Is it safe to do? Not jogging running everyday but on that same sort of track. What I mean is stair climbers, bike, sprint ect. I'm trying to lose weight so if I did these things along with weight training after my cardio is that safe to do? Thanks
Running Everyday
- Thread starter metaphysik
- Start date
Your body needs time to recover... Your level of fitness and the intensity of your workouts determine how much rest you need... Basically the adage for running is hard run followed by easy run...
every day would probably be too much... your best bet is to post what your are doing in a diary page and let folks observe... If you are over-doing it... people will let you know.
every day would probably be too much... your best bet is to post what your are doing in a diary page and let folks observe... If you are over-doing it... people will let you know.
And over the long term running every day can be very hard on your joints and connective tissue (knees, hips, ankles, etc.). Remember connective tissue does not grow and recover as fast as muscles, so just because you are not sore doesn't mean your connective tissue has recovered. Connective tissue may not cause any pain until is has degenerated to the point of serious injury!
while we're on the subject
What about running every other day and lifting weights every other day (your off days from running)? If you aren't working your legs that counts for recovery right? Or is it a matter of not putting your legs under strain but also not putting a load on your body period?
What about running every other day and lifting weights every other day (your off days from running)? If you aren't working your legs that counts for recovery right? Or is it a matter of not putting your legs under strain but also not putting a load on your body period?
Muscles take about 48-72 hours to repair after a session of weight training. That means training it once or twice (maybe even three times, depending on your program) a week would be sufficient.MilitantGeek said:
It's best that you don't run everyday...one of my college professors said that he used to run everyday, thinking it was good for him; but later on, he ended up damaging his hips, and can only jog now but for a short time period.
According to your plan, I'd recommend only weight training the legs twice a week, while the remaining days (that you're not lifting), you can use those to run/jog. Just keep a 2-3 day gap in between your weight lifting days. You should try joining a gym that has a swimming pool as well...swimming is a good full-body cardio exercise.
But to threadstarter: There are other effective ways of burning fat and losing weight than just running. Doing weights is actually a form of cardiovascular exercise, and also helps raise your metabolism. But more importantly, diet is a HUGE factor in weight loss, so keep that in mind.
ive heard as long as you do different types of exercise you should be okay. so if you run on monday use the bike on tues as it uses different muscles. of course dont start this straight away build it up so your body can adapt.
You can do cardio every day, but it's best to have AT LEAST one, maybe two days of rest off. And not all your sessions have to be "intense"...that can lead to overtraining (increased heartbeat, irritability, trouble sleeping) which isn't good. But yes, it is suggested that you change it up each day. From a 45 minute jog one day to a 15 minute sprint another day to a slow off-trail run on another, etc.
Just make sure your sessions are from 20-45 minutes.
Just make sure your sessions are from 20-45 minutes.
LeanBean said:
My latest program is Chest/tris, 35 min run, back/bis, 35 min run, shoulders/abs, 61 min run, off day. Weight days are three exercises per muscle, with 3 sets of 8-10 reps per exercise. I also crank out 5-8 pullups on my run days. Seems to be working so far.
LeanBean said:
Ewww, I hate the thought of putting weight on the legs. I prefer to get my leg conditioning from running and save the eights for the upper body. And no money for a gym, and I hate the gym environment most of the time anyways. I have a weight bench and barbells at home + good running shoes + bike + ipod, I call myself set. Oh yeah, I swim like a brick.
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Running makes my legs what then? Tiny, easily broken sticks? I'm not a princess, just lazy, and it seems to me like running 3 days is plenty of leg work.
Every morning I do about a three mile jog. Not intense, right around a 9-10 minute mile. I don't really feel like I am overdoing it. On rainy or exceptionally cold mornings I go to the gym and jump on the eliptical for 45 minutes. Overtraining? I am seeing fantastic results....
Wow, way to get butthurt easily. I was just messing with you sugar.
Anyway, running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries.
There ya go son.
Of course you aren't overtraining.
You're switching up the intensity and time duration. Keep in mind that you are putting yourself at risk for injuring your hips and/or your knees since you're not giving at least a days worth of rest, since running puts stress on those two places. There's also a chance you'll experience muscle catabolism (loss of muscle)...however, I've read that cortisol (which is the main factor in muscle catabolism) only builds up under high intensity workouts. I'm assuming you have a weightlifting program going on as well, seeing as how your avatar is most likely a photo of yourself; and you appear to have very large lats and a defined back that's been defined through weight training. In that case (if you work your legs as well), then you wouldn't have to worry about catabolism.
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That wasn't butthurt.....it was sand in my mangina
Anyway, running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries.
There ya go son.
/bows down, I give, I give, just stop twisting my arm (leg?) and I'll squeeze some leg weights in there somewhere. So now that I submit to your mighty will, what is the recomended number of leg weight sessions per week? Can I do them once a week, same as any other group? Or do they need it 2 or 3 days a week?
theleip
2
Think you nailed it right there. Not doing leg work is just a cop out and will result in less results overall. Cardio does not build muscle. Even if you were in a caloric surplus you would be lucky to gain any muscle from running. You could up it a tad by doing hill programs in a caloric surplus but still only minimal results. If you are in a caloric deficit overtime running will eat into your untrained muscle and the result will be weak legs, you will find training to get harder and burn out.
Choosing to just do the exercises you like is really just wasting your bodies time, and going to cause you more trouble in the long wrong. By training some muscles and neglecting others you are going to cause balance problems and possibly cause injury to joints and muscles even in areas not of your legs. It always amazes me that people don't want to train the very thing that holds them up.
So bag the lazy and hit the squats!
Thats not all thats lar.....nevermind...way to easy....
Haha, yeah I have a pretty good weights program set up, But right now I am cutting and aim to run about 25 miles a week the aid in a speedy weight loss. My legs never feel bad, so I didn't think I was causing harm but you guys scared me with joint and knee problems....I have friends with bad knee's, that is the absolute LAST thing I want. Thanks babe!
Muscles usually take about 48-72 hours to repair, so you can do them once a week; but two or three times a week is what you wanna aim for, for optimal results. Seeing as how your legs handle your bodyweight everyday, they can be pushed really hard, especially calf muscles.
For me, personally, I'm currently doing something like this:
Monday: Upper body
Tuesday: Lower body
Wednesday: Cardio...a game of racquetball, swimming, yogging, etc.
Thursday: Upper body
Friday: Lower body
Weekends: Rest and chill.
With my routine, I've been getting great results by giving adequate rest periods for my body. My thicky-thick thighs are now lean and defined, and I'm not longer embarrassed to wear shorts or a bikini. It's awesome.
But yeah, after incorporating weights into your program and once you notice some definition in your legs, you'll remember me and love me long time for giving you great advice. I promise you.
I'm sure you know this, but diet plays an even bigger role than your running with your cutting phase. And you should try swimming, biking, or even rowing...that **** is GOOD cardio right there.
Bad knees suck terribly. I'm glad I was able to help somehow.
Diet is spot on