Is just running enough?

ohheyy125

Simple as that. With a healthy diet, is just running enough to keep a person fit and healthy? Or do we have to do strength training as well, or other types of cardio on top of running. I'm naturally already muscular (especially my legs) so would JUST RUNNING be enough to keep my body thin, lean, not bulky, and overall healthy? I would probably still do a bit of strength training, especially for my upper body, but just for argument's sake..?

runningforlife68

My belief is a couple of days of strength training is needed for good all around fitness....especially as we get older. It seems when I lift I also have less running injuries. Just my two cents.

keith0373

It is actually an easier decision for women than men. When I lift and eat, even at a deficit, I put on muscle weight. Women don't bulk near as easily. You will trade your wobbly bits for firm bits over time and not increase any appreciable mass unless you eat at a calorie surplus. You can lift and lift fairly heavy and be fine.

FitBeto

Caloric deficit is enough, my dear friend.

But I would strength train, bleh to the runners. BLEH! :drinker:

JudySwims

Add swimming to get long and lean! Perfect compliment to running!

erickirb

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

trogalicious

my perfect workout would be to run to the gym.

I personally do both.

FitBeto

Add swimming to get long and lean! Perfect compliment to running!

Wait swimming gets you longer?

dare2love81

Personally, I don't think running alone is enough to keep you healthy and fit. But that depends on one's definition of "fit". I think just about everyone can benefit from strength training. Not only does it improve endurance by building muscle, but it increases bone density as well.

Adding other forms of cardio is entirely up to you. As Judy said, swimming is one of the best cardio exercises for your body - easy on the joints and tones muscles. That being said, I would still suggest strength training a few days a week. Your body can only benefit from it.

MoreBean13

I think you need some strength training. Depending on your body, you *may* get what you want from running alone, results not guaranteed. Strength training is pretty much universally beneficial, and really doesn't require much time if your goal is just to maintain fitness. 2x45 min sessions a week is all you would need. You might even be able to cut it to 30min with a really efficient program.

As far as other cardio- running is by FAR my favorite, but cross training is a good idea to help protect your joints and have balanced muscle development.

KatrinaWilke

Strength training is more important than just burning calories. For women especially who have a higher risk of osteoporosis, lifting weights help to increase bone density!!

ohheyy125

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

"
Right now it's weight loss, but once I get to where I want to be (another 5-10lbs) I want to be as lean as possible. Not skinny fat, not bulky.. Just lean. Ya know? So maybe focus on mostly cardio for now, then once I hit my goal weight focus a bit more on the ST. Also, once I hit my goal weight, I don't plan on using the scale much...Mostly going to focus on inches & clothes size.

MoreBean13

Caloric deficit is enough, my dear friend.

But I would strength train, bleh to the runners. BLEH! :drinker:

Calorie deficit would be a great answer if the OP was asking about weight loss.

Since she's asking about long term fitness maintenance, not so much.

MoreBean13

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

"
Right now it's weight loss, but once I get to where I want to be (another 5-10lbs) I want to be as lean as possible. Not skinny fat, not bulky.. Just lean. Ya know? So maybe focus on mostly cardio for now, then once I hit my goal weight focus a bit more on the ST. Also, once I hit my goal weight, I don't plan on using the scale much...Mostly going to focus on inches & clothes size.

You will get much better results if you start strength training now.

Chief_Rocka

"What works" isn't the same thing as "what works best."

But for the goals you listed, yes, you can reach and maintain those goals with running only.

_AshLynn

Simple as that. With a healthy diet, is just running enough to keep a person fit and healthy? Or do we have to do strength training as well, or other types of cardio on top of running. I'm naturally already muscular (especially my legs) so would JUST RUNNING be enough to keep my body thin, lean, not bulky, and overall healthy? I would probably still do a bit of strength training, especially for my upper body, but just for argument's sake..?

No way! Running is definitely not enough! Cardio and strength training is needed. Cardio to build cardiovascular health which will help you lower your risk for heart dieseases, dietbetes, and other hypokinetic conditions....and strength training to support your body. When you get older, if you have poor core strength you are more at risk for injury and back pain...if you have weak muscles it aids in the development of osteoporosis! A higher percentage of muscle in a person's body will slow creeping obesity...there are a thousand reasons I can name...but you definitely need a varied workout routine.

ChristyRunStarr

Add swimming to get long and lean! Perfect compliment to running!

Wait swimming gets you longer?

No wonder I'm so short, I don't swim! It all makes sense now

dare2love81

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

"
Right now it's weight loss, but once I get to where I want to be (another 5-10lbs) I want to be as lean as possible. Not skinny fat, not bulky.. Just lean. Ya know? So maybe focus on mostly cardio for now, then once I hit my goal weight focus a bit more on the ST. Also, once I hit my goal weight, I don't plan on using the scale much...Mostly going to focus on inches & clothes size.

