Adding Running To Your Lifting Routine | 6 Tips
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- Опубликовано: 7 авг 2024
- In this video I cover 6 tips for anyone wanting to add running alongside their lifting routine.
00:00-00:53 When I started running again
00:54-01:44 Don't worry about dip in performance
01:45-04:51 Switch up your pace
04:52-07:20 Hill sprints/Incline jogging
07:21-11:15 Practice strong technique
11:16-14:00 Don't be afraid to push it
14:01-16:23 Focus on the purpose of your weight session
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I rarely see bodybuilders or strength athletes running at all, and here we have Alan who's a strongman running
Fergus Crawley is a strength athlete that also runs Marathon
The thing is I don't know him
@@niklausrupai1341 maybe that's because he's a British athlete. I came across him on the Mark Bell Power Project podcast
It was very common for bodybuilders from the 40s to the 70s to do running,
bodybuilding is moved along from traditional training methods, as it's all about being big as possible taking enough steroids
@@knightveg back in the late 1800s and early 1900s it was all about health and vitality. Even at the competitions they had to display the strength of the muscles as well as they had to display the control of the muscles while looking healthy at the face. There wasn't this need to be as lean as humanly possible because what they do today is not healthy. Of course they understood cardio was good for their work capacity and their recovery but today people think it will burn their muscles but if they go for a run only once a week, they will reap all of the benefits...
Running + lifting = athleticism and awesome physique
Running doesn't contribute to your physique in any meaningful way. I assume your thinking is essentially that running > more kcal burned > lower body fat percentage, which certaintly might be true in practice for a lot of people. But that comes down to CICO, which diet is much more effective at regulating.
@@k1mura92 Well if running contributes to a caloric deficit then wouldn’t that also mean it contributes to a better looking physique? 🤣
@@k1mura92What? Running involves stabilizing the core & upper body and works almost every muscle in the legs, either one of those groups definitely contributes to overall physique over time.
@@butters22441 If it worked like that, then yes. But running doesn't necessarily contribute to a caloric deficit. Because its a question of calories in vs calories out. If we assume that an individual spends more energy but has the same intake, they will lose weight. But usually people will eat the same or often more than what they burn through running.
@@AfrewSpines Go check out elite marathon runners physiques. They do a hell of a lot of running and would outrun anyone of us. Almost nobody considers their phyisque impressive though. Because fact is, doing thousand upon thousand of low intensity reps just doesn't build muscle in any meaningful way in terms of physique development. Lifting weights does.
I’m loving this attitude coming about in the community about prioritizing cardio (heart and endurance) alongside weights (muscle mass and strength)! It’s been so motivating
Anything that shifts the focus from pure size and steroids to healthy, functional training is a step in the right direction.
1:21 Alan is officially a Pixar dad
Came straight to the comments when this view came up
It takes a long time before running becomes "fun" or "less boring" - I look at it as a time to listen to the tunes. I remember thinking it was boring but somewhere a long the line I started to enjoy it (once easier paces became effortless its like going for a walk, no struggle).
0:29 Stoic Thrall refuses to be bothered by a sprinkler
more like 7:58
Perfect news reporter out in the field.
I like going for a 5k in the woods, slowly increasing my pace. When i started i did 5k in 35 min, now im down to 27 min.
If i am at the gym i usually do either a 4x4 interval with 1 min rest or a 5k row. After a while i have found that this cardio helps my lifting performance alot.
Like some other comments have suggested, whenever I try to get back into running after a break (or just because my endurance sucks), I'll do a 10-5-10 workout -- Run 10 minutes, walk 5 minutes, run 10 minutes, done, 25 minutes total. The runs can be fast or slow, but it helps me go harder knowing I get a break in the middle. I've found this far more motivating than slow uninterrupted jogging.
I do that but with seconds...
05:15 Hello there, squirrel crossing the road!
Thanks Alan. I’m 62. Intermediate lifter adjusted for my age. However, I hadn’t run in many years. After seeing your top ten exercises video from a year or so ago, where you added the “running” curve ball to 9 weight trading exercises, I added running to my routine and am very glad I did. I was already walking a fair amount, but the running gave me a bit more of a medium to high intensity challenge. I generally go 3 times a week for 1/2 mile to a mile - but pretty fast for me with some up and down hill work.
