Table of Contents:
Strength Training For Endurance Athletes and Runners
Video taken from the channel: Hybrid Athlete
When Cardio is KILLING Your Gains (VIDEO PROOF!)
Video taken from the channel: ATHLEAN-X™
What’s The Fastest Way For Endurance Athletes To Lose Body Fat?
Video taken from the channel: EndurElite
Cortisol Level And Cardio: What Endurance Athletes Need To Know
Video taken from the channel: EndurElite
Endurance Athletes Want It ALL!!! (Can I Run a Marathon AND Look Like a Bodybuilder?)
Video taken from the channel: Mr America Heart
Benefits of Year Long Strength Training for Endurance Athletes
Video taken from the channel: Dave Scott
20 Mile Run Am I Losing Muscle? | Marathon Prep
Video taken from the channel: Nick Bare
Although most research has found that heavy resistance training programs may not improve endurance, this doesn’t mean endurance athletes should never lift weights. The key is to lift weights in ways that do not restrict the volume of beneficial, sports-specific training that an athlete does. How Athletes May Benefit From Strength Training.
Too often, even when weight training appears on an endurance athlete’s schedule, it seems to get very low priority. Many times, these are the workouts that an endurance athlete will skip. Take home message: Perform weight training, upper and lower body, at least 2 days per week.
Realistically, endurance athletes should not weight train 5-6 times per week like strength athletes. 2-4 times per week is plenty. Doing both endurance training and weight training every day at high intensities is just too much, especially for athletes with full time jobs and other commitments.Many athletes engage in long-distance training and racing in the hopes that they will decrease their body weight and body fat. As a result, their mindset may still be caught in the “diet mentality”; therefore, they believe that less food and more training is the way to lose weight.
Lifting heavy weights to improve endurance performance might seem counterintuitive, but it can benefit distance athletes more than you might think. For many years, endurance athletes stayed away from lifting weights, thinking that time in the gym was going to add bulk to their frame, slowing them down. But as we learn more about strength training, athletes and coaches have found.Three Considerations for the Endurance Athlete.
The goal for an endurance sport, and the training that accompanies it, is to efficiently perform sub-maximal output over a long period. An event like a marathon can last 2-3 hours for an elite athlete, but it could last 4-5 hours for a recreational athlete.You should only be lifting weights in this range if you have a good level of weight training experience.
Even for those with a good level of experience I would tend to avoid going heavier than 75-80% of 1 repetition maximum – this equates to a weight that can be lifted approximately 8 times.The take-away message for endurance athletes is that a focus on pure aerobic training with no strength training may result in a less-than-ideal hormonal response to exercise, which may affect reproductive function, drive, and physical appearance.Endurance athletes have a tendency to ditch the weights for added miles.
Sure, added miles means more endurance; the longer your race, the more time on your feet you will want to log. Yet strength training is an integral part of any distance program. It is something that I’ve seen a lot of programs put aside for more traditional volume training.#1 Avoid fasting for high volume weight training and endurance work.
A great quote from Ori Hofmekler is, ”You can’t achieve maximum longevity and fitness at the same time; choose one.” The takeaway message?Endurance athletes often have a “sleep when you’re dead” attitude. And it comes into play when considering why athletes can gain weight when their training volume increases. Research shows that athletes who forgo sleep to get up early are paying the metabolic consequences of reduced insulin sensitivity of fat cells, which leads to weight.
Endurance athletes that are new to resistance training should start using light/moderate weights and employ a high repetition approach. Endurance athletes with a greater level of strength training experience, and greater level of adaptation, can place a greater.Many athletes both recreational and professional lift weights as a supplement to their training regimen. Lifting weights can improve your muscular endurance more than pure cardio can.
I, for.The key to building your endurance lies in enriching or replacing your routine weight-lifting sessions with interval training and workouts which will challenge your body in a different way. Endurance is born out of the challenges like these, and all the strength.Doesn’t strength training make runners and cyclists bulky and slow? Won’t weightlifting take away from my endurance training?
No, and this is why.