You will get much better results if you start strength training now.

^^This

Lift_hard_eat_big

Muscle is one of those things where the saying "If you dont use it you lose it" applies. By not strength training you'll gradually become skinny fat as your muscles atrophy. Strength training is also beneficial for bone health as Eric mentioned.

marathon_mama

YES

ohheyy125

Add swimming to get long and lean! Perfect compliment to running!

I have access to 0 pools.....can't complain much though, my gym is $11/month lol

michellekicks

I did just running through all of 2012 until October. I lost 37 lbs, but I lost at least 5 lbs of LBM at the same time. I'd say a combination of strength training and cardio is probably best for overall fitness.

nayers86

I am a runner and while it does wonderful things for me (mentally) I enjoy strength training far more! Trust me when I say don't wait to start strength training. It will build more lean muscle which WILL help you burn more fat and make you a far better runner. Don't believe in the misconceptions of strength training for women.

LeenaRuns

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

"
Right now it's weight loss, but once I get to where I want to be (another 5-10lbs) I want to be as lean as possible. Not skinny fat, not bulky.. Just lean. Ya know? So maybe focus on mostly cardio for now, then once I hit my goal weight focus a bit more on the ST. Also, once I hit my goal weight, I don't plan on using the scale much...Mostly going to focus on inches & clothes size.

You will get much better results if you start strength training now.

I agree--I'm a runner, but I do compound lifting 3x/week. you won't get bulky from lifting, you will get lean.

erickirb

What are your goals, weight loss or fit and healthy?

Strength training should be incorporated to be fit and healthy as it will help maintain the muscle you already have and can increase bone density (helps fight osteoporosis)

"
Right now it's weight loss, but once I get to where I want to be (another 5-10lbs) I want to be as lean as possible. Not skinny fat, not bulky.. Just lean. Ya know? So maybe focus on mostly cardio for now, then once I hit my goal weight focus a bit more on the ST. Also, once I hit my goal weight, I don't plan on using the scale much...Mostly going to focus on inches & clothes size.

by not incorporating strength training now, some of the weight you lose will come from lean muscle, not just fat.

rybo

Yes, many people eat healthy & just run and are fine. Some prefer to do more, but it's not mandatory

geekyjock76

Like others have mentioned, it depends on what your goals are. After 30, we run the risk of losing between 3-5% of our lean body mass each decade. To prevent such loss, or at least minimize it, strength training is an absolute must. Thus, as we age, strength training is the most important component of health and fitness which improves overall quality of life. With that said, it is to your benefit to start strength training now rather than wait.

tgh1914

Caloric deficit is enough, my dear friend.

So holocaust victims are healthy?

If your only intent is to be lean & able to maintain a certain cardio level of fitness, then yes, running's enough. I did only running for almost 15 years & was able to maintain a decent shape & participate in sports without much fatigue. But once I decided I wanted to build a better physique & get stronger, that changed everything.

Zangpakto

Running is enough, but here is the thing, eventually you will need to add weights to get faster at the running... So why not start early?

One mistake people do is to not make sure it is always a quality run. What I mean is, if you aiming for a hard sprint sessions, don't stop if legs get tired, don't stop if hard to breath, push and push through the pain. Of course if it is in the feet etc, then depends what pain as might have to slow down until feel get adjusted.

If your planning to run long, then run long, take it easy and just go out, and just run and enjoy it, keep it light and easy and aim for a few hours on feet.

If you don't push enough, your body adapts and eventually you won't burn much at all doing the same pace as you used to before. You need to make sure you have quality sessions, not just constant plodding at same pace even when fitter etc etc because your HRM says you burn x amount... that wrong, it doesn't take into account your bodies own adaptations.

sarahstrezo

My first love is running. It does great things for my mental health and stress. But....lifting is what does the best for my body and physical appearance. Like a PP, I was running alone for 6 months and lost about 8 lbs....but I also lost LBM. In September, I started lifting heavy 3x per week and I've since gained back that lost LBM (plus a small amount more) and my BF% is going down....BUT....the scale isn't. And, I don't care. I'm not paying that much attention to the scale, more to how I look naked and my measurements. The reason being was...i got down to my goal weight with running alone and still was not happy with how my body looked. Lifting heavy is giving my that body I want!

ohheyy125

my BF% is going down....BUT....the scale isn't. And, I don't care. I'm not paying that much attention to the scale, more to how I look naked and my measurements. The reason being was...i got down to my goal weight with running alone and still was not happy with how my body looked. Lifting heavy is giving my that body I want!

Great, very helpful!