Posted: 12/19/2009 11:02:27 AM EDT
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Ok I am a runner and run 3 times a week but also run on my lifting days. I don't squat much as it ruins my run for that day. I know I need to though. I normally run 3-6 miles on leg day and then do the Machines and one legged squats (maybe 2 sets of 10). Lately I have been running 3 miles in about 25 minutes with a 25lb weight vest to help build up the legs. I then can hardly squat the bar after that though. I'm not a marathon runner but I like to run no less than 3 miles and up to 10 at least 3 times a week. My legs are good running legs but squats not so good. when I was in the School of infantry back in the day we ran with packs all the time and I had big legs. I thought the weight vest running would do the same and was right. I don't want to get huge just be in great all around functional shape. I can do 20 dead hang pullups, run 3 miles in close to 18 minutes depending on day, and do my 100 crunches in 2 minutes (using Marine standards to judge overall fitness).
how do runners work in heavy squats or don't they? I would say I'm a runner/rock climber over a power lifter but I want great balance. thanks all! |
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I'm not a runner, but I used be a strength and conditioning specialist. A few quick thoughts. 1. Careful with adding weight to running, depending on the running surface you may be adding to the wear and tear to your knees, etc. The older you get, the more you will focus on longevity and kick yourself for crap you did when younger... Trust me. 2. Running and Squatting to build bigger legs or power are two different goals. You are better off focusing on ONE at a time as you will achieve your results faster. So whichever you feel is worse (ie. squats) make that your priority for several weeks over the running distance. When that elevates to where you want it or a short term goal, work on the other, then when both are where you like them it is much easier to maintain them both then build both at the same time. Background: Muscle Fibers: Type I - Endurance; Type IIA & IIB - Power / mass; Type one fibers are what your using for sustained endurance activities, ie. running several miles. Type I fibers will actually SHRINK as they become more efficient. By shrinking, they reduce the distance chemicals, neurotransmitters, nutrients, etc have to move w/in the cell to continue to maintain energy over the long hall. The Type II fibers are for shorter burst, endurance strength and power, etc. Hypertrophy occurs in the Type II fibers. There are a variety of things that affect muscle fiber size, such as water retention / hydration level. If squatting to increase endurance strength and build mass, the workout needs to produce strong enough muscle contactions to stimulate your body to adapt. If you cannot produce strong enough contractions, then you're not going to see size increase. So, if you run and tire yourself out, then come back to squat, your Type II fibers will be depleted of glycogen, the fuel needed to help produce muscle contractions (it's more complicated than that... ATP... CP... etc, but let's keep it simple). So even though you feel you are "tired" and kicking your legs ass, you aren't stimulating mass / strength growth at that point. You are only further fatiguing them (endurance). Try squatting on non-running days, perhaps with a rest day in between. ETA: If I were in your shoes, I would not only squat on non-running days, but I would limit my "longer" runs to once or twice per week tops. Everyone's body is slightly different and will respond differently, so there is some trial and error. Me, I would do one "normal / longer run per week, focus on the squats / legs and do much shorter runs on a few other days. If you want to be even better, do one "heavy" leg day and one "light" leg day about 3 or 4 days apart. |
| If your squat isn't that great you have to squat before your running in order to improve, as well as ease back on your running. Your body can only recover from so much activity and if you push weight training and cardio as hard as you can, both are going to suffer. |
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Quoted:
If your squat isn't that great you have to squat before your running in order to improve, as well as ease back on your running. Your body can only recover from so much activity and if you push weight training and cardio as hard as you can, both are going to suffer. I would agree with that. Otherwise your muscles will already be worked and tired and your form will suffer and you'll also be more at risk for injury. As a rule of thumb, I'd always do any heavy lifting prior to or in a separate workout from any serious cardio exercise. Light weight, range of motion, or body weight calisthenics I do after cardio and a good cool down/stretch usually. |
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I would not run on leg day...also might think about not running the day after leg day.
Frankly, as someone who runs and does squats, I have come to the conclusion that you should not attempt to do heavy leg weights and long runs. You can probably get away with heavy leg lifting running 3-6 miles three times a week––-that's not that many miles. But if you ever intend to go longer or go faster, you're going to have to stay fairly light on the squats. I personally don't do over 315 on squats because I am running long at least once a week. |
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Some pretty good advice here I think...this is what works for me- I don't do long runs (over 3 miles) except for very rarely. I do heavy leg lifts (squats, front squats, deadlifts and overhead squats) regularly. My runs mostly consists of 400m-800m runs. Doing this keeps my legs strong from the lifts and the runs train my body to run fast. This has helped me maintain my bootcamp 3 mile run time 10 years later. It's all about priorities. I could run faster if I lifted less. I could lift more if I cut out the runs I do. I need to do both, so I sacrifice I little from each in order maintain decently at both. What are your priorities? |