Running & Lifting Weights | You Can Do Both
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- Опубликовано: 20 сен 2024
- In this video I talk about lifting weights and running, together in the same training routine. I discuss myths, fear mongering, and contradictory beliefs that lifters have about running. I also discuss the interference effect, quoting Stronger by Science and Mike Zourdos.
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Honestly as I've gotten slightly older, I realized, that my ideal physical capability isn't just lifting heavy things, it's lifting heavy things and being able to run a 10k at a respectable pace. So this video is now my shield for when gymbros tell me to not do cardio.
Totally agree!
I enjoy lifting weights and feel strong, but the feeling when you know that you can easily run 12 kilometers with 120 kg of bodyweight is priceless.
Same. I'm much stronger and muscular than I was when I was in the Army and running several days a week, but I also have less cardio endurance. Earlier this year I started running again and got up to an 8 minute mile and 2 consecutive 9 minute miles (I used to run 2 miles in 13 minutes). Unfortunately I aggravated an old injury and then got sick, so I've had to start over, but its not as difficult now. I can say that I don't love running, though sometimes you just get in the zone and want to keep going to see how long you can keep it up...that I like, but I absolutely love the feeling at the end of a good run. So different than the end of a heavy lifting session, but just as good.
@@Valkyrie1911 Nice stats man!
I am at 6 min/km (European so I'm on metric) but I believe that is simmilar to you.
During the useless lockdown, I was only running every other day without lifting and I was at 5 min/km for a 10 km.
I mean if your goal is to put on as much mass as possible for the next 6-12 months, then yeah, cardio like long distance running sure as hell is not ideal. But for an overal human who just wants to train to stay in shape and/or maybe gain a little muscle mass or add some pounds to the bar on certain lift it's not only ideal, it's neccesary.
When i'm 55 i still want to be able to walk up a flight of stairs without having to stop to catch my breath once i'm up. And if that means not having a 400 pound deadlift anymore then by all means. I'm not interested in being a competitive powerlifter anyway so :P
Hey don't do cardio it's bad for your knees
I've been lifting for almost 25 years. I avoided cardio for most of it. And started doing it just a couple years ago only on a lark. I wasn't even able to jog a mile. Now I'm able to run 5 miles at 7:30 pace 3 times a week and I train legs in the gym 3x a week. It has not interfered at all, at least not in my mind. And my legs are bigger than they have ever been, in fact. And it feels liberating physically and mentally. There's no better feeling than the post-run euphoria.
Would you recommend running on the same day as I lift weights? If yes, would it be a bad idea if I run for half an hour before I start lifting? I would like to gain muscle mass but I also really enjoy running and I feel too tired after lifting to run for half an hour as I usually do.
@@adnanihabbali No, I would not. The interference effect, which I think Alan goes over in this video, would make that inadvisable. I love running, too, but it is best to separate lifting from running. And to focus on one daily.
As you say, you even see the effects of running on the same day you lift. You can't do it well.
@@adnanihabbali (coming from somebody on a strict program for less than 2 months so take this w/ a grain of salt)
i see no negative effects from cardio the same day i weightlift. most of my sets are 1-2 reps from failure, if not straight to failure, which i then do the last rep slow as shit to fully juice the muscles. when i run on the treadmill i also take it pretty close to the limit, near the end of my run i start to feel like im not getting enough oxygen, and my muscles get pretty weak. once i'm off the treadmill i have to stop moving almost entirely for a minute, then i walk 10 minutes up a hill back to my house. sure my calves hurt a little bit once i get home, but even that goes away after 20mins
now it's a different story when doing cardio before weightlifting, espeically if its a long 1/2hour cardio session like you described. doing light cardio for 5 mins before weightlifting can help bloodflow, but doing too much before can absolutely fatigue you and hurt your gains. if you want to do cardio the same day you weightlift, only do it after you're done with all your weightlifting. i would also recommend doing a bit shorter/lighter runs than usual for a few days, or until your body gets used to intense cardio right after intense weightlifting
I have a similar training split but not sure how I should separate running and lifting. What was/ is your training splits like?
i lift 6x a week and i jog 3x a week. It‘s possible to jog on lifting days! just don‘t go too fast.
The older I get, the more I value a wholistic approach to fitness. Lifting, running, yoga, and body weight exercises all have a place in my weekly training.
same (Y)
I agree...I still like to lift and even do some 5X5 stuff but I think more about longevity in my workout routines than what do you bench bro attitude. I have never hated cardio like some so doing both works for me
Definitely. If you only ran crazy marathons or only lift crazy weights, your body will probably break down on you later. For some people maybe it's worth it to be as jacked as possible in your 20s/30s, but I'd rather still be able to workout at all in my 60s.
Holistic
try other stuffs too like badminton, basketball , climbing...
I'm a runner and started to lift weight, both are just an incredible combination!
You got it. You can of course run and lift weights. If you do too much it will decrease some muscle but unless thats ur only goal in life who cares. Personally I choose Bike ridding over running as its easier to maintain muscle doing in comparison to running. 13 yrs of doing triathlons so I speak from experience.
Make a video response on this!
