I run ultras. I usually run 45 mins - 1 hour 4 times a week. Every now and then I'll do an intense, longer run.
I want to build muscle. How to balance both things? Should I run before or after working out? I don't mean right before or right after, since I do trail running and run outside, so Its running in morning and working out at night or vice versa.
Sticky has nothing on this btw.
After
If you're going to do them both on the same day then put as much time as possible between the two. Example: Go for a run when you wake up, lift weights in the evening after work.
If you simply must do them at the same time then do weights first.
You definitely want to lift first. The idea is to ensure there is enough glycogen available in your muscles to complete the lifts effectively. Running first will use that up and your lifts will suffer
Even if I put several hours between running and lifting?
do as second post user said and just split them up. if i go for a short run, like a mile, ill do it as part of my workout...ending conditioning with the run. if i wanna do 3-4miles ill do them in the morning then my lifts at night.
also imagine being 90% of this board and not running lmfao what a bunch of faggots
>Running to your workouts
Workout before
neither
How do you handle Ultras only doing 45min to an hour each day?
You on that David Goggins mental warrior mode on race day?
Not him but its not uncommon for ultra runners to stagger between walking and running. Running the whole thing usually means youre going at snails pace, whereas if you stagger it you can average a faster mph when running and recover, rehydrate and get snacks on while walking.
Just make sure your recovery is on point. Hydrate, nutrients, carbs, etc. I would experiment with it i.e. lift fresh and lift post run and compare the results to see how much if any your lifts suffer.
I lift for 2 hours in the morning and then go home to eat. Then I go out around noon for a run, come home and eat again. In the evening I go lift another 1.5 hours before dinner.
Sunday is my rest day, so on Saturday I swap the evening workout to noon and do a long run (lmao 8 miles) before dinner.
I imagine you have to put in a lot more mileage as an ultra runner, though. Not sure how this would feel for you.
Are you NEET my nigga?
this isn't sustainable wtf are you thinking you need to get a life fgt
Chill, anons. I'm in college. I scheduled my classes to let me do this.
I'm 27 (ex-military), just enjoying my GI Bill.
pic => you lifting in the gym
I am sorry but if you don't feel exhausted as fuck after a 2 hour workout, you are doing everything wrong. That's why I lift at night and then sleep like a baby.
I've researched a lot into this as I train strength often (2/3/4/5 for reps except ohp which is 2pl8 ofr 2) and my fiance is an ultra runner running manye 50ks and 50 milers and a couple 100 milers.
My theory is that for an ultra runner to build any sort of usable muscle, initially they will need to slow down on the amount they run and dedicate more training time to the weight room, after considerable gains are made, then you may resume running and attempting to maintain muscle. if you're training for ultras, then you shouldn't run on days you lift, as it will effect your performance and vice a versa, you shouldn't lift on days you run as it will effect your performance, rendering your efforts less efficient.
No, I'm not gonna chill on this, I don't care what your story is 3.5 hours in the gym 6 days a weak is fucking retarded, end of story.
nice digits friendo. so... are you healthy and progressing? lifting 21hrs/week seems insane
Can someone tell me about running as a heavy person?
I'm 6', 215 lbs, 17% BF (DEXA scan). I'd like to get into running, but it beats the shit out of my legs - and not in a good, muscle-soreness way.
I am cutting, but even if I cut down to 10% BF I'll still be ~200 lbs if I can retain my lean mass.
Should I look for thicker, cushioned soles? Or am I doomed to ellipticals?
Okay captain America lets chill on the 3.5 hour works outs before you break every joint in your body.
you should probably get you BMI into the normal range before you start doing a lot of mileage. Also be autistic about good form. Don't jew yourself with thick, cushy shoes. Do like the guy in OPs image and get some running sandals or minimalist shoes. cushy shoes will rob you of getting proper feedback from the ground and will mask form issues and can lead to injury. practice running short distance with perfect form and when you get tired and can't maintain it just stop.
Thanks, fren. I'm making my way toward 2/3/4/5. Jow Forums would call me a DYEL, but Jow Forums has dysmorphia. Current maxes are 195/290/390/450. I've been adding 5 lbs to my working sets each week (every-other-week for OHP) and have not exhausted my linear progression yet. I've been at it for ten weeks now, took this week off to check maxes and chill.
>BMI into the normal range
At 6' I'd need to drop to 180 lbs for that.
Not sure I want to make that much of a sacrifice in the weight room, desu. But I'll take the advice on minimalist shoes and see if I can get with one of the local cross-country guys about form.
Maybe I won't ever get high mileage under my belt, but I'd at least like to not hurt after short runs.
Im 5'11 190lbs and i run 3-5 miles 3 times a week at a 7:30-830 pace. Just gotta do it.
The minimalist shoe advice is fucking stupid. Do your own research before you fall for some meme.
I probably should have stated that differently I meant more towards the normal range, not necessarily under 25 or whatever. Obviously you don't want to throw away all your gains, but 6ft/215 is fairly yoked.
>millions of years of evolution to shape and engineer the human foot
>meme
ok retard, have fun buying $150 running shoes every 3 months because that's what corporate marketing tells you to do. There isn't one spec of scientific evidence showing modern shoes prevent running injuries