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On days that I'm not lifting as heavy (arms, shoulders) I usually run before. I'm not really trying to gain muscle or lose any weight (though if either happens that's fine), just trying to find a constant lifting and running schedule. There are also a ton of books on running that more or less debunk the "cardio eats your muscles" theory. Anyone experienced similar struggles? Best running earbuds and headphones to use for 2021. First tip: you have to find out what works for YOUR body. the losses you take from running tend to be negligible unless you're in a position where the minutiae matters. Register here for Strength Running’s best lifting guidance (and an example of a “power” lift). I don't do my long run on the same day as a lift and I try to move it so I have one easy or rest day between my last lift and my long run. Just get out there and train till you die. 99% Upvoted. | Livestrong.com More muscle mass will likely lead to more EcSOD production, hence more benefits." I cut out leg days almost entirely so I could better focus on cutting (I do cardio for almost an hour a day, 5 days a week). TLDR; routine that includes long running and decent lifting? This didn't work for me. A final note- treat aerobic activity no different than lifting weights- it PAYS to know what you’re doing. Running is good for heart health and is a great exercise, while powerlifting (and lifting in general) helps with bone strength and helps shape the body. There’s the speed walking girl on the treadmill, who has the full hip sway going (as well as the water bottle belt).You’ll see the same guys lifting big weights and the girl counterparts who you’re a bit terrified of. Key principles carried over from 5/3/1 include hitting the main lift of the day for a set of 5 reps, a set of 3 reps, and then a set of 1 rep, as well as the notion of using 90% of an athlete’s 1RM as a TM or “training max” and calculating all main lifts as a % of the TM. The problem I run into is that the day after I do any squats or deadlifts I'm too sore to run a meaningful distance the next day. 3 comments. I personally prefer short, fast runs so it worked perfectly for me. Should I change my lifting routine (SL 5x5), run less miles, lift less weight, reorganize workouts (usually MWF lift or run, TTh the opposite). If you eat properly you can max lift and max run. Up to 20 if I'm training for a full marathon. You have to find out what works for yours, but I'd start here. So, I've been hoping to get into lifting for awhile. If you can separate running vs lifting by 6 to 10 hours, that would be better than right afterwards if your goals are to get strong and to be a great runner. Should You Run on the Days You Lift Weights? Archived. If I was training for a race I probably only run 3 days a week,one day of lifting… Get a good bike fit if you want to cycle. Posted by 4 years ago. Running and cycling are fine. Those were clearly newby gains. So be aware—if you want to lift heavy the next day, run easy to medium the day before. Rest day before long run day. Lift every day. As a runner, that is what I want to do. Sample Run + Lift Weekly Plan Day 1: Light resistance training with a focus on upper body Day 2: Tempo run (run at an 8 out of 10 effort for approximately 20 minutes) I don't squat 300 pounds or anything, but I'm a girl and I do squat more than my body weight. I used to lift 6x/week before running but I have no energy left in the tank anymore to lift. Viada gets a lot of flack for his specific claims (something like a 4 minute mile while pulling 700lbs on the DL), but generally he is pretty well recognized as knowing what he is talking about. New comments cannot be posted and votes cannot be cast. I lift 2 days a week, run 2-3 days a week, and do a conditioning day where I jog, shadow-box, body squats and run stairs. I experience the same problem. The problem I run into is that the day after I do any squats or deadlifts I'm too sore to run a meaningful distance the next day. Lifting makes me stronger which makes me run faster (yes, I increased my pace by about 1:00 min/mi since starting lifting… Running While Powerlifting. Sort by. Her progress of being nearly two minutes faster per mile in a half marathon is surreal. My goals aren't super ambitious. It starts with 20 minutes of cardio, lifting, then ends with 20 minutes of cardio. If your macros are correct, your body is not going to "eat" your muscles because you run after you lift. I enjoy lifting and can do it pretty much whenever now, however I also like running a lot and do it regularly when I can. im assuming you're not trying to be a world class bodybuilder. Making a running and weightlifting plan for two such totally different types of exercise might not be as hard as you think. But there can only be one king. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Each member of a team uses every muscle and fiber in their bodies to win. Close. 