I saw a RMP thread once where some guy, I think his screen name was withEzz, had a solid squat as well as a respectable two mile run time given his size. Does anyone combine on a regular basis or have any advice on mixing running (mid to long distance) and squatting in the same program whilst progressing with both, or am I postulating an undoable feat?
You can progress with both. I have but then I don’t know if my running time is respectable, and my squat has only progress from a point after I injured my knee, but not to where it was pre injury.
I squat only once a week, and run about 4x, play on weekends. My squat has went from unable to squat bodyweight/no weight on left leg back up to about 275 Bar squat, 450 HS squat. Speed has not really increased, but I was never trying to improve it mainly just my endurance. Which went from maybe 2 miles, to 7 at a little under 10 minute mile. I’ve been extremely conservative, as I found too much leg work combined with running to end up with a pulled hamstring. This was mostly when I combined Squat and deadlifts. I stop doing deadlifts all together, and don’t really see a problem with squatting.
Long as your conditioned for it I believe you can do it. Remember whatever you do, there’s probably an NFL Safety, Navy Seal, or MMA champion doing more.
[quote]Airtruth wrote:
Long as your conditioned for it I believe you can do it. Remember whatever you do, there’s probably an NFL Safety, Navy Seal, or MMA champion doing more.[/quote]
That’s a very effective way of putting it. Actually, the armed forces is what I’ll need the running for if I sign up, and I don’t want to think that one type of training will impede the other. But, like you say, condition yourself and it’s doable and there’s always guys doing more.
Depends on your goal.
What’re you hoping to accomplish?
In the next 12 months:-
2 x BW squat ATG depth for 5
1.5 mile best effort in around 7:30 minutes
3 mile best effort in around 18 minutes
The running times are for the Royal Marines. The standard is actually 9:30 for the 1.5 but I’d like to better that. The squat goal is just because I like doing them.
You shouldn’t have a problem. That squats hinder any type of running is a dupious claim.
Seems like your average gym rat that likes running doesn’t squat and vice versa.
It is all about adaptation.
All these considered, depending on where you are at today that can be tough. If your serious about the goal look at tried and true programs, for each if you can’t find one that incorporates both and use them rather then go by instinct.
Those are some lofty goals! Where are you at now?
I just recently started squatting again, so my squat is still work in progress, but I can pull a 3x BW deadlift pretty much any day of the week and run 1.5 in 8:40. I only do the minimal effective amount of running though, since it’s not one of my main goals.
Best of luck with your goals man, I don’t think strength and endurance have to be mutually exclusive (I’m not talking elite level performance, obviously). What Airtruth wrote about elite athletes/SF guys is very true.
[quote]Jaice wrote:
In the next 12 months:-
2 x BW squat ATG depth for 5
1.5 mile best effort in around 7:30 minutes
3 mile best effort in around 18 minutes
The running times are for the Royal Marines. The standard is actually 9:30 for the 1.5 but I’d like to better that. The squat goal is just because I like doing them.[/quote]
I think that is completely fine. A good friend of mine is in the US army (i have several actually, but he’s the only actual fitness oriented person in the forces that I know), can almost do that. Current knee problems (from prior deployment) prevent him from squatting as much as he would like, but he got a 1.5 bodyweight front squat for multiple repswithout much difficulty. He’s not really a genetic freak–he just works hard and plans well for the gym and nutrition.
On the other end of the spectrum a guy like World1187 (i think thats his sn) squats 605 atg, runs a 3 miler in 18, and can do the 1.5 scary fast. So, yes you should be able to do it with lots of hard work and planning.
I’m in the same boat as you OP, like to run and squat. You can check out old threads by a poster named Alpha, he seemed to make it work. Also, a poster by the name of Hungry4More is in the military and has to run a good deal, yet he puts up great numbers as well. Yet another is AustinBicep, who runs 2-3 miles 3-4x a week and is strong as shit (think he said he added about 45lbs to his squat while getting really into running, and he squats 2x BW I believe). So it can definitely be done.
The only thing I’ve seen is that people seem to get knee issues with all the running, so I personally try to run on ‘softer’ turf, and avoid running on straight concrete, which seems to help. Good luck with your goals man.
Yeah its possible. I reckon its only hard when you start out, but if you have been doing both for a while your muscles should be used to it.
Training for the decathalon seems to be a balanced program.
You’re looking to increase to a very strong squat while trying to achieve a lightening fast 1.5 mile time and seriously I hate to say can’t but yeah you most likely can’t do both at once. Not to that extent at least. Refine your goals or do what most people who can run fast and squat big do: emphasize one in training till it’s where you want to be then switch.
I agree. Although you can improve in both simultaneously, those goals are pretty hard to achieve by themselves. Very few people can achieve a high level like that with only 12 months of training.
again depending on where you are now this is very achievable, i squat once a week and run twice. i only introduced the the run in the last year as i started playing soccer again after a layoff…
my run is usually around 3 miles and takes me 22/23 mins i do it on the treadmill. had no ill effects on my squat
No offense, but a 3 mile in 22 minutes is a LONG way away from 18 minutes. Since the OP is asking this question, chances are he hasn’t spent very much time doing either.
Unless you’re already pretty close to one of them, have a background in running, or you’re just a gifted athlete, I’d not set so lofty goals.
I love squatting and running too. I’ve run a bunch of marathons and a couple 50 mile ultras and now can squat 2x bw. I too am right now at about a 22 minute 5k and want to bring it down to 20 (which I know is going to take a lot of work). For me, hill sprints, KB snatches, oly lifting, and running 800m repeats have been working to build up intensity and power along with doing 5/3/1 for building squat strength. I also supplement with other squats (front, overhead, goblet, zercher, 2 second pause, etc.) Although my endurance is way lower than it used to be, I have been surprised by how much faster I have gotten through these means than back when I was putting in a lot of miles, much of which was track work.
I would definitely love to work towards being like these guys who can pull 3x DL or squat 600+ while running an 18 minute 3 mile, but that seems way off right now, so I will focus on shorter term goals. I’m 5’10" and currently 180lbs, but I keep considering gaining for the strength or losing for the speed.
Jaice,your countryman Daley Thompson threw the shot 15.72m and ran the 1500 in 4:23. He was a world record holder of course but he had to squat and dl a lot for his sp.
[quote]Jaice wrote:
I saw a RMP thread once where some guy, I think his screen name was withEzz, had a solid squat as well as a respectable two mile run time given his size. Does anyone combine on a regular basis or have any advice on mixing running (mid to long distance) and squatting in the same program whilst progressing with both, or am I postulating an undoable feat? [/quote]
I would think that it is entirely possible to have both a respectable squat and mid to long distance running capacity. I would echo the sentiment of others in this thread that it might be more effective to focus on each goal individually. However if your goal is to have an OUTSTANDING squat and be an OUTSTANDING long distance runner, it may not be quite as easy. I would think that a great squat is more compatible with being a great short distance sprinter.
That said, I have found that my squat and cycling performance can and do increase together, but this may not always be obvious during the same training cycle. After a period of focusing on strength training, mostly squatting, I find that my cycling performance increases when I subsequently back off my strength training and switch to maintenance mode.
I guess the answer to your question depends on what your squat and running goals are and how long are you willing to allocate to achieving those goals?
I ran a 5k race sunday (yesterday) and did my Monday squat workout this morning. I made my progressions on the squat so it can be done one just has to plan well and have realistic expectations.