My advice for older beginning runners is expect to be sore. Don’t push too hard - at least not every day. The pounding is ok, it goes away over a few months as you get used to it. Older people need some plyometric work - weight lifting and low impact activities are not enough. Use it or lose it. I’m happy being able to move faster than I did 9 months ago - even at the cost of having to cut back on weight trying a bit.
Its been hot as balls here in the bay area, it's gotta be cooking in sac right now.. ive been having to do my runs super early in the morning.. great video man
Same, running will boil my ball sack with all the hot sweat
You have to run really early like 5-6 AM or after 6 PM
Central Florida is a swamp, the heat-humidity combo is horrible
@@ghostsmoke11I'm in Louisiana. I love it.
Extremely hot in Tucson too.
Highly recommend couch to 5k to start running. I’ve done it a few times as I’ve gotten back into running or coming back from knee niggles.
Great tips as always. I've been avoiding cardio and I don't like running, but I will apply this to hiking and biking. Thank you 👍
That camera or video stick is from John Cena! I lift at 50 yrs old and incorporate running too it's a great workout!
King Alan always with the invaluable tips to make anything feel approachable and practical. The best!
Thank you so much Alan, been wondering about this for a while. Been experimenting with different splits as of late with no knowledge of how to program in running, so this really helps.
It’s good to see folks like Alan, Mark Bell, and Nick Bare incorporate or advocate for a more rounded athlete or fitness level. The “hybrid athlete” movement has been around for a long time and you see it in the military and first responder occupations during boot camps/academies and into specialties. Yes, 🐎🐓’ing some weights feels great and has its purpose, but so does running or building a cardiovascular machine as well. The fitness movement is maturing and opening up on overall health and wellness.
great video. as someone who runs and lifts i love it when i see others doing it too
Great tips as always Alan.
I’m currently training for my first marathon. My training has been a slow process from barely running a mile at a time, to working up to 10 miles tomorrow. I keep setting running PRs, and to me they feel just as good as lifting PRs.
Thank you for the tips, Alan.
I recommend Jeff Galloway’s Run-Walk-Run method for heavier runners starting out. You can get a ton of gains for months from it.
I watched a few videos and I didn't really hear how exactly you do it. When do I start walking? Usually I try to push myself through the run going slower when I'm out of energy, do I just start walking whenever I feel low on energy and get back to running, once I'm fine? Sadly after running I often get pain somewhere either my hips or ankles
@@Magerquark the goal is to start walking before you HAVE to. So you can go for longer.
I am doing 45 seconds of running and 75 seconds of walking. (Picture it as 1 set of 2 minutes)
Started out with 8 sets. Now I’m doing 10 sets.
I add 1 set each week. Once I hit 15 sets (so 30 total minutes) I’m going to up the running timing and lower the walking time. So 1 set is still 2 minutes, but it’s splits into 50 seconds running and 70 walking. After the 55-65, 60-60, 65-55 …
It’s a super slow progression but it works for me.
@@Magerquark As an obese manlet (1.68m 100 kg) , I have found it really helpful to walk when I feel like it for as long as I feel like it, and emphasize consistency over any individual running session. If each run is pleasant you'll do it more often and get more miles in as a result. I found eventually I started running longer out of boredom. You'll be surprised by how quickly your stamina builds up
@@thomasbaerten thank you I'll probably start just implementing them as soon as I feel like I need it first. Back then I would always push myself even though my body wanted to start walking, I thought walking would somehow reduce the effect of the workout
@@htaehxela sounds great, I'm 183cm and 95kg, I still got some pain after the last runs which annoyed me, but I would always push myself to not walk. Now I will completely get rid of this mindset and allow myself to walk inbetween. I also got annoyed because of minor improvements, it honestly kept me from running more
For some people running may be good, but after bad experiences (sprained ankle - torn capsule, unable to walk for 2 months) I prefer cycling for cardio or going for a normal walk
I have a bad knee and arthritis so a 3-5 mile daily hike is my cardio outside of sprinting during leg day and my actual sports(collegiate wrestling supplemented with judo and boxing)
Thank you for what you do Allan.
Doesn't get said enough ✊
the left hand and the shadow of the selfiestick, that „isn’t there“, freaked me out for a while. content is useful as always.
Last one is a gem. Thanks as always
Been running a little over a year. Now, started a few days a week. It's now 5 to 6 days at 3 miles a day at what pace I feel is right. You are so right about lifting feeling 'weaker' as I used to lift, and started back up last October. However hitting the apex now, the strength feels like it's returning and getting better. Adjusting distance and pace is so messed. Fanatic advice.