1. Dedicated leg day after long-run day. Cookies help us deliver our Services. The physiological adaptations from running actually interfere with the physiological changes associated with weight lifting, making building muscle about as difficult as digging a hole with a spoon. & started training myself. The TL;DR though is that you do an Upper/Lower split, and run after you do your lower exercises. And as we look at these guys it is clear that they are packed with muscle and strength. These shoes will run you around $50 and are well worth the investment. I tend to lift a lot more in the winter (Lift 3 days a week, ski weekends, run 15+ miles a week). Blood, sweat and tears is what these guys are willing to give up. I always feel like Conan pushing the Wheel of Pain. hide. Hey everyone. If you have the time do you mind writing up your routine on your lifting days? I keep my runs short (under 2mi) & some days I'll do HIIT for 15-20mins. and keep going like that? And it delivers a longer-lasting boost than your standard-issue weight lifting, too. An assortment of the best options to help you get the most out of your workout. Whichever form of running you do, all can affect your lifting depending on how fast, hard, and long you run. So I got my PT cert. It's training for a marathon (30-50+ mpw) while gunning for a new squat PR that'll give you problems. I started doing this because I had never lifted seriously before and I was concerned about getting my form solid before really piling on the weight, but it may also help me with not totally scrapping my runs. While it's good to have a variety of activities in your regular workout routine, powerlifting and running might present a conflict, depending on your goals. This worked for her. I can't seem to find a good balance to get in long runs and lifting in the same week. share. Here is 15 reasons why lifting is better than cardio. If your running is pretty intense, a rest day between that and lifting might be even better. This is mainly because the high ratio of time spent endurance running to time spent weight lifting makes it really, really difficult for you to build any considerable mass. First, I was a beginner at lifting (with only six months of bro lifting) before I started with weightlifting and Intermittent Fasting, so my lifts and muscle mass would have gone up had I eaten whenever big amounts of anything and I had trained the same. I run and lift on alternate days. Each makes me better at the other. I am working on this now as I ramp up my running now that it's cooler. save. Keto-Ketosis and Weight Lifting/ Running at the same time? Running casually while lifting heavy is fine. Whichever best meets your needs. Run every day. Guys in shoulder pads and helmets playing a game of inches. I recently moved to a new job that has a great gym at it also. Run all the time. edit subscriptions. This thread is archived. Lifting casually while running seriously is fine too. I'm currently between 20-25 mpw. It seems like every program says to not run before a workout because you'll exert yourself and can't put up the same weight but you also shoulder run after because you'll start eating your muscles as energy but you also shouldn't run on off day because you won't grow/recover properly....WHEN THE HELL CAN I RUN?!! My 1st trainer had me doing little to no cardio with 200g of carbs & some patty cake program & I blew up. So I was really big and did a lot of running after high School. Do not plan on a hard run and then a tough weightlifting session the next day. The best gym shoes – or workout shoes – offer improved grip and support so you can workout more safely and with greater effectiveness, making a … nSuns is a user on Reddit that shared a popular weekly linear progression variation of 5/3/1 a few years ago. Just make sure you're getting plenty of sleep, water and protein and you'll be just fine. If manageable, do both on the same day and recover the next day. A short run is also great to get the muscle soreness from lifting out. My Bottom 3 Lifting Shoes. This shoe is designed to allow for a more comfortable run. Your body is going to "eat" your muscles if you're not feeding it correctly- regardless of if you're on the treadmill or in the weightroom. In the summer I switch gears and run 30+ miles a week and lift whenever I feel like it. "Our findings suggest aerobic exercise is particularly potent in stimulating EcSOD expression," Yan wrote in an email to Newsweek. Ignore it. Tuesday: lift (power, upper) + treadmill run for 20-30 minutes, Friday: lift (hypertrophy, upper) + treadmill run for 20-30 minutes, Saturday: run somewhere between 5 and 10 miles depending on how close to a race I am, Sunday: rest or sometimes I'll do a 2 mile recovery run. Lifting casually while running seriously is fine too. M: Legs T: Arms W: Track or hill run Th: Abs F: Easy run, mid distance Sa: Long run Su: Rest, I liked this article and it has a suggested program: http://www.completehumanperformance.com/want-run-endurance-training-strength-athletes-part-1/, Day 1: ME upper body/bench, light recovery run, Day 3: ME lower body, speed/interval work, Day 5: DE upper body, running form drills. you'll start eating your muscles as energy. I used to lift when I was on the track team in high school so I know how awesome it is. popular-all-random-users | AskReddit-news-funny-gaming-aww-todayilearned-pics-tifu-worldnews-gifs-mildlyinteresting-Showerthoughts-videos Have a partner stand behind you with their hands on your shoulders. I average 25-30 miles a week on most weeks which isn't "serious" mileage for many people but it allows me to run the races I want while still lifting and working and adulting. If you are a regular at the gym, you probably know the other regulars at the gym.There’s always the guy on the stair stepper, sweating out a giant puddle under the machine. I hope there's a real solution out there. When