Fellow triathlete here! I love lifting but to me there’s no appeal to be being over 200lbs and not able to run a mile
@@mickdundee6980 lot's of people over 200 pounds can run a mile and run it very fast . Being big does not have to mean you cannot move . Being strong can actually make you faster and bigger
@@paddyleather5434 especially if they are tall. I get beat jon the bike by guys over 200 lbs all the time who are 6 2” or taller .
@@gregdoucette YEP!
This man never disappoints. Always 100% honest by admitting he was also skeptical at first. A+++
The analogy of people saying how running is bad for your joints, therefore lifting is bad for your joints is spot on. It amazes me that lifters think this. Both running and lifting are great for your overall health!
Yeah overdoing it IS bad, but that goes for both so their argument still doesn't hold.
They also probably try and run way too much too fast and it hurts their knees and then feel instantly vindicated. Especially if you're heavier (fat or muscle), or haven't done much running before, you should start really small and build slowly.
I would try and jump right into three 5K a week from the couch and screwed up my knees every time. Built up slowly and now I can do marathons without knee issues. You would have a super gym novice start with the bar, the same goes for running.
Running is more abusive on the joints, without question. But it's contextual. A lot of runners are "addicts". And a lot of people wear bad shoes. But, on the same token many bodybuilders have bad shoulders. When it comes down to it, pay attention to your body, don't be a tard, and take a rest day or two for God's sake.
Younger lifters don't care for running or even watching their weight . Once they grow older and fatter they start running and dieting while lifting lighter weights.
well it is actually quite bad for you if you heel strike. sooner or later all those impact forces will catch up with alans knees and hips. ideally he should be landing on is forefoot as that's how we're designed to run, using your calf complex and arch as a shock absorber instead of his joints.
Started running because I needed more endurance for other sports. Really helped me with boxing, wrestling, hiking, everything. Hated running at the start and did it because I knew it would be useful, learned to love it on the way. It's hard, it's exhausting, and that's why it's fun.
Totally the same here man! Got into kickboxing after lifting weights for some time, found out that my cardio is shit so started running. Now I might enjoy running more than lifting.
Being in the military has shown me just how capable the human body is. There have been several weeks where I’ve done a 5-day workout split, a 8-12 mile ruck march, and several easy to moderate runs in between. It’s obviously not optimal in a pure lifting or running sense, but sometimes we just gotta push our limits
My Ranger buddy destroyed his feet in the Afghan mountains over 4 days cuz SOCOM or whoever had shit intel. He rested at base for a week, then had to trek through another mountain range and desert to gun fight know nothing hajis days later and find nothing. 0 foot issues somehow. Don't make no sense, but the body adapts I guess. Also... don't use GI boots, they're garbo.
@@alwaysfaithfulalwaysforwar9400 yep I do this
Lol I’ve always rolled my eyes at people who think you can’t do both. We’d run and lift heavy shit in the army.
It must be great to have a body that can do this. My knees and ankles gave out when I tried to do half this amount of volume and it's taken me most of a year to recover.
Be greatful for what you have and keep in mind that not everyone can do what you do.
@@MrPizzapoika are you doing it properly and giving your body the proper rest and nutrition? Not saying I know your situation, but some people don't keep themselves loose and stretched and properly rest between workouts and are feeding themselves chips and McDonald's. Again, not saying that's you, but it's a big deal when your body doesn't get enough fuel and you try to push it. Knees and ankles are difficult because they're at the bottom. They're the most important and most underlooked. Any injuries of the feet and ankles must be attended to if running is attempted. The shin muscle should be strengthened and stretched if you're running. This video does not take into account injury to lower extremities, or muscle imbalance which is common with legs. That's why I wondered. Peace and love be with you. Stay sober and stay strong.
For me, Running/Cardio directly after a weight session seems to help with my soreness the following day. I've also gotten a lot faster recovery time in between sets since doing more fast paced cardio. I used to be in the bro-science mindset of ANY Cardio kills gains. Very glad I proved myself wrong.
Excellent video as always Alan!
I started running 2 weeks ago. Twice a week 20-30min. I am decently strong and look pretty good and fit at 6'4 240lb. I could not believe how unfit I was after 10mins on the treadmill. At 18 I could not care less. Now at 25 I see the value in having a good cardio. It feels so good stepping off that treadmill after a run. I never thought I'd love it so much
Same here bro, and were about the same size(I’m 215 lb). I started running a couple months ago, and completely changed my cardio levels in such a short time.
Iron Wolf is good for that too
Running outdoors you’ll find to be much easier than a treadmill. I run 40+ miles per week, and I feel comfortable at a 7:00min/mile pace. I got on a treadmill last night due to storms and I had trouble running at 7:30min/mile.
Treadmills make you run at a fixed pace, ridding you if the natural fluctuations in pace you’d get running outdoors. IMO treadmills should only be used to get started with running, then you should run outside after getting comfortable with it
Same. Just started running...honestly I can barely last 10 mins
I have been lifting weights 8 years and been running 2 days a week for 60 mins consistently the last year and it’s been the best for me. Better overall cardiovascular that has a carry over to my lifts! Best of all it’s great for my mental health.
I love doing both! As long as one is not over training, getting optimal sleep, rest, recovery and nutrition.
