Serious Question... Combining Weights and Running/Cardio

Cocoa_Jean

OK.... So... I keep on getting sidelined by injuries which is incredibly frustrating.. (A trainer friend of mine tried to help one day, and I could not move my arms for two weeks) ... Suffice to say, I feel like I want to do my own thing on my own time and listen to my own body. I am so tired of combing through studies and different trains of thoughts and trying to decipher it... So many people DETEST running and go for the whole YOU ONLY NEED WEIGHTS... so I am bringing this question directly to the MFP Community (my apologies if it has been beaten to death)..

Is it REALLY so bad to include a lot of cardio while weightlifting?

I am 5"10 262 lbs... It is not like I am busting out of the gate running 5k miles or anything, but I picked a goal of a mile and a half and I everyday I listen to my body to make sure I am not pushing myself to injury, and if I feel good I do it. So far in my week and a half stint back in the gym, I managed to run 5 times (mile and a half, mix of fast walking and running at a 5.0 pace) and then do weights directly afterwards. Not a lot of weights, but I am ramping it up slowly.

Do you find that you get better results when you pick one or the other? Has running really ruined your muscle gains from your body munching on them for energy?

I am trying to decide if these studies and trains of thought are for people attempting to do serious long distance running versus 30 minutes of activity...


Help....

girlschmoopie

I typically alternate running & strength days. On the rarer occasion that I do combine them, I do strength first and plan an easier run after.

beemerphile1

I have always figured cardio is for general health and fitness. Weight lifting is for strength and appearance.

Strength is good but a healthy heart will carry you through a long life.

A mix of both is ideal.

stealthq

No, it isn't bad. You're not 'eating up muscle' unless you're running for hours. And even then, only if you don't fuel properly.

There are two caveats to doing both.

First, if you're trying to bulk (doesn't sound like it) and you have any trouble at all eating a surplus of food, this is not a great idea because if you're doing a lot of cardio you're burning more calories per minute and having to eat even more. In other words, you're probably spinning your wheels.

Second, it's a lot of extra stress on the body to be going for distance/speed personal bests and lifting personal bests at the same time. But, it can be done if you manage your expectations and don't overdo it.

SueInAz

No, it's not bad to do both but I think it also depends on how and why you are doing both. I'll also add that 1.5 miles of running is not "a lot of cardio". I run a minimum of 5K on my running days and I don't consider that to be a lot of cardio, either.

I run because I enjoy running and it does allow me to eat a little more. However, I run no longer than half marathons so it's not an issue of my muscles getting "munched" in any event. I lift because I know I need to maintain my muscle mass into my 50s and because it actually helps my running by keeping my core and stabilizing muscles strong. Like @girlschmoopie I run and lift on alternating days. I also don't do legs when my running is in full gear for race season because it impacts my runs and I hate starting a 6 mile run already feeling like I've run that far.

Becoming_A_Butterfly

I also alternate my cardio/running days and strength training days. I don't run and strength train on the same day because both, by themselves, are pretty tiring, and I don't want to skimp on whatever I do last.

spzjlb

There are a lot of very experienced and opinionated people on MPF, and when you ask for their opinions, that is exactly what you get! It's up to you to filter through and find what keeps you motivated and injury-free.

I am a very busy professional woman, nearly 51 yrs old. My lifestyle might be quite different than yours, but maybe my approach will be helpful. I do feel that you need to "mix things up" for overall fitness. If you are really serious about one particular activity, be it lifting, running or hockey - then, that will be your primary focus.

For me, I just want to control my weight, be strong and protect my joints/bones and feel good about my appearance. I do a short workout every single morning - at least 30 minutes, rarely longer than 45 min. But, the workouts are intense enough for me to break a huge, gross sweat. This week, my workouts were the following:
- Monday - 45 min outside run (holiday Monday, nice weather, so longer than usual)
- Tuesday - 20 min elliptical (30-20-10 second intervals) + 22 min circuit training with hand weights
- Wednesday - 20 min treadmill (intervals of 2 min easier and 1 min faster) + 12 min crossfit-style workout again with light weights
- Today was a gorgeous morning, so I did a 35 min run outside.
During the winter, I hike in winter through piles of snow (good for the butt) and try new workout videos/DVDs (ex. Jillian Michaels has short routines that are challenging).

My point is, just do SOMETHING that you enjoy and do often. If I had to plan on huge 90 min gym sessions, it would be hard for me to fit into my schedule and I find that killing myself is demotivating. I've always exercised, but I've learned that frequent, short workouts are easier for me to do and, rewarding in the sense that I have lost 30 lbs and am more fit and muscular than I have been in my life. GOOD LUCK!

WRLemmon

the most important thing to do is remember to do all weight and strength training first then cardio, I regularly hit the gym for strength training three time a week, then go for a 5 mile power walk after that. Then the days I'm not at the gym I ride my bike for about two hours. Mixing different cardio routines helps more, your body can get used to doing something if you say only run or only walk and it gets harder for it to loose weight.

mwyvr

Cocoa_Jean wrote: »

Do you find that you get better results when you pick one or the other? Has running really ruined your muscle gains from your body munching on them for energy?

I am trying to decide if these studies and trains of thought are for people attempting to do serious long distance running versus 30 minutes of activity...

I've not lost muscle mass and I am a distance runner, although I seem to build and maintain muscle fairly easily. If you fuel your body properly and are running for aerobic capacity / endurance improvements, you are not going to be sabotaging your weight training efforts.

Running is fantastic for improving cardiopulmonary health + fitness so it's complementary to anything else you are doing, and you don't have to be reaching for speed or personal bests to get those benefits. Longer slower runs deliver all the benefit with less risk of injury. You can even make them social - get a partner or a group together or join one. Win, win , win!

Particularly when starting off all your runs should be slow, slow enough that you can maintain something of a conversation out loud without gasping for breath in between words and sentences. Slow down further if you are. Consider adopting a progressive program like couch to 5k (C25K, google it) or joining a local running group for the social and support aspect.

Mixing it up is a good thing. Instead of being bogged down with research (not that I've ever done that / guilty as charged) maybe try it and see if it feels good for you?

rileyes

Maybe try a 10-minute warm-up run then go to a free-weight compound lifting program. And run every other day.

DavPul

Doing both works fine. It'll be hard to excel in one or the other that way, but most people have more generalized fitness goals anyway.

callsitlikeiseeit

I think it depends on your goals.

I do very light strength training- and mainly upper body work at that, because at this stage for me, that is more important than lower body strength (I'm already decently strong there). But my primary focus is cardio, to shed the fat. My whole purpose is to preserve muscle mass (and help with definition) in my upper body while getting rid of the fat. Once I am at my goal weight, I will switch to more body recomp, and do more weight work, but for health benefits, still incorporate a fair amount of cardio

JoRocka

DavPul wrote: »

Doing both works fine. It'll be hard to excel in one or the other that way, but most people have more generalized fitness goals anyway.

This.

The more specialized your goals- the harder you'll swing in one direction or the other. Right now I"m training for a 1/2 marathon- which means- lifting took a back seat- I still lift- But it's dropped from 3x a week at almost 2 hrs a pop- to only 2x a week at 45-60 minutes a pop. where as the running has obviously increased.