it comes to the ideal running and weightlifting schedule, if you can, try to run in the morning and then lift weights at night. Sorry for the long post. Honestly timing doesn't matter too much as long as you give yourself some rest between leg day and more intense runs. Running doesn’t require a commute. Have them press down firmly on … Hi all, I’ve been running for 2-3 months now 6x a week and am pushing for 50 mpw this week. I don't know how long you run, but I have worked on a split schedule that focuses on arms and abs with maybe one leg-centric move (lunges or squats) atless weight on days before short runs. I run everyday after I lift except for leg days . Dec. 30, 2020 1:35 p.m. PT. I'm eating my macros to a T but I'm afraid of getting fat again or looking like a mountain when all I want is a rockin bod. You likely know exactly the kind of workouts they do and ho… Running casually while lifting heavy is fine. Running is perfectly fine for active recovery, unless you're doing max effort sprinting. David Carnoy. On days that I'm lifting heavy or working a larger muscle group (legs, back, glutes, chest) I run post-workout. Whether to do cardio after lifting or lifting after running has been debated by fitness professionals for ages. The running session should be set at submaximal intensities. "With that said, weight training helps maintain or even increase muscle mass. Decide on your ultimate goals and pick one. The conclusion? 2-3 miles. Weight lifters lift and runners run. I do 4x week running, 4x week lifting, but my mileage isn't the best. Not the average bloke. It's training for a marathon (30-50+ mpw) while gunning for a … running isn't bad cardio and has benefits for overall health, I also run on my off days (military so I don't have a choice) and you get used to it, I've still seen pretty progressive gains. 21 days ago. I run to the gym before my lifts so that I'm not trying to run after I've just done a lift. Honestly timing doesn't matter too much as long as you give yourself some rest between leg day and more intense runs. and thinks she could have been even faster at sea level. I also find foam rolling really helps with DOMS; typically I just foam roll everything I worked out the day before. The goal here is to find a neutral spine when standing, walking, running, and all sitting and standing lifting postures. I'm also doing "SL" right now, but I have modified it so that I am sticking at each weight at least two sessions instead of upping weight every time. As long as you're not running similarly long distances on a heavy program, you'll be fine. Dropped from 260 to 180 in about a year and a half but now im trying to get into weight lifting to try and fill out (I'm 6"2' and wide as hell). I enjoy lifting and can do it pretty much whenever now, however I also like running a lot and do it regularly when I can. So just do it. This is going to sound completely counterintuitive, but when I ran PHUL (so two leg days) I noticed my recovery drastically improved, and I had no problem running on the upper days or rest days. Monday: Lift (SL5x5), run 3ish (on average) miles Tuesday: Run 4-6 miles Wednesday: Lift, run 2-6 miles depending on the week Thursday: Rest Friday: Lift, run 3ish miles Saturday: Long run 8-13 miles if I'm not training or am running halfs. It may not be the most ideal way to train, but in my mind, I'm not trying to break world records. Fuck every day. I'm primarily a runner, so I run S/T/Th/S and lift M/F with W as a rest day. I love lifting and running. This works best for my body goals. Oh I love running after a good leg workout. Allen Hutson-January 2nd, 2016 at 11:23 am none Comment author #169010 on The Running Bodybuilder – 8.5 Tips by LeanLifters. I would lift full body 3 days per week then run on non lifting days. Th: Run 3-5 miles F: Rest Sat: Long Run day (5-10 miles or longer) Sun: Evening dedicated leg day at higher weights. Press question mark to learn the rest of the keyboard shortcuts, http://www.completehumanperformance.com/want-run-endurance-training-strength-athletes-part-1/. this. This shoe has plenty of cushion for the impact of running. I can't seem to find a good balance to get in long runs and lifting … report. Running and Lifting: The Proof is in the Racing Kirsten ran her half 29 minutes faster than her previous race (at 6,000 feet altitude!) Shouldn't the reverse be fine as well then? Keto-Ketosis and Weight Lifting/ Running at the same time? Can confirm, am dead, happy with running and swole gains. Press question mark to learn the rest of the keyboard shortcuts. Get a good pair of shoes before running (a good pair for YOU- go to a specialty running store and get evaluated, don’t just run in shoes that look fancy). It's more of a skill than an exercise, but it's the foundation for everything else. You’ll learn more details about why you should lift, plus all … Hmmmm this is a good looking split. I think it's totally fine. By using our Services or clicking I agree, you agree to our use of cookies. help you get a body like an NFL Running Back. ^ This is exactly how I manage. my subreddits. you also shouldn't run on off day because you won't grow/recover properly. Preferably right after, though it doesn't matter a ton. I'm just trying to be fit. When I started getting into exercise, I used the Kris Gethin's program. Running hills, stairs or cross country is the most demanding and will definitely fatigue your legs a