Fix Some Running Myths

Bigger Stronger Leaner
1

Ok. So, before pursuiting bodybuilding, I was a successful distance runner competing on the national level before a calf injury. All the bodybuilding sites I visit seem to have a massive phobia of running, thinking that distance running produces nothing but sticks. Let’s clarify a few points.

1)BodyBuilders want to be shredded. Distance Runners ARE shredded.
2)Bodybuilders are muscular because of weight training. Distance runners are small becuase they dodge weight training.
3)BodyBuilders should run 15-24 miles a week. Marathoners run over 100 miles/week.
4)Bodybuilders want to be as lean as possible. Distance Runners want to be as lean as possible.

You see, there are some very important differences and similarities between the two. I want to draw emphasis to number two. Look at Alan Webb (http://www.runnerspace.com/members/images/4/954_full.jpg). He is the american record holder in the mile, does over 100 miles a week running, and emphasises strength training more than other elite runners. See the lean mass he has while still composing muscularity? Running wont kill you. Stop being a pussy because cardio sucks and hit the roads.

2

Also, I want to attack the way you all run, if you run at all. Running is great for fat burning. Jogging is bullshit and half assed. Really, if you’re intending to do a cardio workout by running, you should put in more effort. You wouldn’t half ass it with the weights, why with running? I should clarify, People are “running” too slow. Ideally, a conditioned and fit person should be between 6 and 8 minutes per mile. I used to do between 5 and 6 in college, now I aim for 7-7:15. Still a good clip. get’s the body working, the sweat flowing, and the fat burning.

Also… runs should be atleast 5 miles (if you’re conditioned for it) but probably no more than 8 or 9, lest you want to try for the marathoner body. I also recommend 2-3 times a week for just regular living, more if you have a performance goal. also, NO WALKING!!! jesus christ. that’s like going for a set of 10 on the bench, stopping at 5 and walking to the water fountain and chatting a little before you get the other 5. So… faster and longer. it’s how you’re gonna maximize your workout and effort for results.

3

Having a bad week?

4

Also, I hate the way everyone recommends cardio intervals. those are more retarded than Planet Fitness memberships. The usual up 10-30 seconds seconds recover 60 seconds for 5-10 rounds. bullshit. that’s in essence like riding the bike for 5 minutes. Who’s the genius that recommended trading 30-60 minutes on the bike for 5 and expect all the same results if not better? Really, the up part should be near maximum effort sustained for 60-240 seconds. Yes, 4 minutes of maximum effort for you badasses out there. Then the “recovery” phase should be probably just a touch under what you would do for steady state cardio, not half or less of that effort.

Alright, i think my rant is over for now. Criticize if you want, but I have the cardio background i doubt few here can match.

5

Before this goes nuts and there’s a gif about eating popcorn i must say that some running is a good idea basically because you never know when you may need to run, I mean from a purely survival point of view.
No matter your size it’s a good idea to be able to run a few hundred yards really fast. I think running more than 3 or 4 miles, though sometimes quite relaxing in an odd way, is not very necessary. This coming from a guy who’s done 3 half-marathons ( about 10 years ago or more)

6

[quote]Grog15 wrote:
Having a bad week?[/quote]

Nah, just got off work and read another training article doggin marathoners and warning bodybuilders to not look like one.

7

[quote]Nards wrote:
Before this goes nuts and there’s a gif about eating popcorn i must say that some running is a good idea basically because you never know when you may need to run, I mean from a purely survival point of view.
No matter your size it’s a good idea to be able to run a few hundred yards really fast. I think running more than 3 or 4 miles, though sometimes quite relaxing in an odd way, is not very necessary. This coming from a guy who’s done 3 half-marathons ( about 10 years ago or more)[/quote]

Alright, I’ll admit, 3-4 is probably enough to get quality work in. especially if it’s not slumming jog pace. I have a personal enjoyment with the 6 mile trail loop i do, so i recommend 5 for those that can do so with enough ease to be working but mentally relaxing.

8

[quote]shicks wrote:
Ok. So, before pursuiting bodybuilding, I was a successful distance runner competing on the national level before a calf injury. All the bodybuilding sites I visit seem to have a massive phobia of running, thinking that distance running produces nothing but sticks. Let’s clarify a few points.

