Running Question

Posted January 7th, 2008 by fmaxs

Hello MFT:

I know all too well the benefits of doing cardio AFTER lifting or on non lifting days. But assuming my goal right now is to improve my running ad develop more functional and explosive stength, is there a downside to running FIRST.

Years ago my build was more lean and cut and that is exactly how I trained, it ws not until I got into body bulding aspirations that I changed that. However I really have re-examined my goals and a more athletic build with strong athletic performance is my goal.

So the question here is it OK to run before lifting? If I train 3-4 days a week, what is a good split and volume for lifting so I do not toattlly deplete the muscle I have worked so hard for?

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Running before strength training

On January 8th, 2008 Brian Zehetner says:

Hey Bro,

I really don't have a problem with you running before a strength training workout, but the assumption would be that you're only going to do "maintenance" work in the weight room afterward. If you're still going to do a split routine at a relatively high intensity, you might find that the run will sap your energy...
The same would be true if you're trying to get in a tough, intense run after doing even a modest leg workout...this can be pretty difficult.

Regarding the growth hormone issue, it is released in response to intense exercise, so it wouldn't be that big of an issue if you're doing the maintenance work described above. Plus, growth hormone will still exert its effects at other times...obviously during sleep, when blood sugar is lower etc. Remember, you can maintain strength gains with about 2 modest circuit-type strength training sessions per week...

Brian Zehetner MS,RD,CSSD,CSCS

Thanks Brian!

On January 8th, 2008 fmaxs says:

LEAN INTO IT!

i agree entirely with jamo

On January 8th, 2008 will_i_am says:

there is one thing however, that i would also say...
IF your goal for running period is to increase your explosive power and your running "strength", etc... then i wouldnt really even run after your workout ***For that purpose...
RUnning after your wokrout will definitely help burn fat and is great for your heart...
but runningafter your wokrout with the intent to strengthen and become a better runner... i just dont think its gonna happen after a weight training workout.. you just simply wont have the nergy and muscle strength to put into a hard "RUNNING" workout..

so if you make your "runners" workouts on the off days like jamo suggest,... thats perfect.. make sure to get plenty of rest... because a "RUNNERS" workout is still intense and hard work on the muscles, and in order to grow, xD as always,... ;) you need great nutrition and rest... cause you're gains are made in the kitchen and bedroom, not the gym/asphault..

a.k.a. Ry_i_am

As always

On January 8th, 2008 fmaxs says:

the knowledge is awesome!

If I was you ..

On January 7th, 2008 Jamo Nezzar says:

..I will run after the lifting ,or on your day offs. Never run before your lift ..you need the GH release as much as possible on the first half hour . After that it will decrease . Run after your workout . I actually love running , it just I still haven't recovered from my heel injury , otherwise I'll be back on it . But definitely Running is one of the best way to get that athletic performance . I would recommend to take in a shake of protein BCAA and Glutamine with a little maltodextrin before the run , that way you still preserve that muscle tissue you worked hard for .

Jamo: Its more benificial to

On January 8th, 2008 Mellow says:

Jamo:

Its more benificial to perform running or other cardio exersises after weight training as opposed to before?

I know exactly why you ask

On January 8th, 2008 fmaxs says:

You and I are both Marines, and as you know the Corps is all about running first, etc.... however Jamo is very correct, you deplete so much glycogen if you run first making your lifting not as effective. However when you lift first, assuming you did nit just do a heavy leg session you will still get good bang for buck on the run.

Will is also right in that if I am looking to develop as a runner per say, than do them on totally diff. days.

My goal here is to continue to get stronger and develop my athletic endurance, I am not overly concerned that I may sacrifice some mass, but also have no plans to run a marathon, 5-10ks wouldbe it.

So the end result is I am going for a schedule like this-

Sun PM- Chest/Abs- Run 4 Miles (moderate cadence pace)

Tue PM- Back/Biceps- Run 3 miles Intervals (speed)

Thu PM- Shoulders/Triceps-Run 3 Miles (hills)

Sat- Morning- LEGS