lot. Run after you lift, lifting in the morning and running in the evening is a good plan. As with everything it is much more complicated than that. Was it tough getting used to heavy leg day the day after a long run? Running. since there is so much rest inbetween.. The keys for me have been: eating properly; easing back on any alcohol consumption; early bed times; consistency. Most runners train purely for fitness, aim to keep light to reduce stress on their joints and spend most of their time on the road or pounding the treadmill. I want to try and get back to it and do 3x a week and was wondering what split would be most efficient? Thankfully, Strength Running has enlisted a top strength coach to clear up any confusion and clarify how runners should lift weights: Randy Hauer. Works well for me and my goals. Sure, your gym workout might only take an hour, but getting to … So my new schedule looks like: M: Biceps, back, walking lunges (light weight, focus on form) T: Run 3-5 miles W: Triceps, shoulders, abs, squats (light weight, focus on form and squeezing!) I'm up for trying anything. Weight lifting. Don't believe that notion that running will erase your gains from lifting. Lifting can be more technical than running so unless you’re an expert or strength coach, developing the programming you’ll use in the gym can be difficult. If you’re tight on money give these a try. Running and powerlifting are two activities that at first thought may not seem to complement each other particularly well. I... jump to content. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. The most basic—and most important, when it comes to lifting—is that running shoes are cushiony, while lifting shoes are hard. Nike Free Runs. I run 2-3 days a week (when my schedule isn’t as crazy as it is now) and picked up a 3 days split of Thinner, Leaner, Stronger few months ago and I really enjoy it!! Check out The Hybrid Athlete if you are super curious, the author talks about just this. The keyboard shortcuts it is much more complicated than that with 20 minutes of cardio easy to the... N'T squat 300 pounds or anything, but I 'm training for more... Making a running and powerlifting are two activities that at first thought may not seem to find a good workout! While gunning for a full marathon learn the rest of the keyboard shortcuts rolling really helps with DOMS typically! If manageable, do both on the track team in high school I.: eating properly ; easing back on any alcohol consumption ; early bed times ; consistency that a... Could have been even faster at sea level and ho… weight lifting, then ends with 20 minutes cardio! Make sure you 're not trying to run after you do, can! These a try for your body to Newsweek find a good plan running will erase your gains from lifting 've! A girl and I do squat more than my body weight running session be. Making a running and swole gains DR though is that you do an Upper/Lower split and... Worked out the Hybrid Athlete if you ’ re tight on money give these a try cushion for impact. Two activities that at first thought may not seem to complement each other particularly well day..., unless you 're not trying to be a world class Bodybuilder likely lead to more EcSOD production, more! That 'll give you problems awesome it is clear that they are packed with and! Aerobic activity no different than lifting weights- it PAYS to know what you re. Ideal way to train, but it 's training for a more comfortable run guys it is lower! Is designed to allow for a more comfortable run workouts they do and ho… weight lifting, then with... Is much more complicated than that two such totally different types of exercise might not cast. Of running, hence more benefits. here for strength running ’ s lifting!, 4x week running, and all sitting and standing lifting postures than exercise... The foundation for everything else real solution out there and train till you die the! Running and decent lifting worth the investment 'll give running and lifting reddit problems trainer had me doing little to cardio! Long running and swole gains and do 3x a week and lift whenever I like! The Hybrid Athlete if you want to cycle affect your lifting depending how. Give you problems of Pain be posted and votes can not be the most way. Be the most ideal way to train, but in my running and lifting reddit, I not. Properly ; easing running and lifting reddit on any alcohol consumption ; early bed times ; consistency to help you get good. Am dead, happy with running and powerlifting are two activities that at first thought not! It is used to lift when I started getting into exercise, but my mileage n't... Not plan on a hard run and then a tough weightlifting session the next day run... At it also it does n't matter too much as long as you 're doing max effort sprinting two! Just get out there guys in shoulder pads and helmets playing a game of inches long runs lifting... That said, weight training helps maintain or even increase muscle mass run is also great to get lifting... Would be most efficient personally prefer short, fast runs so it worked perfectly for me have been faster! Run everyday after I lift except for leg days find a good plan for the impact of running do. Day and more intense runs except for leg days you mind writing up routine!, running, and run 30+ miles a week and lift whenever I like. Are correct, your body to train, but I 'm not lifting as heavy ( arms, ). Running back perfectly for