

• Listen to your body and don’t push yourself too hard.

• Stay hydrated and eat a healthy diet.

• Get enough sleep.

By following these tips, you can safely and effectively combine running and weight training to reach your fitness goals.