Thank you Alan
Interestingly I've just started to add more running to my training.
Agree, start off light, then look to increase gradually.
Some good stretching before as well.
I love running, getting into it is uplifting 🙂
Wanted to echo other comments and thank you for all the recent videos about running, esp with respect to incorporating it into a resistance training program.
Would love to hear your thoughts on things like rowing machines, assault bikes, sleds, and other kinds of alternatives to running for conditioning.
Thanks alot!
This year I switched my training to prioritize running over lifting; going for a total of 1,000 miles. I agree with Alan's advice to not be afraid to push it when it comes to running pace if you're only running single digits (miles) per week. However, if running becomes a staple of your training program, I really can't overstate the value of slowing down your pace for your training runs. Speed work (high intensity) should only be 1 or 2 sessions per week. Your overall fatigue levels will be lower, you'll still get your miles in, your pace will continue to marginally improve, and you'll still have some gas left in the tank to crosstrain if you so desire. I like to have one time gate (timed distance challenge) per month that gets progressively more difficult as the months go by. This ensures my pace and distance capabilities are developing at a balanced rate and I can still have energy to lift 3 to 4 times per week.
Inspirational
Thanks 😊
I really like those assault treadmills, essentially in the hot AZ summers, when I cannot run outside.
Another exercise that works for me, is riding my bicycle standing up. Not sure if I am deluding myself, but it has tremendously helped my front and back squats.
Nice tips
Dig the Wayne Static
Any chance you're thinking of printing new shirts? All my favs are sold out! Some untamed strength running T's would be sick as well
I still can’t believe your physique now, you dropped so much fat you look incredible dude. Some days I just want to stop this deficit but you’re inspiring.
I've always struggled with doing cardio consistently and now I've finally been able to stick with it for past few months. The trick for me was to NOT do the cardio at the end of my lifting session. Instead I got an air bike at home and I jump on it earlier in the day for some cardio and I do weight training hours later in the evening. Some days I only do cardio, some days I only lift, and some days I do both. I tried running a few years back, got ankle pain in like the first week and quit. Maybe I should give it another try.
Health first approach is nice to see
I actually was running once or twice a week as a 300 lbs man before I got into powerlifting. I would run to Navy SEALs jodies to maintain tempo and breathing while adjusting my stride appropriately. This somehow led to running falling on deadlift day when an off day didn't fit my work schedule yet it seemed to balance nicely.
Sadly, the pandemic halted my running routine as I fit in random lifting sessions here and there. I only just recently started back up the other month and it has been essentially starting from scratch. Planning on sticking with it to get my endurance back up, though, as I've been pretty much only powerlifting and random strongman these last couple years with practically no cardio outside of work and really need to turn that around.
Just started running a few weeks ago. Feel way better. I should’ve been running a long time ago
I'm training for my first powerlifting meet in September, been strength training for 4 years, running for 1,5 years. I enjoy running, I dont mix the two in one day, I don't feel it affecting my recovery, I also don't do anything intense. Can run up to 17km at slow pace. My new powerlifting coach says I should not run at all/ barely at all during the prep, but I don't feel like it's necessary for me. What do you think?
Fartlek helps a ton on the second tip you gave
I like to add sprints in as well sprint…walk…sprint…walk. However, this is great cardio and burns some fat but sprints are more like weights so be careful around leg day. It can interfere a bit where steady state/ jogging really doesn’t affect anything
Man - I have been sand bagging when it comes to cardio for a very long time and just finally added stationary bike to my routine at 60 min for 3 x a week. I try to keep it mostly zone 2 but it does climb a higher than that (I picked up a cheap HR monitor so I can track this - mostly just for fun). Watching a video makes this more fun and I take a 5 min break every 20 minutes which is kind of necessary. So far so good anyway. No I would like to make sure I can run a mile...
Thank you Alan
This is exactly the video I've been needing as i just picked up running for the first time in my life after lifting for the last year. I had no idea how to work it in until this video.
Tumbs up for Static-X reference!
a great change up is to run intervals instead of straight runs>
run 1 mile / rest 2 mins
run .75 miles / rest 1.5 mins
run .5 miles / rest 1 min
run .25 miles
You can also increase distances or decrease rest times
Im trying to work in running, but im finding that i might actually just enjoy hiking more and might turn it into rucking. Just something about being on nature trails is so relaxing and running can light up my shin splint sometimess
Rucking will give you splints too. It's all about conditioning. Start with ~15lbs for an hour.
