PLEASE READ! Running and Lifting - -

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ephman2002

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My normal workout routine consists of a 20-25 minute run, followed by a 45 min - 1 hour medium lifting session. I have been recently told that I should lift FIRST and then run afterward. Is this true? My goal is to gain 10-15lbs of muscle while maintaining my current physique. Any help would be appreciated!

Thanks
 
from what i could reameber its better to lift then run
im not a pro at this but when you run it carves your body and cuts it out so when you lift and then run it will do twice that cuz everything is flexing when you run.. so yeah

i do suggest lifting then running i think you will be getting much better results
 
OuTLaW said:
from what i could reameber its better to lift then run
im not a pro at this but when you run it carves your body and cuts it out so when you lift and then run it will do twice that cuz everything is flexing when you run.. so yeah

i do suggest lifting then running i think you will be getting much better results
Click to expand...

thats a bit of a hazy explanation!

I would say that you should put all of your energy into your main goal, so if you main goal is strength and muscle, lift first, because if you lift afte running you will be tired from the running.

conversly, if your main goal is fat loss and fitness, run first so you can put maximum effort into it without the lifting draining you beforehand.

-Alex
 
Thanks both -

I switched it around yesterday and definitely had a better lifting session than normal. I was a bit wiped for the run but still managed my normal distance/speed. One more question if you don't mind.. I usually lift/run mon, wed, fri, and swim for 30+ minutes tues and thurs. Since my goal is really to gain 10+15 lbs of bulk, would swimming for these two days prevent me from reaching this goal? It definitely seems like I'm getting a great workout from it because I'm exhausted at the end and it feels like I've worked my muscles out well. Let me know if you have any thoughts. Thanks!
 
this is hard to say. Swimming is definitely a brilliant workout, but whether it is ideal for gaining mass I am not sure. I would say that if you carry on running and swimming so much you should ensure you are taking in enough calories to cover this.

If your diet is low in calories, your body will start using its own resources for energy which means you may lose muscle mass. Work out how many calories you will need and eat enough to support that, including plenty of protein, carbs, and unsaturated fat.

-alex
 
If you want to bulk up then you need to eat a lot, lift heavy, and minimize or even drop all together the running. Especially with a goal of 10 –15 lbs, if you lifted heavy 3 times a week, and then lifted fast twice a week with weekends off you’ll see pretty good results. At least I am. I lift heavy on mon, wed, and fri. and fast ciruits on tue, and thur. And I think I’m getting pretty good results. Still adding to my frame while cutting off body fat at the same time.
 
Ive found that a short jaunt on the tredmill (5-10 mins) before lifting, feels great. It warms me up and gets me psyched. Then following my lifting, I do a rigorous run, (20-30 mins)
 
yes, a 5-10 min run is ideal to warm up, however, a 15-60 minute run is diferent story entirely.

it depends on your goals.
 
Another plan for those who have a relaxed schedule.

Run for 30 min early in the day....then work relax eat.

Do your training later in the day or early evening.
 
yes, but you still need to warm up immediately before lifting. The best and quickest way to do this is joint rotations, folowed by 5 minutes of cardio, followed by a light set of lifting.

This takes less than 10 minutes and will prevent injury and increase performance.
 
eman...
i think also you must consider what your aims are for running.. is it to shed fat or to maintain or gain cardiovascular endurance?
if you wanna cut fat.. a good diet is essential,.. but also remember that its not necessary to utilise an intense run (unless you are like me and love the intesity)... you can do interval work on any piece of cardio equip or even on the road...

If your aim is to maintain or improve on cardio fitness... i would say do your cardio work out on a seperate day to your weight training.. and on the days you DO weight train, DONT FORGET TO WARM UP@!!! it is SOOOO NB!!!!!
GOod luck!!!!
Cheers,
Mish
 
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