Comments on How to combine running and fitness training? »
April 8, 2009
carpediemmaster @ 7:40 pm
I think it really doesn’t matter…
I do my fitness in the morning and my running at night..
just depends on where you have your time carved out.
Besides, cals in and cals out, are independant of a certain ~order~
now cardio is a key point to achieve physical fitness but you do not want to run 1st its wears the body down a is harder to train a muscle when fatigued i prefer turning that around and lifting 1st
I have been running for 8 years now and would recommend the following:
I would strengthen the core: calves, quads, hams, back and abdominal (the “six pack” muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!
depends on your goals. running keeps you lean and is great for conditioning. Weight training burns more calories and will help keep your upper body fit.
I like to do what I like to do, which keeps me active in the gym and running. My workout is similar to yours with the “possible” exception that I am always trying to mix it up and keep my body guessing how it will be tested on both cardio and weight training.
First what is your goal; if it is overall fitness a combination of Running and lifting works well. I recommend the cardio before you lift; this warms the muscles up and gets blood pumping. However training at threshold before your lift really does not make sense, you should be looking at a good steady run for 20 – 30 minutes before lifting.
Then I would consider spending 10 – 15 minutes stretching then do your weight lifting. Flexibility will help not only with your running but with lifting as well. If you are running shorter distances faster like weight lifting you are using your fast twitch muscles. This is good for sprinting, or mid distance runs. But if you want to get up to that 5 – 10K range. You will want to slow it down.
As for 3 days a week, while it is better then nothing but the recommendation is 150 minutes of cardio a week. Which works out to 30 minutes 5 days a week. This will give you a good cardio boost. Maybe you should consider a 5 day a week training schedule where days when you lift you run a more intense tempo run for 20 – 30 minutes. Then on the off days try a steady run at a slower pace for 30 – 40 minutes. Maybe toss in a longer slow run at 50 – 60 minutes.
Comments on How to combine running and fitness training? »
I think it really doesn’t matter…
I do my fitness in the morning and my running at night..
just depends on where you have your time carved out.
Besides, cals in and cals out, are independant of a certain ~order~
now cardio is a key point to achieve physical fitness but you do not want to run 1st its wears the body down a is harder to train a muscle when fatigued i prefer turning that around and lifting 1st
I have been running for 8 years now and would recommend the following:
I would strengthen the core: calves, quads, hams, back and abdominal (the “six pack” muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!
depends on your goals. running keeps you lean and is great for conditioning. Weight training burns more calories and will help keep your upper body fit.
I like to do what I like to do, which keeps me active in the gym and running. My workout is similar to yours with the “possible” exception that I am always trying to mix it up and keep my body guessing how it will be tested on both cardio and weight training.
It depends on what your goal is.
If you want to gain or build muscle then go to the gym.
If you want to keep your weight down and build endurance, then run.
First what is your goal; if it is overall fitness a combination of Running and lifting works well. I recommend the cardio before you lift; this warms the muscles up and gets blood pumping. However training at threshold before your lift really does not make sense, you should be looking at a good steady run for 20 – 30 minutes before lifting.
Then I would consider spending 10 – 15 minutes stretching then do your weight lifting. Flexibility will help not only with your running but with lifting as well. If you are running shorter distances faster like weight lifting you are using your fast twitch muscles. This is good for sprinting, or mid distance runs. But if you want to get up to that 5 – 10K range. You will want to slow it down.
As for 3 days a week, while it is better then nothing but the recommendation is 150 minutes of cardio a week. Which works out to 30 minutes 5 days a week. This will give you a good cardio boost. Maybe you should consider a 5 day a week training schedule where days when you lift you run a more intense tempo run for 20 – 30 minutes. Then on the off days try a steady run at a slower pace for 30 – 40 minutes. Maybe toss in a longer slow run at 50 – 60 minutes.
Harry