Agreed. I just don’t feel like I can consider myself “fit” unless I can run a few miles. Obviously, this equation is different for people competing at the extremes of strength sports (I’m not about to tell Brian Shaw he “isn’t fit” because he can’t run 3 miles) but for general everyday Joes like me, it seems a reasonable expectation that one can run a mile or two without keeling over.
If one has serious running-related goals, my answer would be different, but fitting in the context of my current lifting and fitness goals: I run 1-3 days per week, most of the time running around 9-10 minutes per mile pace for 20-40 minutes, once every week or two going for a longer run of 60-75 minutes. The long run is probably not necessary for most people, but I once was into that sort of thing and like knowing that I can still run a long-ish distance.
I jog 1-3 times per week. My distance is typically 5 miles in about 45-50 minutes. I also bike to work (10 miles / 40 minutes one way) and about 5-6 hours on weekends. I lift 4-5 times a week. It’s a lot of physical activity and training. Timing wise I wake up early and do most of my training during off hours (have a job and kids so time is precious 8-8).
Since ramping up endurance work, I have significantly upped my calories and ensure I get at least 7 hours of solid sleep.
I feel better than ever and have been getting incrementally stronger (I’m not that strong T-nation wise).
My experience has been that combining lifting, eating right 90% of the time, and getting good rest, you can ask A LOT of your body. I’m 40 so there are some miles on my body as well. The other thing that has REALLY allowed me to do more is eliminate alcohol (gasp) - this is not for everyone .
Roughly 3 planned runs a week. My job allows me plenty of opportunities to run as part of it. So I alter my planned runs based on what I did at work that day/week.
Typically my planned runs are from a mile up to a 5k. I mix in sprint repeats here and there. It just depends on if I’m training for a run or using it for general health.
When times in distance races is a goal, I plan out distances and paces more specifically.
They’re different, but not that different in their general training effects if you are using them as a supplement to lifting.
When I’m sprinting as a supplement, it seems to help my power output more than jogging. That said, when I sprint, I find that I have to reduce my lifting volume.
With jogging, I can handle a 5k later in the day after squatting heavy.
.