Thank you for sharing 💜
The picture of Ryan Hall is hilarious. After his retirement from marathoning he became a lifter and got really big. There are quite a few interviews with him afterwards. I came to this channel years ago as a runner looking for good lifting advice, so its funny to see this content start as I have always been looking for it.
That's immediately what I thought. "Is he using a picture of Ryan Hall on purpose".
My thoughts exactly!
He was public about his testosterone therapy (he had low levels of test and was on doctor prescribed TrT) until he realized decided to keep it a secret
And he kept calling him “this guy” like he was just some random dude lol I feel like it had to be deliberate
I was just coming here to see if anyone else noticed this!
I used to run almost every day, but stopped completely after I started lifting weights. Recently I'm trying to get back to running more frequently, and as someone who's soon to be 30, I honestly think that lifting less and run more felt better than 4-6 gym sessions a week.
Very well recommendation! As a person who can't live without running and lifting, sometimes it's hard to choose between those two in very very limited time. Because when you got older sometimes I realized that weight lifting is more important because your muscle start decrease if you not training them, but as a person who always running, there's something wrong if you not running (even from a week 😂) so i decided to weight lifting 2 times/week with full body workout and running 3 times week. So far it works well for me
I love this. My biggest personal fitness goal/achievement was on my 30th birthday running a 6min flat mile, and PR'ing the power lifts. At the time it was 500 DL, 360 Squat, and 265 bench. I was6'0" 180lbs ripped. I'm not an Olympian but those are heavy weights and a fast running time all at once with no enhancements. It can work.
thats insanely impressive man. you must be a naturally great athlete.
nice man, those numbers would definitely be my goal. except for the deadlift, im terrible at deadlifting lol not even gonna entertain the idea of going that heavy XD
Goals
@Gary it's not a brag Gary. I was agreeing with the premise of the video and using my personal experience to say 'I've done this too and it works". ✌🏾
@Gary I and many others actually do brother. Time to let go of the negativity.
I run and lift weights because I enjoy both. Been doing both regularly for almost a year and half. Found out a couple months ago running can make your body break down muscle. I was pretty annoyed, but I decided to keep doing both because I value stamina and heart health equally to strength. I also realize that with my tall lanky build, I'll probably never be truly jacked anyway so whatever. I'm in the best shape of my life and I'm not jacked, but I'm stronger than I look and I'm pretty cut. I'm glad I saw this video to confirm my routine. Keep at it everyone!
I have been consistently doing cardio 5 days out the week 10-20min While doing my major compound movements. What I have found my body breathes way better than before. My oxygen up take is crazy. The bottom portion of all my lifts feels more comfortable because I can maintain tightness with more powerful breathes of air. My breathes while under stress is more calm than erratic.
@@ethandunn7725 I'm sure it is exhilarating but when you combine lifting with cardio, time becomes an issue. Especially if you're primarily a lifter. I could only workout 4x a week so I mix my lifting and cardio and similar to the OP, I do about 20-25mins cardio after my 45-60 mins lifting session.
I started doing it this way initially as to optimize time in the gym. So instead of resting between sets and doing nothing. I would bike or walk backwards on an incline in between sets. At some point I just started doing more and more cardio as time went on. It just felt right.
@@attiliobociccio6963 If you're training 4x a week you could easily split that into 2x 45 min sessions of carido and 2x 45 min sessions of weights.
@@Matt_Alaric Well in that case cardio does have a literal interference effect with weightlifting in the sense that you're sacrificing weightlifting sessions for cardio
@@bassie756 In the sense that if you try and do 2 things at once you won't progress the same as if you did one, then yes. But that doesn't mean you can't still progress both at the same time. And especially for beginners and intermediates, you can still see the same rate of improvement with fewer sessions per week. It's only when you get towards the higher end of the spectrum that you need to devote greater effort for slower rewards, and there specialisation is especially important.
Great timing, as someone who has always had terrible cardio and running ability I've just ran my first 2 5K's in the last 2 months. Trying to get better at it slowly and actually enjoying the process of making progress.
So refreshing. Thanks Alan. I used to exclusively powerlift, but now 80% of my training is running with a goal to do a sub 4 hour Marathon while still doing 225 on the bench.
Far out
You got this big man
long haul runs are great if you see it as an experience / goal, for health not so much.
I restrict it mostly to within an hour distances
You're a runner that lifts then, not a lifter that runs (which is cool, but not the target audience of this vid i think)
@Help weights don't hit back
0:05 not enough people are farmers sprinting. we need to change that
I was able to run a sub-6 minute mile back in 2017-2018 without much difficulty, but i was also 125 lbs soaking wet and could not bench or squat 135 lbs. Fast forward to late 2020, i got really into lifting and shot up in weight to where now im 170-175 lbs, im obviously way stronger than i used to be but am huffing and puffing like a dog after i run 1 mile at any pace at all. You’ve inspired me to try to maintain a healthy balance, i ran an 8:30 mile today and am hoping to get back down to sub-6 or at least sub-7 pace while maintaining my progression in strength.
What did your lifts get up to
@@oscarriley9265 315 S 255 B 385 D
I've been at 140lb most of my teen/adult life. Any tricks you used for gaining weight?
@@cadenedwards2807 long story short: no. Ive just taken a calories in vs calories out approach, but not really counting calories too intensely. i dont have a super clean diet, its pretty much on par with the average american, sometimes slightly better or worse.