List of related literature:
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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from Nancy Clark’s Sports Nutrition Guidebook | |
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from Swimming Fastest | |
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from Practical Applications in Sports Nutrition | |
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from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard | |
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from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications | |
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from Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives | |
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from The Swim Coaching Bible Volume II | |
| |
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports | |
| |
from Encyclopedia of Sports Medicine |
119 comments
How do you figure out how much more calories you need after running 20 miles?
Does it kill gains only if you try to strength train after or will it be okay to do a day of strength and a day of cardio?
Based on long run training and ironman races, I take one Gu gel every 5k or 3.1 miles.
Wow no way. Its not like you just did an intense workout and then complained that you cant do as many pullups than you did if you hadn’t done the first workout. Crazy how that works.
When you’re in caloric deficit automatically you will lose weight, fats & muscle mass. Make sure you take proper grams of protein per day or take BCAA’s to maintain your muscle mass while doing cardio.
This was recorded one year ago. Nick noticeably got much leaner and probably lost minimal muscle mass.
Damn this dudes come a Looooong way in just a year. Amazing work.
Running Marathon is like having periods:mood sings, cramps, feeling horny, nauseating, and feels like itll last forever
Good stuff, but the gels; get off them and get some fruits, dried fruits or homemade chocolate balls and drink water instead. For restitution; smoothie on pineapple, strawberries, miso and spirulina.
Chocolate covered peanuts are my gus call it weird but it works ♂️
So, Jeff, I like to jog. I am not good at it. I am trying to build up my lungs and heart to be healthier. I also decided to start some muscle building exercises at home. I try to jog every day, now with the quarantine with extra free time (still work but no commute). Should I be doing my home muscle building excercises before or after a run? Or should I alternate every day? What is the ideal in general?
Them GU things you have, do you prefer caffeine and how does it make you feel with or without?
How does a person get rid of lactic acid in there body when running.
So does this actually kill gains or just limits you from reaching full capability of achieving gains? Im assuming conditioning/cardio doesn’t kill your gains it just restricts you from achieving your full strength potential. Am I wrong?
yes, you are losing any muscle not recruited by running. If you ever get to a BQ you will lose a lot of it and trying to keep those upper body workouts will put you into catabolic fatigues that will feel like hell on earth.
Since this virus has happened I’d been running and increasing the distance slowly and recently on my days off I’m doing 2 cardio sessions the first one is 3 miles the second one is usually anywhere from 2-2.5 miles is it good to do it like that of all at once
I run 60k a week and it’s hard NOT too lose weight….
I’ve lost significant weight
I sure did, i weighed 300 lbs 2 months ago and deadlifted 450 lbs no warmup like it was a bag of groceries, went on a diet and ran my first 10 miler today at 225 lbs, i can barely deadlift 315 anymore.
Ruuning is crazy i feel like im dying after 8. Is 10 miles in a 1 hour and 25 mins ok?
I too came from a bodybuilder background and started long distance running a year ago. You said that you have not going heavy on legs during long distance training. I hope your are also changing your upper body workouts too because then you will create an imbalance. I went from cage squatting to BB squatting and lunge walks with 45 lb plates on my chest. Replaced rowing with pull ups, benching with machines and BB presses. Something else I do is the count. I just don’t go down with a 1,2,3 up and down count. I go 1,2,3 down then 1 up to create explosiveness and make these slow twitch into fast twitch to help with running. Great to see some big boys running.
to put down those paces and be almost 200lbs nick must have one hell of a strong heart, i’m a runner myself but about 40lbs lighter, i can’t imagine having to carry that sort of bulk around during a 20miler, props to you man
In my opinion you spoil yourself too much! I run 5k, 10k and marathon since I was young, all I take was water, and my mom makes me some homemade bread in Africa. That’s all.
Why do men feel that if they lose muscle they are beta males?
That’s the thinking of an insecure man
Yeah, nice video.
The body will adapt, it seems people think strength and physique are always indicative and same with endurance.
But this makes sense, look at the cheetah…they’re extremely explosively powerful but skinny. Of course not much endurance but that’s how it is.
You need to be elite if you want a physique, endurance and strength all in one package but it is possible. Just dont expect to look like an anime character or mr America.
Great video.