1)BodyBuilders want to be shredded. Distance Runners ARE shredded.
2)Bodybuilders are muscular because of weight training. Distance runners are small becuase they dodge weight training.
3)BodyBuilders should run 15-24 miles a week. Marathoners run over 100 miles/week.
4)Bodybuilders want to be as lean as possible. Distance Runners want to be as lean as possible.

You see, there are some very important differences and similarities between the two. I want to draw emphasis to number two. Look at Alan Webb (http://www.runnerspace.com/members/images/4/954_full.jpg). He is the american record holder in the mile, does over 100 miles a week running, and emphasises strength training more than other elite runners. See the lean mass he has while still composing muscularity? Running wont kill you. Stop being a pussy because cardio sucks and hit the roads.[/quote]

Wait…what?

You must be anorexic if you think “muscularity” and this guy is who pops in your head. Most bodybuilders do NOT want to look like Alan Webb.

Most bodybuilders also know how hard it is to put on real size if you are running 24 miles a week. That would be WHY all of those distance runners are so damned skinny

Even in season pro football players don’t expect to make much in the way of gains when their activity level is that great which is why most don’t make gains until the off season.

You seem confused or are a troll.

9

[quote]shicks wrote:
Also, I want to attack the way you all run, if you run at all. Running is great for fat burning. Jogging is bullshit and half assed. Really, if you’re intending to do a cardio workout by running, you should put in more effort. You wouldn’t half ass it with the weights, why with running? I should clarify, People are “running” too slow. Ideally, a conditioned and fit person should be between 6 and 8 minutes per mile. I used to do between 5 and 6 in college, now I aim for 7-7:15. Still a good clip. get’s the body working, the sweat flowing, and the fat burning. Also… runs should be atleast 5 miles (if you’re conditioned for it) but probably no more than 8 or 9, lest you want to try for the marathoner body. I also recommend 2-3 times a week for just regular living, more if you have a performance goal. also, NO WALKING!!! jesus christ. that’s like going for a set of 10 on the bench, stopping at 5 and walking to the water fountain and chatting a little before you get the other 5. So… faster and longer. it’s how you’re gonna maximize your workout and effort for results.[/quote]

Post pictures please of all of the muscle you’ve built with all of the running.

10

[quote]Professor X wrote:

[quote]shicks wrote:
Ok. So, before pursuiting bodybuilding, I was a successful distance runner competing on the national level before a calf injury. All the bodybuilding sites I visit seem to have a massive phobia of running, thinking that distance running produces nothing but sticks. Let’s clarify a few points.

1)BodyBuilders want to be shredded. Distance Runners ARE shredded.
2)Bodybuilders are muscular because of weight training. Distance runners are small becuase they dodge weight training.
3)BodyBuilders should run 15-24 miles a week. Marathoners run over 100 miles/week.
4)Bodybuilders want to be as lean as possible. Distance Runners want to be as lean as possible.

You see, there are some very important differences and similarities between the two. I want to draw emphasis to number two. Look at Alan Webb (http://www.runnerspace.com/members/images/4/954_full.jpg). He is the american record holder in the mile, does over 100 miles a week running, and emphasises strength training more than other elite runners. See the lean mass he has while still composing muscularity? Running wont kill you. Stop being a pussy because cardio sucks and hit the roads.[/quote]

Wait…what?

You must be anorexic if you think “muscularity” and this guy is who pops in your head. Most bodybuilders do NOT want to look like Alan Webb.

Most bodybuilders also know how hard it is to put on real size if you are running 24 miles a week. That would be WHY all of those distance runners are so damned skinny

Even in season pro football players don’t expect to make much in the way of gains when their activity level is that great which is why most don’t make gains until the off season.

You seem confused or are a troll.[/quote]

I’m also in the school of thought that cuts out bulking cycles. I don’t think that it’s necessary to put on so much weight to cut of 90% of it later in the year. So I endorse a cardio plan like this. I do concede that extra cutting for superior definition is great around competition, but we can keep good beach bodies all year IMO.