I think the biggest thing of value that i could say is if you just dont have much of an appetite, try foods higher in (mostly good) fat. You’ll get more calories that will take up less stomach space.
Wow, you gained a lot of strength quickly! I dropped my weight from 88kg (195lbs) to 75kg (165lbs) in 1.5 years. Havent tried my max bench in a long time but can do 100kg (220lbs) 5 reps, 24 pullups and a year ago was able to run 10km (6.2 miles) in 42min. I train quite a lot (55hrs last month but on average 45hrs per month), lifting weights, running, cycling, swimming, football, walking. Have osteoarthritis in my knee due to various knee injuries (skiing, judo, football) otherwise I would probably run faster. Im 44yrs old and still developing, and yeah, doing both strength training and cardio :)
I personally rarely lift weights… running has always been a huge part of my life, especially this year, I’ve set my goals on a half marathon, and after a 6 year relationship ended, it’s helped me lift myself up and clear all thoughts… exercise in general is good for your physical and mental health, just go out and do what feels best for you, wether its running or lifting weights, I guarantee you’ll feel more confident no matter what you do. Great video!
Absolutely love that he picked Ryan Hall for the picture of a "skinny runner". He's one of the best American Distance runners of all time. Also, since he retired Ryan Hall has gotten absolutely yoked, is still faster than 99.9% of people, and has become one of the best distance running coaches in the world!
Great video Alan. As a 59 year old man with nearly 30 years of drug free powerlifting I started incorporating running last year. Went from 103 kilos down to my present average of 73.5 to 74.5. Those decades of heavy lifting took a toll and neck and lower back has the usual bulging discs and narrowing, torn tendons etc but I firmly believe that good nutrition and rest, smart running and smart lifting will allow me to lift and run for years yet. My best to date this year is a 6.29 mile and a 23.48 5K, double bodyweight squats for 6 consecutive reps to competition depth. The goals for my 60th year include a sub 6 minute mile and 10 consecutive bodyweight squats, a sub 22 minute 5K and a single 2.5 times bodyweight squat. Best wishes to all lifters and runners everywhere and to those who do both.
It’s good to hear this from a long time lifter. I’ve been an ultrarunner for 16 years, and much of that time I’ve also been a powerlifter. It is difficult to juggle consistent training for both. It takes patience, and trial and error.
R u david goggins
My biggest takeaway from this is how Alan somehow manages to workout in only 30 minutes per session. I'm stuck at the gym for a minimum time frame of over an hour.
Yeah I also train for an hour minimum. I can't say what he trains but 30 minutes would mean little rest times or just one/two exercises... You can totally do 5 sets of squats in less than half an hour but then ya don't have any other time left lol
Me too, I'm stuck with minimum one hour
I have to echo this too. I have occasionally been strapped for time and basically did every set with 30s or less rest and still hard to get in a full work out in less than 40m much less 30m.
I think he does very minimalistic weight training like 2 moves a session with high intensity
Absolutely true especially with so many bodybuilders in my cycle who are incapable of running more than a few minutes, this is your heart , exercise it too
Great video. I’m almost 60. I was strong and a capable lifter in my 20’s and 30’s. I thought running was from the devil. Bad for knees etc. Then I met my wife and started running. Jokingly at first. Now over 30 years later it’s my first love. I run long and often. Long gone is my plus 300 lb bench at 168 lbs. I still do a lot of dumbbells and pull ups I can tell you running changed my life. Better for brain. It’s kept me very young. All my back problems went away from heavy squats. You need both running and lifting but I find running better for overall health.
Great video! I definitely fell into the no cardio trap for years while weightlifting. Then I decided one day that I was tired of not being able to run. Like, my body actually felt weird and awkward when I attempted it, due to being unaccustomed to the mechanics of running- simply running! I started training for a half marathon, and I’m happy to say I haven’t lost any of my gains. Got a 10 mile run due tomorrow, and it feels so good to know that my body (and mind) is now physically capable of doing such a simple, natural exercise
It's not just running. You can't play any sports if you do nothing but lift weights.
I returned to pick up basketball after not playing serious sports couple of years due only focus on "looking good".
My latheral quickness, reaction time, reflexes, reaction time was pathetic. Over 3 months it started to get back at some base level, but it's amazing how stiff you become if you avoid cardio to "benefit" lifting.
You won't really lose gains, you will drop some water weight and look depleated until body does recomposition
@@gulinp1 I agree! Glad you were able to get back at it
I'm 60 years old I Mt bike and lift weights they help each other.I enjoy them both. I think hardest thing is my mind set....my mind wants to just do one sport at a time and to be honest it wants to over train on that one sport. I am much healthier doing two sports/disiciplines in my weekly workouts. It lets body recover better (especially my upper body). I have always been impressesd on how those MMA guys can mentally and physically manage so many disiciplines at the same time. Here is my weekly workout plan. Also at my age I'm not afraid to throw an extra rest day when needed.
Monday-Lift: Chest, Biceps, Shoulders, Abs
Tuesday-Bike: High heart rate day, shorter bike day about 1 hour with hard hills.