Yh exactly.its kinda bro science if you think about it. That you can’t do cardio or you will lose all your gains.. It just depends if you eat more that day to compensate for the excess burning of calories. I don’t run super long distances. But I always run a few miles as fast as I can and try to get faster at it. However I eat a Lil more on those days and Ive never lost strength as a result
Can I look like Cristiano Ronaldo and still be best 10k runner like Mo Farah?
If you don’t lose any muscle mass while training for a marathon you are on gear 100%. You cannot keep the power while building that kind of endurance. It’s one or the other unless you are juiced. Not being a hater just speaking the truth
Nice video! Yesterday, I started to do jump ropes between my sets. But today I won’t because I watched this.
31/2 hrs. to run 20 mi? A 10:30? You need more then GU. You need to train. I’m confused I thought you were running? How is it you can stop and talk to the camera? Dude if you’re legit you should be able to get up down some water bang out 20 like nothing. If you truly need some form of caloric intake then you’re not ready. Do you think Pheidippides had GU or youtube? Oh I see you’re just trying to sell your BS supplements.
I was 235lb when I ran the Honolulu Marathon… I was 240lb when I started training-I kept doing a pseudo-strength training routine on my off-days and it absolutely slowed me down the day of the race.
You get my respect my friend for running with all that muscle
fantastic video dude… but 20 miles is a bit of a challenge for me, perhaps I’ll adjust my supplement program, thanks for the tips!
Look at Greg Douchette and Nick Bare. An elite level Zwift biker and a bodybuilder and fast high milage marathoner with a JACKED physique respectively. They both heavily train weights along with their intense endurance activities
okay so basically I’ve read a lot about running and losing muscle and the truth is that when you run your testosterone decreases and for muscle growth you need testosterone
Wow, I haven’t been here in a long time. Good to know you’re still running!!
What’s your breathing pattern or an easier way to breathe while running? I feel that is the downfall of my training
I believe enough in the video, but if anyone tells you that “too much running is bad for you” they probably can’t run ♂️
Your dehydrating the muscle & when you hydrate it will be more defined.
I am training for my first marathon and I am in the 8th month of my bodybuilding journey. I do have lost some strength but when I have the urge to run a marathon I don’t want to ignore it. Both bodybuilding and long distance running are amazing things to do and switching priority for me is not a big deal because living an active lifestyle is my ultimate goal.
Why would you want to do cardio before workout? Shouldn’t these be done separately?
Heavy legs at 15? GUs? PUSSY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Then how people in the military keep their Gaines? They do all the cardio workouts, but they have muscle mass as well..
I’m in exact same position as you. I’m training for a 100K and haven’t lost strength, but have actually increased food consumption.
FRUIT forever, cross fit shmotfit, paleo faleo, FRUIT is KING for recovery! Love your channel!
Simple orange is sooo goood.. How is your pre workout compare to no explode? I have been taken no explode for a few years when I was in the army. The new formula is not the same as the old one and looking to try something new.
Remember the old saying about marathons. There are two parts: the first 20 miles and the the last half. Good luck! Training is looking good.
What if it leg day? Should I do cardio after or before my leg workout?
7:30 “So I haven’t lost strength, I haven’t lost size necessarily. The one thing I have noticed that I’ve lost is size and strength in my legs”….pick one; either you have or haven’t
Over time LSD guarantees long term injury and ill health, switch to 5-10k running
Why are almost all pre-workout supplements sweetened with Sucralose? That’s one of the few sweeteners I just won’t consume.
When you play a video and begins with Zepp, you know it’s gonna be goooood
Do cardio in the morning if you can and strength training later
Idk why I find it so funny when gym rats commit to long distance running. I mean it’s awesome long distance running is absolutely freeing and mentally one of the last challenging forms of exercise you you can do but gym rats all have the same form and clunk along ahah. Guess as distance runner I should be careful what I say thought any of the guys like this guy could destroy me if they wnatedd ha
Hey Nick try not to cross swing those arms mate try keeping them driving forward instead of across!!!! It makes for more drag
Ran 25+ marathons and use to do all those GUs and supplements and then realize they just were over-hyped. Eating all good natural foods is your best option.