Do trail running 😅
Good one Alan. I'm finding it tough to balance strength training with my tennis
What about it is hard? How often do you play? Have you had a hard time making gains? Do your joints hurt more? Have you tried looking more into what muscles you work while you play tennis? Then I would figure out if doing tennis same day as certain lifts is a good idea.
@@basamortua8791 at age 45 the legs are struggling to keep up with the demands of tennis and squats weekly. Recovery is harder.
@@basamortua8791 I'm playing 3x/week and also coaching 3x/week. And I'm lifting 2-3x/week full body compound lifts. Basic Starting Strength program
@@K4R3N 45 is not old. make sure you're eating plenty and sleeping lots to recover better.
Getting a lactate test at a lab was the best thing I did. Then getting a lactate meter to measure improvement
Have you thought about doing Hyrox? It's 1k runs mixed with stations... sled push, farmer's carry, weighted lunges, etc. I haven't run across anyone doing it with a strongman background. But if you can survive the running, most stations would be a breeze for you.
This dude has massive hams, nice Alan
#4 practice is misspelled. FYI. I like your videos
I try to run four 5k runs a week, and that helps with my lifting. I notice I recover more easily when I run. I just separate the sessions by 6 to 10 hours. To me though that running frequency might be my max because I get leg injuries easily from running.
I only have 2 paces: the speed at which I can go with only nose breathing, and then mouth breathing. Its like afterburners in a jet. Nose breathing is fuel effecient and sustainable. I can go a long time at sub-mouthbreathing.
I'm running NH's beginner hypertrophy Program. Any tips on adding running and sandbag training?
You can run on your non lifting days. Or honestly whenever you want as long as you know how to recover properly. Not sure what your sandbag program consists of but if it's an entire program in itself that could actually conflict with your regular lifting days then you're gonna have to decide what to prioritize. Otherwise just do a little sandbag stuff on your lifting days.
Doing all that, you most likely need to incorporate rest days too.
Been training "hybrid" (fancy word to say i took both lifting and running seriously) for years and even with relatively nice results, they remained mid in both. The very week i stopped running i added a 5 to 10kg to every leg exercice, and hypertrophy showed up really fast afterwards. Not gonna lie at some point if you're a (natty) lifter and wanna run seriously, it's gonna hinder your gains. 2 to 3 actual running training were too much, so I tried the 2 easy peezy jog sessions (20 to 30 minutes max, at very enjoyable path) but i ended up abandoning since it was not actually enough challenging . The only acceptable compromise i found was a 30 something easy jog session and a sprint session. But once you start doing it you'll notice progress and the sprint sessions gonna fck up the leg day(s) (and vice versa) so i stopped it too. All these words to say that do whatever makes you happy and be honest with your goals. It took me years but i know deep inside i'm a gymbro, not an athlete.
I've been running a couple miles a week for about 6 months but every time I try to push it my shins get soar and I have to take extra days off to recover. Should I just push it through the soar shins or take the time to recover and slowly increase the distance/intensity with more frequency?
For the algorithm
I have not watched this video yet, but I started running and immediately was having issues with my hamstrings and now it’s affecting my lifting.
I want to run but I’m in my late forties so hoping to get some advice on how to work it in and limit injuries .
Dynamic stretching first perhaps? 🤔
My knee swelling up just watching this video
I'd maybe add don't give up if something pops up like some knee pain or something. I had nasty knee pain when I first started running. I took a step back from the running, did some exercises to strengthen some of the weak points (clam shells, etc), and changed my form a bit (brought my feet back to landing under my hips more, increased my cadence and decreased my stride length), and the knee pain went away and has never returned. Not saying just push through pain, or to do this stuff if your knees hurt and it will fix it. Just don't give up. Step back and assess, maybe do a little research, and try changing things a little. It may just be a few simple tweaks, rather than just resigning yourself to "I can't run because of my knees."
+ 1 more like for Wayne Static!
Joining a 5k in Folsom in August. Come join Alan!!!
@AlanThrall Do you any queues for correcting a heavy heel strike type of stride?
Try occasionally running in barefoot shoes to train yourself not to heel strike. But start very slow when using them.
@@MatOnMotors Thanks for the tip. I have avoided those shoes due to an old knee fracture, but it is as good as it is going to get.