Wednesday-Lift: Hard Leg day, Abs
Thursday-Bike: Very easy bike day 1 hour social type ride low heart rate flat ride
Friday: Back, Triceps and Abs
Saturday-Bike: Long bike day with lots of hills 2-3 hours lower heart rate, favorite workout:)
Sunday Home project day or Rest Day or could be Lift Arms easy or very easy bike spin, short with low heart rate flat no hills. Easy Day. Any Suggestions?
Fellow Sac resident and just reach 40 years old. Alan, I love your advocacy for including running with lifting. I'm training for a full marathon in early December and also maintaining my 8th cycle of Starting Strength. It's all about finding a balance. I won't sacrifice my muscles for the sake of a faster running pace.
*Sacramento
I knew that was Sacramento! American river
I have recently started running and I’m now running just as much as I’m weightlifting (after doing just the latter for over 7 years). The topic of combining the two interests me greatly, please keep the videos coming! :)
Alan, been secretly watching all your videos since 8 years ago, all the way from the how to squat/bench/deadlift tutorials. Recently got that sudden feeling that I wanted to run, and I did, and the challenge was way bigger than slowly pushing up those gym numbers! I cannot believe I gassed out after 5 minutes of "shuffling"! I was considering getting myself a health check and I saw this video and wow, that's very very comforting to hear, especially about that part where running will kill gains!
Love your videos!
I completely agree! The only downside with running is if you have physical limitations in your knees e.g. Arthritis in my case. But keeping cardio in the loop is essential! As always, love the content Alan. Greetings from SA
I've heard of tons of people on carnivore diet healing arthritis. I know it sounds restrictive and it's difficult but can't deny the results so many people have had with issues like that
I'm 58 and weight train 4 days a week and run twice a week 2 to 4 miles. I really enjoyed the video because what you are saying has worked great for myself.
Cardio: I run a conversational pace 5K for 5 days a week and one 5K timed run every Saturday. I then have a relaxed bicycle ride on a Sunday. Weights: I lift 6 days a week following a training plan. I allow roughly 6 hours between the morning cardio and evening weights session. I have found that both compliment each other in providing no injuries and greater endurance in both.
Great video and yeah we share a great name too!
Allan
hey allan, ive been watching this channel as a thin stick runner and cyclist for years now, hoping that when i finally trip and fall into some weights ill know what im doing. its great to see a video like this to get a perspective on how things are viewed from inside the gym. great mythbusting and keep on shuffling!
You should look into calisthenics, it mixes perfectly with cardio
This video was so well explained, particularly from the perspective of the lifter who rolls their eyes when their parents say “don’t throw your back out!” You’re speaking all facts my g
Thanks for your videos on running. I've just started doing the "shuffling continuously" for 25 minutes with some walking in between and it has made me feel a lot better about how sedentary I used to be just lifting weights. I actually had knee and foot pain that has greatly improved after going from sitting all day at work to at least jogging a couple times per week and doing some cardio.
Awesome keep it up!
Run walk run by Jeff Galloway... very good fir not getting injured etc.
Solid vid helping to dispel some misnomers about combining weight training and running.
I'll add that one should consider the details of hypertrophy vs. strength along side running, as its a major decision point when determining your weight training goals. The interference effect is much lower when doing high weight, low rep strength training, as the adaptations are highly neural-based (muscles learning to efficiently recruit available resources). The adaptations of hypertrophy, namely increasing muscle fiber size and lowering mitochondrial density , are more antagonistic with aerobic adaptations. Also, as you mentioned in the video, power training is the most antagonistic against running.
I started doing both around Memorial Day, in the spring, and I really enjoy it. Especially the fact that it helps with the recovery from leg day because you get extra blood flow without extra stress. Hiking and running. Sundays are my highest intensity day since I have more time and I also try to go out and walk 6 miles which definitely prevents DOMS
Dude spot on, i can´t count the amount of people that tell me "oh dude don´t run for your cardio you´re gonna lose muscle, instead do a whole hour walking on the threadmill" how is that any different from me running for 20 minutes after lifting? it surprises me how pretty fit people treat the human body as such a delicate thing, your body can take it.
I pulled 250kg for the first time the day after I ran 12km, the effect it has on your training is really rather minimal especially if you're lean and well conditioned. I personally find HIT cardio to have a much larger impact on my strength training than endurance running.
One of the most intelligent views on running coming from a lifter I have seen. I am so tired of the gymbro culture bashing on running, depicting it as some either unnecessary or harmful. Keep up spreading valuable and truthful content!
Regarding what was around 2:40, I would add that if someone is overweight I would not reccomend anything high impact for them until they (sufficiently) get their excess fat lost.
Joints can be damaged permenantly and if they want the most longevity they should be sufficiently light before running IMO.
Otherwise I totally agree.
This is a great mindset shift for me. In the military running is all about getting fast enough for the PT Test. I understand incorporating cardio into workouts, but I always felt I needed to run for speed. It’s relieving to accept it’s not about that.
I will say that training for a marathon killed my leg gains and it took months to get back previous strength. But I also found out that changing my routine to more reps less weight might have helped retain more muscle. I'm doing another marathon in March and will be trying this.
I'm happy to report that I can hurt myself both while running and lifting weights. Not everyone can. I'm extremely talented.
