Is just running enough?

daj150

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..?

Assuming you eat healthy and do no other types of exercising, running IS enough. However, this assumes you are putting in some good mileage. For example, let's say a casual runner has a 9 minute pace, runs for 30 minutes, and runs 4 times per week. So that is 13.3 miles per week. This is probably "good enough" when paired with a healthy lifestyle. However, your arms muscles that are not being worked by running will eventually get flabby from lack of use / toning.

If you are a long distance runner, and are putting in, say 60-80 miles per week, and ALSO run at a much faster pace, then you will be working more muscles and working those muscles harder. You also get other body benefits of the distance running (some negatives if you are doing marathon or greater training). However, there will still be some areas that get a little flabby.

I have a friend who argues that all you need is healthy eating and Yoga (30-60 minutes everyday) to stay toned and fit for life.

There are too many variables though and the more you do ANY cardio workout that neglects muscles, you will lose muscle density in those neglected muscles. I always like using the elite marathon runner example...toned legs, little to no "pudge" in the mid-section, and scrawny flabby arms.

CarsonRuns

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?

:huh:

At what point?

Distance runners don't lift weights to make them faster. They lift weights to prevent injury so they can train consistently and it is this consistent running that helps them to improve.

Sprinters are a different story.

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..?

Assuming you eat healthy and do no other types of exercising, running IS enough. However, this assumes you are putting in some good mileage. For example, let's say a casual runner has a 9 minute pace, runs for 30 minutes, and runs 4 times per week. So that is 13.3 miles per week. This is probably "good enough" when paired with a healthy lifestyle. However, your arms muscles that are not being worked by running will eventually get flabby from lack of use / toning.

If you are a long distance runner, and are putting in, say 60-80 miles per week, and ALSO run at a much faster pace, then you will be working more muscles and working those muscles harder. You also get other body benefits of the distance running (some negatives if you are doing marathon or greater training). However, there will still be some areas that get a little flabby.

I have a friend who argues that all you need is healthy eating and Yoga (30-60 minutes everyday) to stay toned and fit for life.

There are too many variables though and the more you do ANY cardio workout that neglects muscles, you will lose muscle density in those neglected muscles. I always like using the elite marathon runner example...toned legs, little to no "pudge" in the mid-section, and scrawny flabby arms.

Also a good point, definitely plan to focus most of my ST towards my upper body anyways. Also, Pilates/yoga (not every day but 3-4/week) sounds like a great idea too. Never really got into that.

keith0373

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.

Runners and people running a calorie deficit are the same as holocaust victims? Seems like a bit of a stretch, most notably the complete starvation, forced labor, torture, and mass exterminations.

ohheyy125

So I'm thinking I can skip the elliptical and start focusing on my running from now on (because right now I can't do very long and I'd really like to be able to last for the entire duration and not have to keep stopping to walk and catch my breath..) and do the ST, mainly upper body, as my lower body is already very muscular and I don't like it much. Very big muscular calves over here. So if I could just lose 5-10 more pounds of actual fat all over my body, then focus on staying lean and strong after that, I should be golden..

geekyjock76

I suppose it's all subjective but we get many women here who state they have really muscular legs but their photos give a different impression.

MoreBean13

So I'm thinking I can skip the elliptical and start focusing on my running from now on (because right now I can't do very long and I'd really like to be able to last for the entire duration and not have to keep stopping to walk and catch my breath..) and do the ST, mainly upper body, as my lower body is already very muscular and I don't like it much. Very big muscular calves over here. So if I could just lose 5-10 more pounds of actual fat all over my body, then focus on staying lean and strong after that, I should be golden..

I would go back and forth for a while alternating elliptical and running before switching to 100% running. A good rule of thumb for beginners is to add no more than 10% total mileage per week because the impact on your joints is much more significant than ellipticizing. Even if your CV system and your muscles are ready, too much pounding too soon wears on the joints....or you can follow a program like C25K which builds mileage safely. I guess I'm saying don't just do 1:1 tradeoff from what you used to do on the elliptical right to running...transition safely.

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.

Runners and people running a calorie deficit are the same as holocaust victims? Seems like a bit of a stretch, most notably the complete starvation, forced labor, torture, and mass exterminations.

Who said they're the same? I didn't. I used the application of a principle, taken to an extreme, to more easily see the point. That point being that a mere caloric deficit does not, by itself, equate to health & fitness. Don't be a richard.

annasensei

I'd say do some strength training in addition. I did triathlons a couple years ago and I did get pretty bulky because of the weight training, but I was lifting a lot of weight for endurance purposes. Now, I'm doing a lot more body weight training and resistance training in addition to cardio and it's been keeping me nice a lean.

chickfromsc

I am so not the expert...but here is my own findings that have worked very well for me. I started out running...and the weight started coming off pretty steadily. But I never got completely into a rhythm, always having knee pain...that's when I fell into the notion that lifting HEAVY, low reps does wonders for a woman's body. After only a few short months....my body looked better than when i was 18! I am still a work in progress...but I am a firm believer in Strength Training...and HEAVY HEAVY HEAVY!

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?

:huh:

At what point?

Distance runners don't lift weights to make them faster. They lift weights to prevent injury so they can train consistently and it is this consistent running that helps them to improve.

Sprinters are a different story.

I was talking about sprinting

CarsonRuns

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?

:huh:

At what point?

Distance runners don't lift weights to make them faster. They lift weights to prevent injury so they can train consistently and it is this consistent running that helps them to improve.

Sprinters are a different story.

I was talking about sprinting

:drinker:

dorianaldyn

For the kind of body I want, running is not enough. Further, I'm in my late 30s and am starting to think about things like bone denisty and if I did zero weight training, basically my entire upper half would get very little weight bearing exercise and that's not good for bone health.

CoachSamB

So Beto, does that reply imply that you are fit AND short? Ahem...

meggonkgonk

First: OP asked about health and fitness, not about weightloss. Two different subjects.

To the OP: You can be fine with just running but it's not encouraged for a lot of reasons. Most of them to do with imbalance. Too much stress in the same way with no break throws your body out of whack. It also limits your running progress (core training in particular is key to enhancing your running). Finally, as you age, strength training better protects your body than running. If you don't like weights at the gym, try some body weight exercises.

It's just like with food - diversity is key to keeping your body adaptable and functioning optimally.

JudySwims

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

Ok so I got some friendly teasing about my "long and lean" swimming comment! Of course I didn't mean that it was possible to grow taller but many runners who swim seem pretty lean. I think the two compliment each other beautifully as far as strength 3, endurance and aerobic capacity goes. Feel free to see my pictures on my profile. Run, swim, bike, lift... its all GOOD!! )))))