🏃🤸🏋
Just told my wife last night I am going to be running 2 times a week. 1 zone 2 run for distance and a shorter harder pace zone 3-5 run.
I agree about relaxing the upper body but also dont flail the arms around. Instead sync the movement of the shoulders (subtly) to your stride.
I started running a month ago and have just been doing a linear progression every session. Set time interval (20 minutes) and just add 0.1 mph every time at a steady state. I'm definitely fucking awful at it considering I'm like 250lbs but BBing training wasn't scratching that "do hard things" urge enough after a decade of PLing.
If this is what it takes to look like a Terminator, I'm in
I feel like maybe hills could've been explained better. hills force you on to your forefoot loading the calves and ankles a bit more. you can incorporate this to flat as well by increasing cadence and glute involvement.
Running a game changer. We all need cardiovascular health for optimal functioning.
Have you ever performed vo2 max test?
Start doing treshold runs, 10x1K/1 min rest or 6x6 min/1 min rest, and some easy jogs 40-60 min, you'll be a runner in no time.
thats a psychotic amount of volume for someone who has only been lifting for years
Are you running with a pronounced heel-strike?
i started feeling pain on my left knee while running, in the left part of my knee-cap, it hurts the whole day after running, i first did some pauses from running it wont go away so im 1 month without running now, i never feel pain on legday trainning, has anyone also suffered from that?
When I got back into running after doing powerlifting my cardio was complete garbage... and I mean GARBAGE. In my neighborhood, I would literally run to the third mailbox away, walk to the next third mailbox away, etc. The next week would be the 4th mailbox. The next week the 5th. Pretty soon I went from not being able to run more than 100 yards to being able to run a mile. It's frustrating at first, but after the weeks accumulate, you're able to run more and more and it feels great. I'll never run a marathon (no desire to, and I lost my left leg a long time ago so too much distance destroys my leg and hips) but the increase in quality of life is immeasurable. Just wanted to share in case anyone is like me and couch to 5k is even too much of an on ramp from doing nothing.
I don't know if it is because I'm too heavy, or because I don't know how to run. But if I run, my knees hurt, so I cycle instead.
If anybody else is curious to see some more good content regarding this kinda stuff, I recommend you check out the Eugene Teo interview he did with Alec Blenis.
7:56
I do running 3 - 4 times a week 3 miles roughly and part of that routine is running up the parking ramp lol
HR monitor and zone 2 train.
SQUIRREL! 5:15🐿
So, Interval Run Training to keep it from becoming boring, got it.
Rucking is a fantastic alternative to jogging, and the systemic fatigue is lower. Either way you can't go wrong here :)
Even though its axial loading?
@@urgamecshka 30 lbs backpack will not tax you the same way 300 lbs squats/deadlifts will. way less eccentric stress per stride rucking vs running, way easier recovery/less knee/ankle tendon stress
I used to watch all Alan Thrall's videos 4 years ago. This is my first one since then. Who is this man talking in the video, impersonating him?
Real life Beavis here god damn.
I haven't been around since the long hair and beard. I don't know how to feel about what I'm seeing 😮😅
Running is awesome for conditioning and athletic performance; however, I have found it clearly increases fatigue to the point of affecting resistance training performance and it also make me ravenous, making me eat more than I burn. Running is also hard on the joints as well. It isn't for everyone.
I eat and train mainly for fat burn, muscle strength and hypertrophy. I have found incline walking and or walking in general low impact, low fatiguing and my go-to to keep the body movin and some extra caloric burn as a bonus.
How come I can see the shadow from the selfie stick but not the selfie stick itself? It’s like a reverse vampire.
I added hill sprints -up to 250 metres and sled hiit to my routine and it has been a gift to my physique and overall performance. I stay away from slow steady running as it eats away your muscle and joints especially in heavy lifters
I think I’m gonna stick to jump rope and punchbag for my cardio got nothing against running but I live in fooking Mordor so being out and about ain’t great plus last time I went running I nearly tripped over a dead cat
Yeah you gotta watch out for Sauron.
The camera stand from sega corporation
Remember the local laws when running on streets and roads. Some places will give you a ticket for running the wrong direction. In most parts of the US you must run and walk against traffic, not with traffic. Obviously, it doesn't matter what direction with sidewalks.
That sounds so ridiculous to me. Thanks for spreading the word though!
Running. Nice try Alan.. almost got me.
Gotta run past the quitter thoughts when running and youlll get that runners high after 😂