Aloha David that’s great video
thank youuu allll
great info
Im a little more barbaric with it. I lift and run a lot during a week. Almost just force myself to do it. I run 4-5 times a week and lift 4-5 times a week. Run 4-7 miles per run, full body in the weight run. But I am not a professional or expert in either discipline.
I could never figure out how boxers do all that roadwork and yet some of those guys look like jacked bodybuilder. Especially the heavyweights.
How old are you? I just joined the Navy 36. I’m trying to get back into running/ jogging again but I’m slower and stop more. When I was 2227 I jogged 6 miles a day. Then got a desk job. I just started jogging in the pool, it’s with a belt so I don’t touch the bottom of the pool. Any suggestions? Thanks for posting!! I leave May 22 bootcamp
As someone who has run 7 marathons I am well qualified to comment on this. I went from a 195 lb bodybuilder to a 162 lb marathoner and back three times. In order to complete a marathon comfortably you need to put in a minimum of 40 miles per week with long runs of between 15 to 20 miles over 5 or 6 days. It is impossible to maintain any muscle mass at that mileage. You also will not have the energy to do much weight lifting when running that much. Plus…your testosterone levels are going to plummet. Guys are commenting about being able to run a fast 3 miles but the marathon is a completely different animal. For the record my best bench when lifting was 345 at 192 lbs and my fastest marathon was 2:59 at 162 lbs. You cannot combine the two.
It’s not “burning muscle” that causes muscle loss from endurance exercise. It’s much more complicated than that. The changes are at the cellular level in the muscles. The chemical composition of the muscle cell “motors” will switch from creating muscle strength and hypertrophy to the oxygen-based energy system. This causes muscular atrophy as the body tries to make itself lighter and more efficient for the repetitive endurance activity. Muscle mass is “expensive” tissue that requires excess oxygen and energy to carry. The body will shed muscle mass no matter how many calories you consume if you are routinely engaged in endurance exercise. Part of this is caused by the lower testosterone level that results from engaging in endurance activities. Endurance adaptations always cancel out strength and hypertrophy adaptations.
A well-built bodybuilder type can run a fairly decent 3-mile run (around 18 minutes); & such can run a marathon, but most likely won’t come close to winning the marathon…
When one puts in a lot of regular, consistent long-distance running practice for marathons, then one can’t also look like a well-built bodybuilder (sans the use of some sort of unnatural chemistry which may be invented, or some act of God, of course).
20 miles? Wtf? I’m dead after 5 miles and your doing 20… Good shit
Hola, you are brave for promoting those routines. I’m fan of Mentzer routines and the more reduced ones are the harder to promote as people think that more is better.
Best beneficial routines for me were always those performed one per week with just couple of movements. The greatest gift from Mike M. Wasn’t only the training method, the free time to enjoy lfe and other sports it’s more valuable for me.
Thanks John.
Good topic. I’d be interested in your opinion on Crossfit athletes John. They do insane, almost inhuman amounts of cardio yet they all look jacked, especially the women. Do you think it’s ‘supplementation’? A lot of the women seem to have slightly protruding bellies.
Well, if u want to be a big mass monster pro BB that tries to make pretty much every muscle as big as possible, then u likely know u can’t also be a marathon runner. If u have a really physical job it’s the same thing. Still, if u do some running/biking and/or have a very physical job, u can still carry quite a bit of muscle if u are smart about it. The one set thing works great for that. U can do just one body part a day or however u want to do it. Most people do too many sets anyway, which is ok if u have the time and energy, but if u are doing other physical stuff, either the weight thing will suffer, or the job or endurance thing will suffer.
Hi John….. Thank you for doing this… Unfortunately if you are an ectomorph even if it is not 1ong distance but just the activity itself such as cyc1ing 10 mi1es a few times a week it is hard to keep mass on a1 though you can get cut up for sure.
I just intuitively learned to do some heavyish compound lifts after a run to keep from getting that skinny-runner look. Franco Columbu once said he always did some arm work even after a 2 mile run on the beach.
Well i want to go up in weight and build muscle but i also need endurance for boxing so idk what to do lmao
Tried combining my 12 sets of weight exercises with a minute of intense jumprope after each. No wonder it felt like hell. Thank you for the advice!