11

600×800 61 KB

LOL at the new face of bodybuilding.

12

[quote]shicks wrote:

[quote]Professor X wrote:

[quote]shicks wrote:
Ok. So, before pursuiting bodybuilding, I was a successful distance runner competing on the national level before a calf injury. All the bodybuilding sites I visit seem to have a massive phobia of running, thinking that distance running produces nothing but sticks. Let’s clarify a few points.

1)BodyBuilders want to be shredded. Distance Runners ARE shredded.
2)Bodybuilders are muscular because of weight training. Distance runners are small becuase they dodge weight training.
3)BodyBuilders should run 15-24 miles a week. Marathoners run over 100 miles/week.
4)Bodybuilders want to be as lean as possible. Distance Runners want to be as lean as possible.

You see, there are some very important differences and similarities between the two. I want to draw emphasis to number two. Look at Alan Webb (http://www.runnerspace.com/members/images/4/954_full.jpg). He is the american record holder in the mile, does over 100 miles a week running, and emphasises strength training more than other elite runners. See the lean mass he has while still composing muscularity? Running wont kill you. Stop being a pussy because cardio sucks and hit the roads.[/quote]

Wait…what?

You must be anorexic if you think “muscularity” and this guy is who pops in your head. Most bodybuilders do NOT want to look like Alan Webb.

Most bodybuilders also know how hard it is to put on real size if you are running 24 miles a week. That would be WHY all of those distance runners are so damned skinny

Even in season pro football players don’t expect to make much in the way of gains when their activity level is that great which is why most don’t make gains until the off season.

You seem confused or are a troll.[/quote]

I’m also in the school of thought that cuts out bulking cycles. I don’t think that it’s necessary to put on so much weight to cut of 90% of it later in the year. So I endorse a cardio plan like this. I do concede that extra cutting for superior definition is great around competition, but we can keep good beach bodies all year IMO.[/quote]

I’m sorry, but who gives a shit about your thoughts unless those thoughts have led to you (or people you have directly trained) being successful at putting on large amounts of muscle?

13

[quote]Professor X wrote:

Post pictures please of all of the muscle you’ve built with all of the running.

[/quote]

I don’t have pictures handy, and i’ll admit they wouldn’t throw everyone in my favor. I’ll throw out some stats though.
Distance Runner for 7 years competing nationally.
Calf injury from over training (while doing 120 mile weeks) ended my running pursuits
Picked up weights september 2009 (so, only training short time)
Weight in september… 135lbs, 7% BF. (after Running career)
Weight in January… 150lbs, 11% BF (without running to heal calf)
Current weight in Late July 161lbs, 9% BF.(with running)

So, while running, I was still able to put on respectable weight gains while leaning out. Take into account that september-jan was the beginner phases where all you can do is gain.

I’ll admit I don’t have the years of experience in weight training to consider myself an expert, but I have enough experience with running to know it shouldn’t be feared to the extent it is. I’m not telling T-Nation to pick up and train for a marathon, but to be less afraid of training on the roads and trails

14

I also want to say I didn’t say Alan Webb should be admired as a body builder. But that he is much much more muscular than anyone imagines a runner to be. Everyone thinks that running will make you look like a kenyan. But I used alan webb to show the difference between someone who runs and weight trains and someone who just runs. Webb isn’t training to be a physique star or a big guy, but still manages to keep muscle despite running. Bodybuilders will be doing more weight training than running. Alan webb does more running than Weight training. Sorry if that example wasn’t clear in my intention

15

Also, to refute what you said on WHY distance runners are so skinny. 24 miles/week was what i suggested as TOPS. you stated it like i meant that to be minimum. Also, elite runners are training at 5 to 6 times that volume. that is WHY runners are so damn skinny (also, they don’t lift shift)

16

[quote]shicks wrote:

[quote]Professor X wrote:

Post pictures please of all of the muscle you’ve built with all of the running.

[/quote]

I don’t have pictures handy,[/quote]

Wait…they don’t make cell phones where you live but you are giving out state of the art advice on what we should all do for muscle gains?

