Running & Lifting

I want to increase my cardiovascular fitness as well as gain muscle mass.

How can I properly incorporate running (2-5 miles) with a weight lifting program?

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Don't run before a "heavy" day.
Do it before a light or medium day, and if you have to do it on the same day as L/M day do it 5 hours apart.

So ideally i should run on different days that I lift?

Can i run a few hours AFTER lifting?

just do it

and up your calories

very simple

maybe do a light day on leg day 1 mile or so


enjoy your gains, you're now in god mode

If you definitely don't want to interfere with weight training yes, but I'm talking intense Texas Method powershit stuff. Might not be necessary

Try it on the same day if you wish, and if you keep making progress you've got your answer

A few hours???
No the limit is about 20 miles a week before you get diminishing returns on your frame.
Jog a 5k every day of the week AFTER your workout but I wouldn't do any more.
t. Ex college runner who lifts.

>A few hours???
He means the difference in time after lifting until he starts running, not how long he plans on running for

run as many miles as you can one day a week

It’s optimal to run immediately after lifting. Just do normal run after your lift. You can have a protein shake or small amount of high protein food in between.

I do this and get great results in terms of fat loss and endurance.

DYEL tier lifts

Just eat more to compensate for the caloric loss, also don’t run before you lift. Separate running and lifting days are optimal but not always doable.

Don't run now if you want to be able to walk when you're older

Running 2-5 miles per day or week? Basically, running under 10 miles per week should not affect your muscles at all.

I run a 5K after my lifts and haven't seen any diminished effects on my lifting, that being said I'm only 4 months in.

you're better off swimming if there's a place to do it near you, better for your overall body and won't fuck up your joints

Why AFTER and not before your workout? That slight bit of cardio would get your metabolism cranked up and would be ideal before an intense lifting session. Running after a workout never made sense to me. You have increased blood flow and an already a potentiated catabolic state in the muscles you just worked out, so that 10% protein for energy from cardio would likely come right from the places you were just trying to build. If running before a workout, and you have protein in your bloodstream, you should have no catabolic muscle loads from energy output from cardio. (So few calories are used lifting that any catabolic effects just from that are negligible)

this guy gets it.

Youre gonna want to eat an addition 200-300 calories to account for what you burned off running.

No. Running before will fatigue you and you won’t be able to lift heavy.

Try the following experiment. Pick a lift and crank out your work set followed by 10x10 at half weight. Then do them in reverse order next time. See which one works

How to add swimming into my routine?

Does it make any sense to run in between different lifting exercises? I really enjoy lifting heavy for a few sets, then running one mile on the treadmill, and repeating this process four or five times during my gym time

Incorporate cardio a day before legday or a day after is what i do, If i have muscle soreness then the cardio will solve it because of the increase of heartrate. Anyone thinking cardio is bad for your gains should go to scooby1961 youtube channel to see how cardio can actually improve your muscle gains.

I run 2 miles every day before work and then lift after work

I read a paper a while back about cardio on off days diminishing strength gains but not if done right after. Anyone remember reading that or science about this one way or the other?

I’m trying to do that myself at the moment. Just be make sure to start slow with the running, especially if you’re a bigger guy - I was 105kg and I picked up a knee injury from trying to run three times a week with tempo runs and intervals.

I’m not experienced with running programming, so take this with a pinch of salt, but when I started running again, I went out twice a week: one super slow run/walk (8k in 60 minutes) and one more moderate pace for 30 mins - though still very slow. My aim is to run a 10k in well under 50 minutes by September.

Maybe read some of Alex Viada’s stuff on how to do conditioning as a bodybuilder or strength athlete.

Lift mwf

Run 20-30 minutes Tuesday/thursday

If you insist on running on your lifting days, do it after lifting.

Lets say you work out MWF I would run on tues,thurs. 2-3 miles per day. If you lose weight eat more. If you see more fatigue during your workouts I would adjust how much you run and on what days. I'll do 3 miles once a week, lifting 3 days and taking 2 consecutive days off. I find it helps with recovery but I keep my heart rate around 125, any more than this for too long will likely result in reduced recover from workout to workout.

a lot of contradictory advice in this thread

i just want to run ;_;

Are you lifting heavy? Like 1.5-2 x bodyweight?

Stop being fat

OP here...

So... if I have to run on a gym day, BEFORE or AFTER?

If you're novice either, if you're intermediate after

Eat more

God that picture looks ridiculous

Not OP but it fit here, so:

HIIT and lifting on alternating days or HIIT after lifting? HIIT how often per week if I lift every other day (full body on a HST-program), 2 or 3 times? Also LISS cardio okay on rest day?

>running in 2019
have fun when your dick explodes lmfao

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I explode my dick several times a week.

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Bullshit .40+ plus old fag here been running my whole life...no problem with knees .this is fatty propaganda.

i do jump rope emom after every work out
i'm aiming for 1000 skips in ten minutes

Just get jump rope

Anons is it possible to run 42-45+ miles a week and still maintain size/strength? I want to get into running more but still enjoy lifting heavy.

Hi,
I run 2 times around 15 kilometers and lift 4 times for 3 years
I'm 182 and 72 kilos
you won't get really big by doing that but you can achieve a crazy ass et healthy body

With

post body

Nah you're gonna be light, unless you can forcefeed yourself every single day.