I love both activities. A combination of endurance and power-strength is something we should all strive for because I've never thought one is better than the other.
amen, like most things in life, balance is important
@@suleyman2768 👍
I used to lift, now I mountain bike. Trying to get fit again and my goal is a balanced body (no muscular imbalances) that is strong and flexible. This was a great video, thank you.
So glad you made this! I never thought I’d get into running (I was always that kid that finished the school mile in 15 minutes), but I slowly eased into it over the years. My main love is still bodybuilding, but I’ve now become a runner…in my 40s!
Great stuff! Old gym rat that always have said that “My body is just not suited for running”. After decades I get that it was just an excuse. Now I’m trying to run 15 km per week and not seeing any negative results whatsoever. Wish I started earlier (41 now)!
I love your videos. Been lifting and watching your stuff for 7 years. I appreciate your approach and I'm happy you're still making content. You're awesome. Inspiring stuff
i started running at 310lbs. If you're heavy it's very important to make sure you don't get shin splints or knee problems. I had success using minimalist shoes with practically no padding. They forced me to run closer to the balls of my feet instead of the heal. If you're striking the ground with your heel first you will get injured guaranteed. Those shoes will force you to run correctly. Do that, start very slow, take 2 days off between runs and always stop running when your shins hurt or your knees hurt. I did this in the beginning and now I can run 2+ miles every other day with no problem. Took me about 2 months and it's been very sustainable with my weight loss and physical fitness.
I've been running and powerlifting for about a decade and I must say it's really enjoyable to do both. Interference effect seems to only become noticeable when I run >30 miles/week when I'm training for a race - the big lifts would usually drop by 10 - 20kg. When I'm running just 10 or even 20 miles/week, I'm able to make progress on strength. I think the important thing is to consume enough calories and plan your rest days and workout intensity accordingly.
Awesome video! My experience i Powerlifted for 5 years. Did 3 meets at the start of the pandemic i got into running from zero aerobic base. After 2 years. I try and balance the two (Powerlifting and Running). I average 20-25 miles a week with 4 days of running and lift 3x week. Im not as strong as peak during powerlifting but still have a 405 deadlift, 315 squat and 225 bench. You can do both but its way harder than focusing on just only one. That makes it so much more worth it IMO.
I really appreciate this video as I intend to add running to my training routine, but I have no idea where to start, how much or how little to do.
I don't know how many videos you plan on doing about running, but having one on how someone who lifts weights can get started or a routine for beginners would be really nice.
I could barely walk, and then i started going out for walks in my neighbourhood until it became too easy and then i started adding running & walking and seeing how long i could run for before dying for breathe. Now i go out and run my path and it gets easier day by day
Great video! And it's so ironic that I started running a few weeks ago myself. Not going to lie, my process began with walking 1.5 miles then it grown into a steady jog. Thank you Alan for the great insight and encouragement!
I'm a runner who started lifting weights, and dieting & supplementing towards gaining some extra muscle. Thanks for dispelling myths about cross training these two sports. The human body was built to adapt to cardio stresses and muscular stresses, and to improve in either/both over time if the proper stresses are applied.
I'm very happy with my physique and my running shape. Gained 12 pounds since last year. Doing my 2nd marathon in one week!
Bad lifts and running will eventually lead to muscle strain. If you're gonna lift and run, avoid those hinge lifts - cleans, deadlifts, etc. Not worth being sidelined with a strain for 2 weeks to a month. But this video is spot on .
To reiterate Alan’s point. The Bioneer does some really insightful videos about how just 1-2 running workouts a week is enough to really stimulate the body. Personally I have a jogging day and a sprinting day, the other 4 days are lifts and a mobility day for an “active recovery”.
Depends on your goal! But as with all training, the biggest benefit is from the initial sessions.
Something important to note about running injury prevention is to prioritize running frequency over volume. Why? Most running injuries involve tendons and bones in the lower leg and foot. This is because tendons and bones are best stimulated by short duration, high intensity exercise (plyometrics, sprinting, weight lifting). These tissues WILL adapt to endurance running overtime, but most of the stimulus occurs in the first few minutes, or less, of a running session, after which you mostly accumulate stress without much additional stimulus. Therefore, prioritizing running frequency (running as often as possible but keeping most runs short) is going to help maintain bone and joint health.
While lifting weights is often promoted for promoting bone and joint health and preventing running injuries, dedicated lifters are much heavier than the typical endurance runner, and body weight is a huge risk factor for running injuries. Main risk factors are running volume, energy balance, and bodyweight.
Fantastic video! This is exactly what I am doing the last 7 years! Worked like a charm despite the fact I went to a private gym (with a PT) based on Charles Poliquin method. You forgot one more thing. By adding extra sports you have a choice whether you are in the mood for the gym or to go outside and do for one day something else. In the long term I tended to be way more compliant to workout no matter what. However strenght training is and will be my main focus. Warm greetings from Amsterdam!
Man, i' haven't been following your channel for a while, you look so athletic and lean now, dude!
Bro you’re girth on the third leg is impressive
Timestamp?
@@haroppert9562 bro?🤨
@@YuhboyJacob yeah thats right, Imma say it with chest, I wanna see his third leg, what about it?
People talk about the pain of bad calves genetics but no one mentions bad third leg genetics.