[quote]

and i’ll admit they wouldn’t throw everyone in my favor. I’ll throw out some stats though.
Distance Runner for 7 years competing nationally.
Calf injury from over training (while doing 120 mile weeks) ended my running pursuits
Picked up weights september 2009 (so, only training short time)
Weight in september… 135lbs, 7% BF. (after Running career)
Weight in January… 150lbs, 11% BF (without running to heal calf)
Current weight in Late July 161lbs, 9% BF.(with running)[/quote]

WOW. You weigh what I did before I started lifting at all. Congrats. I hope you are under 5’7".

[quote]

So, while running, I was still able to put on respectable weight gains while leaning out. Take into account that september-jan was the beginner phases where all you can do is gain. [/quote]

Once again, unless you are very short, all you did was get to normal weight. That is usually NOT the goal of most bodybuilders.

[quote]

I’ll admit I don’t have the years of experience in weight training to consider myself an expert, but I have enough experience with running to know it shouldn’t be feared to the extent it is. I’m not telling T-Nation to pick up and train for a marathon, but to be less afraid of training on the roads and trails[/quote]

You don’t know shit. You are telling people way bigger and way stronger than you, some of us with backgrounds in others sports, that we should listen to YOU because you are skinny and run a lot.

If that makes sense to you, stop typing. Please.

Go find a non-third world country where cameras exist and teach us how wrong we are.

17

Now, X. You know he’s not gonna post any pics. Poor fella only weighs 160 after a year of serious lifting. Of course he thinks this Webb guy is swole.

Shicks, if you want to keep looking like a marathon runner, that’s fine. Don’t get your feelings hurt, though, that the rest of us don’t want to look like famine victims. And to venture into psychology for just a second, if you get all up-in-arms when someone says they don’t want to look like a marathon runner, it probably means that you don’t look the way you want to look.

18

[quote]shicks wrote:

[quote]Professor X wrote:

Post pictures please of all of the muscle you’ve built with all of the running.

[/quote]

I don’t have pictures handy, and i’ll admit they wouldn’t throw everyone in my favor. I’ll throw out some stats though.
Distance Runner for 7 years competing nationally.
Calf injury from over training (while doing 120 mile weeks) ended my running pursuits
Picked up weights september 2009 (so, only training short time)
Weight in september… 135lbs, 7% BF. (after Running career)
Weight in January… 150lbs, 11% BF (without running to heal calf)
Current weight in Late July 161lbs, 9% BF.(with running)

So, while running, I was still able to put on respectable weight gains while leaning out. Take into account that september-jan was the beginner phases where all you can do is gain.

I’ll admit I don’t have the years of experience in weight training to consider myself an expert, but I have enough experience with running to know it shouldn’t be feared to the extent it is. I’m not telling T-Nation to pick up and train for a marathon, but to be less afraid of training on the roads and trails[/quote]

Where’s that facepalm pic again? Oh yeah…

19

I’m just saying, Running’s become over villianized. I wanted to point out there are serious differences between bodybuilders training regimens and marathoners that have more effect than JUST the running. And yes, X, I realize i started at a super small weight (bane of excess running and NO weight training) and that i’m still just gotten to average or normal weight. It’s coming along though. If i remember correctly (it’s been a few months) but in arnold’s encyclopedia of modern bodybuilding, i feel like i remember him saying he ran about 3 miles every morning. That’s what turned me Back on to running. I’m not posting pics because 1) dont have them 2) cell phone plan doesn’t cover data transfers (only person without internet capable phone) and 3) I dont want to be one of those noobs in the RMP forums. I’ll put some up at 185lbs, maybe.

20

[quote]shicks wrote:
I’m just saying, Running’s become over villianized. [/quote]

No, running is usually “villianized” just enough. No one here has written that no one should EVER run, but if your goal is to look like a BODYBUILDER (you know, the title of the fucking forum), then running that damn much WILL HOLD YOU BACK. You are a newb who made some beginners gains. Get back to us when you can make consistent gains over the next ten years and THEN you can tell the big dawgs how to train.

You run like a marathon runner if you want to LOOK like a marathon runner. Otherwise, you take a more moderate and sane approach to cardio so that it doesn’t impede gains in muscle.