Way to go Nick!!!! I ran 20 miles just recently in my prep for my marathon in Manchester England UK this April 7th. I dont upload any treadmill workouts from my gym sessions to Strava but thought it would be cool to show you some comparison if youre interested. Im also nowhere near your size and physique. I weigh roughly 86kg and have a high athletic and cardio centered swimmer background. I started at 7 minute mile pace way way too quick and by mile 20 i was up to 11 minutes per mile. defo some more practice needed for me. This will be my first marathon so ive been starting to get more serious with my training. thanks for motivation jon
Will our gains be killed less if we do cardio hours after strength training?
His personal best bench press was 375lbs for one rep now it’s 295, still very impressive and his physique is very impressive.
But the question will one lose muscle mass and strength if one does alot of cardia? Answer is yes.
I’ve seen many bodybuilders that cant run 50 meters and run out of breath. Thats pathetic i want a good ratio strength-cardio
That’s the whole point of conditioning and endurance… you dont have any so you need to do it more…
You really won’t see a huge muscle deterioration difference I think that is a myth to not do cardio. Even if you do you will look better with better tone vs bloated look.
Jeff really has a buff midget pushing him up when the camera cut away for them final pull ups
So why mma fighters still have good body muscle figure even if they have enough cardio…or doing such massive conditioning?
But I run moderately for 6min before workout because I can do much more when I’m warm. Also, my joints feel better.
Ok so basically, don’t do Cardio before working out. If you want to do cardio then do it on a different day than strength training?
Most people out there photoshoped themselves to look ripped…. jeff photoshoped him self to not look ripped…
I have been watching Jeff for years. He’s great. One of the people that inspired me to pursue a degree in physiotherapy in the UK. I know UK physiotherapy is different to the US physical therapists in a number of ways. I just started wondering though why Jeff doesn’t refer to evidence when discussing pathologies. I assume the US just don’t abide by clinical evidence as much as the UK does.
So what the fuck! Eat super healthy, breath properly so you don’t get bloated abs, keep a good posture doing EVERY EXERCISE, sleep in a good position, 8-10 hours of sleep, now I can’t do my fucking cardio?!? Cause I do like a mile run every day, then my exercise.
How does riding a bike for 5-10 mins before stretching and then lifting, compare with going straight into a strength exercise?
Good video. Please dont’ say “”based off of.” It is “based on.” One thing is always based on another, not based off of. It’s a nonsensical statement, and its use is increasing at an unfortunate rate. Be one of the well spoken people, not the mass culture dumbasses.
Hey. I got myself into a situation where i need to do some cardio (Sport training) each week, even tho I am trying to gain weight (bulk). What would your advice me to do? Eat more calories, because I burn more or… ty for good content btw
Does ab excercise kills my gain I used to do it after workout
Sir what are your thoughts about the great mike tyson
Ran 6 miles
30 mins jump rope
Then 1 hour weight training
Hi Jeff..Please make a video about risks of ejaculations on muscle gains. I didn’t find a proper answer from anywhere.
I have a question.. I was just lifting barbell doing curls and I felt it very much in my biceps, like the feeling of it becoming bigger, then I lifted dumbbells (which have lighter weights) and I don’t feel like I’m making progress in my biceps. Is it normal or is it a bad way to lift a heavier weight then proceeding to a lighter weight when working out?
1hr before I eat the same thing I have every AM. 8.5hr slow cooked overnight Steel Cut oatmeal. Mixed with crushed walnuts, flaxseed, hempseed, blueberries, strawberries, organic peanut butter. Also a cup of coffee. I use to use GU gels but now use Mauten gels and drinks. I’ve been Vegan for 4.5yrs and feel stronger, faster, clearer. I have 5wks of training left before Cleveland May.19 in the next 5wks I have 4 20M+ runs.
What are the benefits of running long distance one in a while, if your main goal is explosiveness (in sports)?
Wait what? I’m not doing it wrong? Jeff approved my method?