Now the whole video I was looking for it instead of concentrating on the video. Thanks 😂
Mate, I’ve liked your stuff for ages. Followed you in the early days but I’ve had a kid and not seen much RUclips. Got on tonight and you look amazing. From the early beard and strongman stuff you’ve changed completely. Hope you’re happy as you look 👌🏻
Hell yeah man. I had the EXACT same experience- I’ve added 20-30 mins of cardio 2x a week, and I’ve been surprised at how easy it is been
man that family life shaped this guy up! As a dad myself i can see you rake your parenting serious!
It's simple. Your most important muscle is your heart. Weights take care of it a bit yes, but incorporating cardio will bring literally every component of your health to a better spot. That in turn, would also better your capacity to lift more.
Cardio keeps us alive and helps us stay healthy, I imagine it also helps strengthen the immune system ☺️ Once I get the hang of my program and main movements, I can't wait to get back into training for a 5k
I am certain that you're right, that most people can run consistently without it negatively affecting their weight training. In fact, I believe it can be beneficial. Not just for the really out-of-shape guys who have trouble doing 10 reps of squats, but for anyone who wants to get the blood, nutrients, and endorphins flowing. I'm just not interested in running or doing cardio for the sake of cardio. Weight training is already a big hobby that requires a lot of mental energy, consistency, and time. I don't have an interest in also doing another such thing. I do cardio when I go outside and do things. I don't drive and go most places on foot. When I go shopping, I carry the 40-60 lbs of food home. My resting heartrate, even when close to 20% bodyfat, over 200 lbs, and all bulked up in the winter, is at most 60, which is normal. I do more cardio when I cut, and I do enjoy moving about, exploring, etc., but running without a destination isn't fun to me.
I do both. I’m a man in my late 40’s and realized running is more beneficial to my overall health.
Your heart is a muscle too. Make sure it's jacked as well as your arms.
Some extras, go to a running store, get fitted. They can tell you your running style and make certain that you get the right shoes. This really matters.
Also pay strict attention to your running form. The better you run the less strain on your body and energy spent. Some have attested to the effectiveness of the MAF method. But if that isn't your preference just run or jog or Fartlek. Its really about time not distance or speed, time.
One thing I've enjoyed is wearing a zero lift shoe for everyday walking around. I currently wear an old old pair of XERO leather shoes that just seem to last forever. They are zero lift, have no padding yet I can walk all day on concrete with no foot ache. The reason I've come to appreciate zero lift shoes is they've really strengthened my flat feet. That and my feet can open up more, not be so cramped, while working/keeping the foot muscles strong. Now I can jog 8-10miles and not feel foot aching at all. Don't forget to keep those minerals and sodium levels elevated. Its really hot out there and sweating will deplete your mineral stores which can lead to anxiety and other issues if not replenished. LMNT isn't a bad product to try out.
cheers!
i found that lifting heavy weights for a few years improved my running naturally. becos my muscle had improved along with my range of motion simultaneously, it made running easier. sure, my runs were only 5kms at a time and i only did it once a week, but being stronger and bulkier was the motivation that allowed that to happen.
Im really glad youre touching on this issue. Ive been running and lifting together for over 10 years and never once has running impacted my gains in any way. The ONLY thing that has was me getting out of the groove of lifting for one reason or another and taking extended breaks from it or lifting just here or there and not taking it seriously. Im more concerned with how I look than my numbers which is why Ive always disregarded people saying you shouldnt run if you want big gains, but I went from barely being able to deadlift 225 to 300 in just a few months, all while running anywhere from 24 to 36 miles per week.
For me, running is huge for both my endurance and mental health. It's a great way for me to build up long periods of endurance so I don't tire out quickly which has transferred over to lifting when doing hypertrophy training. For mental health, it gets me much needed sun along with just being outside, getting fresh air, seeing wild animals on my runs, or getting to stare at the night sky on night/winter runs. Ever since I started running outside, I can't ever touch a treadmill because it's an absolute bore.
I had been powerlifting for 4 years. Now, I have been training triathlon for 4,5 years. I can tell, that running and lifting is a great combination.
I needed this video and it comes at the most opportune time because just last month I went out and out of the blue felt the urge to purchase a legit set of running shoes and start my journey to start running. I've been a powerlifting/strongman athlete for years now with no focus on long term endurance. As a result Im bulked up to 260 lbs with good strength, but HORRIBLE cardio capacity. Running while a bigger guy is hard, but im breaking it in real slowly and find myself really enjoying this new endeavor. I had the mindset forever that lifting/being strong and running did not go together...........I was wrong and feel like its adding to my performance in the gym and in life.
I have been adding cardio to my weight lifting routine and I honesty feel as if I have more energy to do things. Cardio is not the enemy. My current goal is to get up to 30 minutes of stairs every time I lift. For days I don't lift, I do 30 minutes of walking. As I get older, my goal went from being the biggest guy in the room to feeling good about my own body.
Good to see you still doing your thing Alan, always rooting for you. Semper fi!
Like this comment if you’ve prolapsed in the gym.
I was a 3:10 marathoner 7 years ago. I got burned out. I stopped running and got fat. Around my 49th birthday, I decided to make a change. I fell in love with The Barbell Prescription and started lifting weights. But I missed running. Now I use the Mafetone Method to run 4-5 times a week and embarrassingly slow pace.
