Best way to incorporate running as a lifter?

Training Advice/Discussion General

1 week ago 04/26/2024 5:06pm EDT

I lift - currently can do 2-4 reps of 1/2/3/4 plates of OHP/Bench/Squat/DL.

I'd like to incorporate 3 runs a week but ideally in a way that synergizes with my lifting, or at the very least, minimizes gainz loss. Shorter distance HIIT type of stuff seems to be the way to go. I'm not a total noob to running as I run 3-4 miles twice a week and can maybe run a mile in 7:30.

I'm thinking something like an easy 3-5 mile run, a day of intervals at the track (100, 200, 400s), and one day where I warm up, run really hard for 20 minutes, and cool down.

Would this work?

1 week ago 04/26/2024 5:41pm EDT

re: rakesh patel

It depends what your goals are. It would require a lot of running to interfere with your lifting (either running so much you can't lift ad much as you currently do, or creating some sort of caloric deficit that you can't make up for, for a long enough time that you run out of fat to lose that you start losing muscle). If your goal is just general health/fitness, I would say you only really need one intense run per week. It could be either sprint training, high-end aerobic interval training (e.g. running at max aerobic capacity, but not a sprint, and making the workout more difficult as you progress by modulating the recovery), or continuous hard running). If you haven't done much aerobic training before, you will make rapid improvements initially just by running easily regularly, so you may as well do that as a start.

1 week ago 04/27/2024 9:57am EDT

re: Klotho

Klotho wrote:
It depends what your goals are. It would require a lot of running to interfere with your lifting (either running so much you can't lift ad much as you currently do, or creating some sort of caloric deficit that you can't make up for, for a long enough time that you run out of fat to lose that you start losing muscle). If your goal is just general health/fitness, I would say you only really need one intense run per week. It could be either sprint training, high-end aerobic interval training (e.g. running at max aerobic capacity, but not a sprint, and making the workout more difficult as you progress by modulating the recovery), or continuous hard running). If you haven't done much aerobic training before, you will make rapid improvements initially just by running easily regularly, so you may as well do that as a start.

Seems like good advice. I’d add, look for the minimum effective dose for your goals. I’d say that it wouldn’t be too much. Probably two or three runs per week max. If you want to do any more I’d suggest going for a walk.

1 week ago 04/27/2024 10:03am EDT

re: Total fitness

Literally just Bench, that's all you need

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