Daaaymmmn
What if I didnt do cardio at all? Just did basic weightlifting for a bit thrice a week. Will it work? Or its just fruitless endeavor? Tell me so i can stop early. Im around 5’11 170 lbs.
Is it bad to just do a 5 minute warmup on the elliptical or something before leg day? I feel like it helps to get the blood going a bit first.
Great article on why not to do endurance training while trying to gain strength and muscle mass. https://www.outsideonline.com/2270846/how-build-strength-and-endurance-simultaneously
Nice vid as usual man. That is A LOT of gu though. It doesn’t bother your stomach? I’ll probably use a gu and a 1/2 maybe 2 for a full marathon. Stomach starts going funny any more than that
In the Forces they always make you run first and only after that would come the strengthening part. They say we need ‘Go body’ and not ‘ Show body’.
Although it is absolutely true that the ability to perform strengthening exercises does get affected after cardio.
Before you suggest I wasn’t recovered from the exercise I did the previous day remember this…I did one single set of pullups to concentric-only failure (no eccentric failure), rested 24 hours and came back to repeat this single set (except this time immediately preceded by a bout of conditioning work which is currently a popular programming protocol). In any healthy individual, this single set would not prevent you from being able to repeat another single set a day later. In fact, most anybody with any training experience at all could reproduce another set to failure just MINUTES after completing the last one! That is what would occur in a normal workout. So no, a lack of recovery from the previous day is not in play here. Nor is the fact that I didn’t rest between jumps and pullups from a muscle recovery standpoint. The lats did nothing during the jumps of course. What is in play here is the limitation of blood borne resources caused by the activity of the conditioning on the muscles of the legs leaving less of an ability in the lats to perform to their maximum because of their lack of these same resources. Strength gains will suffer if trained this way. Overall athleticism is improved.
Cool, so I have adapted my initial workout from being unguided slow reps to max, to slow reps with specific times in a 5×5 setup with a slight warmup before that, then a 3 mile run, over to some stretching. Then, the day after that, some calisthenics with a long as road march with a 30 something pound backpack and water.
I’m hoping after my marathon I lose all the muscle on my right arm from masturbating so much:D
A Jeff, what if your doing your strength training and your explosive leg training at totally different times during the day with at least a few hours in between? Is it still bad on strength training?
I wake up very early in the morning and run for 30min, then I rest for like an hour before I start calisthenics. Is that ok?
I am a footballer and I have to have the aerobic capacity to run long distance or sprints
Does doing Bulgarian split squats and squats before doing push-ups or any other arm exercise, result into lower pushup reps?
Jeff: Doing conditioning training with strength taining is wrong
…
Jeff: or is it
That guy on the extreme right at 0:22 got too “RIP”PED after doing cardio
When you first started training for long runs of 20+ milesdid you ever stop to walk? Or have you always been able to just keep pushing through?
I support no injustice in the video and comment section if there is any
Great promotion for the sugar and refined carb industry. Don’t need to eat all that gu stuff. My 20 mile long runs were done on water alone. That trains the body to burn fat. I took two Gu’;s in my first 3 marathons (races) at 10 miles and 20 miles. All were comfortably under three hours.
I feel like if you were breathing right you would have more gas
You should have done the anaerobic exercise and the pull after one day rest. B/c seems like you forgot rule #1 of strength training is that you are not supposed to train same muscle groups back to back on successive days lol
This is so logic, please dont explain things a 7 year old can understand, its offending
He probably got the Photoshop body idea from Captain America the first avenger haha
Could always do conditioning at a different time of day to not be tired. I usually go for a bike ride around noon, then do weights at 7-8pm. I don’t notice any difference in lifting ability vs the days it’s raining/cold and I skip the bike.
hi guys im new to working out. so im trying to get as much gains as i can ( bigger chest etc ) so only do cardio run 2 miles on my off days from weighth training??
You MUST be an endomorph body type. I have NEVER seen this much muscle in a marathon runner (let alone a professional runner)…
So I have been doing 20 minutes of cardio before each and every workout wether heavy lifting or hiit training so essentially I’m making a mistake by doing that? I believe it I just want to make sure I’ve got it right.
Damn so no more burpees? I love burpees!!! But that must be why it’s taking me longer to bulk up