My goal is to lift for a year for strength and simultaneously run slowly for one year, then change my focus to getting faster and make a run at a marathon again when I’m 50.
Even better, run with a weighted vest or hike with a weighted vest (rucking). Great low intensity cardio, but also, fantastic posterior chain and trapezius gains. Been incorporating it into my regular workout routine the last few months.
Rucking with a backpack - yes.
Just running - yes.
Running with a backpack - no.
Rucking with a weight vest - also no.
Running with a weight vest - no.
Speaking from military experience and 2 disc herniations. If you don't want to fuck up your spine, ruck with weight behind your back (backpack/rucking backpack/military backpack etc.)
And don't run with anything on you for long distance.
I started running around 18 months ago, and was really starting to enjoy it and make good progress. I then decided to go to the gym and lift weights around 6 months ago as I realised I was weak in other areas and needed to work on them, plus lose body fat. At first I slowed down my running to focus on the gym, but then realised how much I enjoy both, so kept up the running. I made the mistake once, of running in the morning then trying to perform leg day at midday, and it killed me. So now I run on the off days, maybe 2 times per week, 5k run each time. I find both activities compliment each other. I now run much better since going to the gym as my core is stronger therefore my upper body and shoulders are more stable, and my workouts are better from an endurance point of view as I don't get so tired since I have a pretty high VO2 max and level of general fitness.
A guy I work with who goes to the gym warned me not to run as it's bad for my knees, but I ignored that advice and kept running :)
I go for a hiit session after lifting most workouts. I go for about 1.5-2.5km and I feel like I don’t struggle to lift weights as much. I don’t get as tired during my sets.
I commented something similar on a Nick Bare video. But I came from endurance sports. Boxing at a decent level. Triathlons and sprint distance runs 10km etc.
I got into strength sports and over the course of two years swung completely the other way. I’m not exception in strength sports but I’m a pretty naturally gifted endurance athlete.
I got pretty big for a natty, 115kg still had abs and got reasonably strong.
These days I cycle 30km almost daily, days I don’t ride I row at home. I run twice weekly, a longer trail run and the second I alternate speed work or hills.
I still bench 140kg for paused reps, front squat 160kg, high bar 180-190kg deadlift 240kg all beltless, can throw a 130kg axle over head, hit a 350kg yoke and run 135kg farmers in each hand.
I’m no national level strongman but enjoy the benefits of being Strong. But I’m that strong while crushing a lot of endurance athletes who have a lot more experience then me.
4:05 I go the hood so I CAN run. Simply gives you more motivation with gang members chasing you
Always avoided running as I just wanted to get bigger but running makes me feel free, clears my mind
unless you are 75kg person like me trying to put on weight but you lose 3kg overnight, just bcs of your metabolism, no, running really is not good idea in this case and can make your already very hard progress impossible.
cmon dude just eat pasta its not that hard to put on some calories
@@mikedix2341 fr, rice is even easier. It's not hard to eat str8 up 300g of rice which is 1000kcal
🤦♀️ He says you CAN do both, if you’d LIKE to. You don’t want to, then don’t.
This is why exercise programming is vital. You are correct to point out how splitting up the training prevents the interference effect. Even if you run/row/bike in the morning and then lift 8-10 hours later, or vice versa you have given your muscles and energy systems time to replenish. Although, as HIIT demonstrates, you can use it to your advantage depending on your lifting goals. For example, I would not program HIIT for a powerlifter as they need the rest between sets as part of the exercise program. But, said powerlifter could definitely go for a hike, jog, etc on any of their programmed rest days and not interfere with their progress.
In 2017 I have a 405 pounds squat for the first time and ran a marathon in the same month i’m damn far from a good athlete so if I can do it, anybody can do it.
Great video, easy to understand. Who really wants to be the person when you’re 30+ that can deadlift 150kg but can barely put out a sentance after walking a 15 step staircase? What actually is more ”fit”? A normal person should be able to do both imo.
The real danger in running is that it can apparently cause your beard and hair to fall out
I’ve been stalling in my workouts and struggling to find a way to include running into my new work schedule. Thank you for giving me new motivation and helping me include running into my new workout plan.
Good stuff man, I'm so tired of every video being about absolute optimal gains instead of getting fit IRL. 99.9% of us ain't competing for anything, we just want to look better and live longer.
Awesome video as always, Alan!!! For me it's cycling...I take get as much satisfaction from my low resting heart rate as I do from a new lift PR. Strong heart and strong body!
I've been watching your channel for 7 years. Started deadlifting after watching your channel
running and lifting weights seems optimal for looking good, being fit healthy and ready, along with a variety of physical activity/games/sports. just like they taught us in heath class. Great channel
More folks need to see this. Many lifters don't like running because, well, they're bad at it. But then they start fudging the science to try and justify that. This is a great balanced view on how it actually shakes out.
As a professional mid distance runner, you have to do both. I lift three times and run 70 plus miles each week. People often stigmatize running, thinking you have to be weak and skinny. On the contrary, to run a fast one mile or 800m run you have to be strong and fast, otherwise you’ll not have the leg speed.