Will running twice a week ruin my weight lifting?

[clash]

Hi

I'm not a professional or anything, I'm just trying to gain some muscle and get in shape. I'm 5'10 and 170 pounds. I've been doing the 3x5 for like 3 weeks now. I feel like I'm in really bad shape. Sure im starting to lift more and more but cardio wise, I'm weak. I can barely run and I run out of breath faster than someone my age (19) should.

So if I start running say twice a week on my days off, how much will that affect the weight lifting? Will it stop the muscle growth?

 

[SouthernLord]

Running is fine, but it can slow strength and size gains. Twice a week will not kill you, just try to keep each session ~30 or less.

How is your current diet?

 

[clash]

My diet is decent. I mean...I'm a college student with a schedule that changes everyday so its hard to for me have that perfect diet some people have. But I still stick to basic healthy foods such as Oatmeal, eggs, chicken breast, turkey, lots of fruits and veggies, whole wheat bread, nuts. Don't really eat any junk food except maybe some beers on special occasions

How would it be if I started eating a bit more, especially on the days I do the cardio so I don't see a sudden drop in weight?

 

[desmond]

A 30 minute run will burn about 300-500 (and even more if ur psycho fast) calories depending on your fitness.

Just make sure you consume enough carbs to prevent this being at all catabolic.

Australian AFL players (Australian Football League) often run 10-20km per game, and would have to do a lot of running. A lot of them manage pretty decent physiques - e.g., Ben counsins. So muscularity and running can go together for some people

Ben Cousins training with Richmond at Victoria Park.

 

[needtogetaas]

No its all good bro.

 

[fortunatesun]

Try to do your runnuing and training on seperate days or at least a few hours apart. It's important to allow yourself enough time to recover otherwise you won't have the energy to reach your goals. Common sense but with someone just starting out I didn't want to assume...

 

[Sub-Zero]

A 30 minute run will burn about 300-500 (and even more if ur psycho fast) calories depending on your fitness.

Just make sure you consume enough carbs to prevent this being at all catabolic.

.

yes.

and also, depending on intensity, do a post workout shake after, similar to as you would after lifting

 

[desmond]

yes.

and also, depending on intensity, do a post workout shake after, similar to as you would after lifting

agree with PWO shake, but no need for WMS - a tasty banana whey shake will be fine

 

[SouthernLord]

A 30 minute run will burn about 300-500 (and even more if ur psycho fast) calories depending on your fitness.

Just make sure you consume enough carbs to prevent this being at all catabolic.

Australian AFL players (Australian Football League) often run 10-20km per game, and would have to do a lot of running. A lot of them manage pretty decent physiques - e.g., Ben counsins. So muscularity and running can go together for some people

Ben Cousins training with Richmond at Victoria Park.

He is definitely jacked. What kind of caloric intake would you guess he has? 6000-8000 a day? I realize that these guys are the genetic elite, but I imagine their calroie demand is high.

 

[Sub-Zero]

agree with pwo shake, but no need for wms - a tasty banana whey shake will be fine

wms?

 

[Big_BK]

waxy maize starch

 

[bran88]

I feel like as long as your doing more high intensity running/traning you're fine. If you start running over 30-45 minutes, that's when you might run into gain issues. Think about football players? They do a lot of explosive short running and remain jacked (among the suppliments they use to aid). lol

 

[mattu3743]

Hi

I'm not a professional or anything, I'm just trying to gain some muscle and get in shape. I'm 5'10 and 170 pounds. I've been doing the 3x5 for like 3 weeks now. I feel like I'm in really bad shape. Sure im starting to lift more and more but cardio wise, I'm weak. I can barely run and I run out of breath faster than someone my age (19) should.

So if I start running say twice a week on my days off, how much will that affect the weight lifting? Will it stop the muscle growth?

I would say do a 15 min cardio sesh after you work out 3 times a week, dont forget working out with weights is cardio. And use the time off to recover and grow. My 2cents

 

[Jocques Straap]

If you are eating enough to cover the extra calories burned during cardio, it won't hurt you at all. Just make sure you are eating getting lots of good carbs, good protein, good fat, and you will grow.

Working out with weights can be cardio, but only if you are using limited rest, working at a high intensity. Heart rate is heart rate, regardless of how you raise it.

I will say, that if you are feeling like you are getting a "cardio" workout in the weight room. Then you need to change your program. The time in the weight room, is for weight training. I feel it is very important to keep your HR below anaerobic threshold during weight training. The goal is to get stronger/bigger, working out in a tired state is only going to reduce the amount of weight you will be move, meaning you will be placing less stress on your muscles, hindering your development.

 

[lockdownd7]

In addition to what others have said, it's worth mentioning that by manipulating the frequency of your running, you can enhance your strength work. Ex: Run 5 days a week for 3 weeks, then drop it back to 1 day week for a couple weeks. You'll see great results.

 

[clash]

Hey I'm wondering...how does that work. Why would changing the frequency help me...I'm just curious because this is the first time someone has told me this.

 

[lockdownd7]

Hey I'm wondering...how does that work. Why would changing the frequency help me...I'm just curious because this is the first time someone has told me this.

Well, it's pretty simple:

By using a higher workload for a period of time, you increase you're body's ability to adapt and recover. Then when you pull back and lower the workload, you'll be much better recovered from workout to workout. This is what periodization/dual factor theory is all about. Also, it works better the greater the change....in other words, switching from 3 days a week to 2 days you probably won't notice much, but going from 5 days down to 1 or even none, you'll see a big difference. You'll feel pretty worn down during the volume phase, but once you deload/allow that fatigue to dissipate, you'll do great.