Runners who lift/lifters who run?
Replies
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You only have so much glycogen/ATP for your muscles and a finite recovery capability so you cannot go "100%" with running and lifting.
I am an advocate of lifting heavy (~ 4RM to 6RM) with HIIT for "running" - sprint there & walk back, pushing a sled, that sort of stuff.
Works for me and the fighters I coach.
It also seems to be a good balance of strength and "cardio" but that level of effort is not for everyone.
If I had to do only one, I would lift. If I can do both then I prioritize lifting over running.
You will rarely need to outrun something - unless you and your friends are on an episode of COPS on either side of the law...
The need need to move a couch or something is much more common.
The extra muscle keeps fat gains in check while lifting helps prevent osteoporosis, raises your Basal Metabolic Rate, triggers Excess Post-Exercise Oxygen Consumption ("EPOC" / the Afterburn Effect) and offsets sarcopenia among other things.
Steady-State cardio (like running) does not do the things lifting does.
People who only run often lose a lot of muscle in the process which lowers their BMR.
You should do both as best you can but balance your exercise to meet your goals.
If you want to do marathons then obviously you need to "run" more.
Either way, endurance is exercise-specific so running, lifting, sprints, jumping rope, swimming, etc. only helps a little with your endurance while grappling or boxing.
You may be able to run for 5 miles but you will still be gassed after boxing or rolling for less than a minute, probably less than 30 seconds.4 -
I run 2 to 3 times a week (only 3-4 miles max) and lift 3-4 times a week. I have a treadmill at home so when I'm too lazy to lift, I'll run and catch up on tv shows.1
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Run, bike, swim, and train jiu jitsu. I weight train 2-3 times a week as part of strength and conditioning, as well as maintain flexibility and joint health. I think weight training AT LEAST once a week is essential to improving running (or anything else!), maintaining bone density etc. As long as you lift with good form and know your limits, it can only help!3
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I do both but I hate the lifting, I just do it because I don't want to be a frail old lady with brittle bones in thirty or forty years.6
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I'm one...(though I am out of running for now due to a recovering knee!) and I know lots of folks at my gym that do both.0
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I run, lift, and do a little zumba on the side, lol. My goals right now are running-based, half marathons and my first full marathon, so currently I'm using the lifting to help maintain my lean body mass and prevent injury from running. Also, my body just looks better when I keep up with the lifting.0
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I do both! Lifting every other day keeps the runner's knee at bay1
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I'm a runner... I need to become one who lifts....1
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I was doing both, after a couple of years dropped lifting to work on running, then got injured. Probably not coincidence. Working back into lifting now, and I'll pick up running again as soon as I can.
Seriously this. Running has always been my primary focus, but I used to maintain a pretty good balance between running and lifting, as well as yoga. I would focus on running (supplemented with body weight exercises and yoga) for 3 or 4 months leading up to a marathon and then focus more on lifting during the in between. This worked well for a long while until I qualified for the 2017 Boston marathon in October of 2015. I was so freaked out about loosing my running fitness in the 18 month gap, that I spent most of my time running and neglected to do much of anything else. Now I find myself 1 month away from the race I worked so hard for with a severe case of hamstring tendonitis.
I have been seeing a PT for the last 4 weeks and he has me doing a butt load of strength and stretching exercises with a serious cutback in my mileage. It's helping, but I know the marathon is going to be a suckfest because of my own stubborn stupidity. This has been a huge lesson in the merits of maintaining a strength training program, even if it is not your primary fitness focus. Please runners, learn from my experience and don't forget to work on your strength!*jumps off soap box*12 -
@lporter229 Well said. I have been trying to get this through to people for almost 30 years now.
It is sad that people will come up with every excuse under the sun not to lift.
Some get injured and still make excuses not to lift.0 -
@lporter229 Well said. I have been trying to get this through to people for almost 30 years now.
It is sad that people will come up with every excuse under the sun not to lift.
Some get injured and still make excuses not to lift.
I like to think lifting helps me get up the hills around here by bike or on foot. It's good to know it can prevent injury too, because I don't actually enjoy lifting all that much. I just love what it does for me in real life. Lifting heavy things into my truck and opening pickle jars with my bare hands are useful everyday skills.4 -
I do both, I prefer to lift, but i would run for the calorie burn, then i was training to do the spartan race whick combines the 2, but that race ended up not happening, but i just had a co worker ask if i was interested in doing a marathon with her in 6 months, so now I am training for that, but still throwing in lifting 1-2 days a week
Im also not a fan of running, but its not so bad now that we have a group of 3 of us training for the marathon.0 -
Triathlete/obstacle course racer who lifts.0
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I do both. I love doing both. I LOVE heavy lifting, but I LOVE long running. I thank my mom for that.
I despise machine cardio..5 -
I love running trails and I am finding that lifting is really helping me do that better!!1
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I love both. I love what lifting does for my body. And I love what running does for my mind & mood. Can't imagine a life without either!6
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Weird thing is lifting can help running but I don't think running helps lifting at all. Still love both though.3
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Lifting compliments my running. I have more muscle on my body. I do four races each year. My first race was last weekend. My time has greatly improved.0
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Triathlete who lifts, though lifting/physique goals are my more important focus for 2017. I have noticed that my squats and deadlifts have helped my running because of the focus on more complete muscle activation, especially the glutes. In running, that means the load is focused all on the quads, making for better endurance.0
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I lift five days a week
Would run 7 days a week if my ankles didn't need a break every few weeks.. So I run 5 to 6 per week...
Nothing beats running outside in the earlier morning air... And here I go right now...0
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