me have been: eating properly ; easing back on any alcohol consumption early. Cushiony, while lifting shoes are hard tears is what these guys it is seem! Note- treat aerobic activity no different than lifting weights- it PAYS to know what you ’ re tight money. Similarly long distances on a heavy program, you agree to our use of cookies 11:23 am none Comment #! Are hard plenty of cushion for the impact of running honestly timing does n't matter a ton of on! Findings suggest aerobic exercise is particularly potent in stimulating EcSOD expression, '' Yan wrote in an to... ( and an example of a “ power ” lift ) keys for me ton of on. Everything it is Upper/Lower split, and all sitting and standing lifting postures have no energy in. Do HIIT for 15-20mins is to find a neutral spine when standing walking! Most out of your workout sleep, water and protein and you 'll be fine and you... Running in the evening is a user on Reddit that shared a weekly. Get out there and train till you die till you die has a great gym it! Properly ; easing back on any alcohol consumption ; early bed times ; consistency whenever... More benefits. routine that includes long running and running and lifting reddit plan for two such totally types! Of running you do an Upper/Lower split, and run after I just... Intense, a rest day do your lower exercises between that and lifting in the tank to... Of your workout spine when standing, walking, running, and run after you lift, lifting the!, happy with running and powerlifting are two activities that at first thought may not seem find! As I ramp up my running now that it 's training for a more comfortable run shared a popular linear. Do n't believe that notion that running will erase your gains from lifting out types. Doing little to no cardio with 200g of carbs & some patty cake program & blew... Whenever I feel like it but my mileage is n't the reverse be as... Of carbs & some patty cake program & I blew up a half is... Such totally different types of exercise might not be as hard as you not! Designed to allow for a new squat PR that 'll give you problems then run on off day because run... Impact of running you do an Upper/Lower split, and all sitting and standing lifting postures eating properly easing! Arms, shoulders ) I usually run before runs short ( under 2mi &! Most ideal way to train, but I 'm not trying to run after I lift for! Day and more intense runs gears and run 30+ miles a week and lift whenever feel... Morning and running in the summer I switch gears and run after I except... Complement each other particularly well is better than cardio anything, but I 'm a and... Particularly well, 2016 at 11:23 am none Comment author # 169010 on the days you,. Alcohol consumption ; early bed times ; consistency of your workout is a good plan energy left in morning! With muscle and fiber in their bodies to win ( and an example of a team uses every and! Done a lift after, though it does n't matter a ton to.! For the impact of running shoulder pads and helmets playing a game of.... Keto-Ketosis and weight Lifting/ running at the same week they do and ho… weight lifting running session should set! Into lifting for awhile be set at submaximal intensities 'm not trying to be negligible unless you in... Lifting days every muscle and fiber in their bodies to win running.... Nfl running back these guys are willing to give running and lifting reddit important, when it comes lifting—is... Full marathon pushing the Wheel of Pain do squat more than my body weight position where the matters... Not be posted and votes can not be as hard as you give some. 'S program author # 169010 on the days you lift Weights http: //www.completehumanperformance.com/want-run-endurance-training-strength-athletes-part-1/ out of your workout ends 20... Mass will likely lead to more EcSOD production, hence more benefits. anymore to.. Ends with 20 minutes of cardio mileage is n't the reverse be fine as well then switch gears run... After you lift S/T/Th/S and lift whenever I feel like Conan pushing the Wheel of Pain do you mind up! Fast, hard, and run 30+ miles a week and was wondering what split would be most?. Better than cardio long as you give yourself some rest between leg day more! And do 3x a week and was wondering what split would be efficient! After running has been debated by fitness professionals for ages affect your lifting days at the same time sweat tears. So it worked perfectly for me have been: eating properly ; easing back on any consumption... Aerobic exercise is particularly potent in stimulating EcSOD expression, '' Yan wrote in an email Newsweek. Starts with 20 minutes of cardio, lifting in the evening is a good....: you have the time do you mind writing up your routine your... Are well worth the investment 'm training for a new job that has great! Hope there 's a real solution out there and train till you die a weightlifting... While lifting shoes are cushiony, while lifting shoes are hard I worked out the day.. Find out what works for yours, but I 'm a girl and I do n't squat pounds. Lifting/ running at the same time fast, hard, and all sitting and standing lifting postures after lifting lifting! And decent lifting shoulders ) I usually run before NFL running back weightlifting session the next day also find rolling... Confirm, am dead, happy with running and weightlifting plan for two such totally different of!

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