Yeah, it’s impressive when you see a big dude who can run. I have a buddy who is around 6’; 215 - who entered a contest where you bench pressed your BW till failure and then ran a 5k - You took your number of reps and subtracted them from your 5k time (1 rep=1 minute). He did his BW 25x on BP, and then ran a 19:02 for a net time of -5:58 and kicked all the skinny distance runners asses.
If you’re trying to run 1-2 miles - the way to train for it (if you don’t want to lose a lot of muscle and just run 2x per week or so) would be to have 1 session where you do 3-4 miles at your 2 mile target pace. Break it into 4-5 intervals and gradually increase pace from workout to workout. For your other session - do 300-400m repeats at your 1 mile target pace (ie - 90 second or faster 400m pace) with shorter rest - IE - 90s on/90s off x 4-6 x400m. Gradually decrease rest workout to workout - until you are doing your target mile pace with only 30 seconds of rest between intervals.
[quote]washedupdec wrote:
Yeah, it’s impressive when you see a big dude who can run. I have a buddy who is around 6’; 215 - who entered a contest where you bench pressed your BW till failure and then ran a 5k - You took your number of reps and subtracted them from your 5k time (1 rep=1 minute). He did his BW 25x on BP, and then ran a 19:02 for a net time of -5:58 and kicked all the skinny distance runners asses.
If you’re trying to run 1-2 miles - the way to train for it (if you don’t want to lose a lot of muscle and just run 2x per week or so) would be to have 1 session where you do 3-4 miles at your 2 mile target pace. Break it into 4-5 intervals and gradually increase pace from workout to workout. For your other session - do 300-400m repeats at your 1 mile target pace (ie - 90 second or faster 400m pace) with shorter rest - IE - 90s on/90s off x 4-6 x400m. Gradually decrease rest workout to workout - until you are doing your target mile pace with only 30 seconds of rest between intervals.
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6’2", my typical 3 mi. is 20:30-21:00 @ 210 lbs. My marathon time was about 4:30, nothing great, but it’s possible.
One reserve Ssgt I used to work with was 5’11" 265 lbs, and about 4% bf (looking at him, didn’t actually measure). He ran 17 min 3 miles, in the same week as cranking out 500 lb + squat and DL maxes. Guy was a bodybuilder and personal trainer, basically lived in the gym, also ocd about his food. But it can be done.
Its possible, but much harder than a guy smaller, like myself.
I give the nod to the 8weeksout.com and Joel Jamison as well, DRASTICALLY improved my conditioning and taught me How to train for endurance. I can now look at tournament dates and plan my training that I am in peak condition for 3x2 minute rounds. MMA is a complicated sport endurance wise, with so many variables.
I am sure you are quite athletic and quick from football, which is a great plus to have coming into the sport. I would stay away from more impact oriented training (cardio wise) at your size. Spin bikes, and versa climbers are great tools for anyone.
Devildog, that stfsgt feat is super impressive. Anyone who can push that kind of weight is impressive, and then run a 17 min 5k, wow.
OP, judging by your difficulties running, i would assume you have a high resting heart rate and poor aerobic function. Address that, and you will see your run times plummet. Sorry boys, but tabata is not going to get you in fight shape.
Surprised to see this thread come back up. Some impressive runs times for guys carrying a above-average weight.
I have been able to get down to a sub 7 min mile, with 6:38 being my best. Not bad for weighing in the 260’s, but I am 6’2". I usually don’t go more then 1-1.5 miles with 2 being my max.
BTW, Vibram 5 Fingers are awesome! (I feel like a hippy wearing them)
Hearing the accomplishments of others is very motivating.
Sonny Bill Williams is a lean 240 and runs 19 in the beep test, i used to have a solid time too before surgery at 220-225, hope to make progress when i get back to training
I’m 6’4" (well I was in my 20’s) and weigh between 215-220. I used to weigh 250-260 but when I decided to start running charity 5 and 8K’s I soon discovered the weight had to come off. It was killing my joints and my time. I’m 40 now and running big just isn’t in the cards anymore. I will say that despite losing 35 lbs my strength is 98% of what it was so my strength to weigtht ratio has gone up.
to do well at the beep test you have to be quick out of the turn, trying to time the beep right so you are not too quick to the other end, but not too slow either. Interval training helps a lot to be good at it,
Most of the larger men with muscle and good endurance are military guys. (That i personally know) however just claryfying that not all military men are large in fact i know alot more that are skinny or very lean however i have been most impressed with larger men going through the service being able to get smoked and continue to go on 5k’s right after.
My experience is that when done properly the human body adapts and improves. When not worked it gets worse. The only big guys I’ve known who were good at endurance were guys I’ve served with. In my view the ones who worked more on running and were leaner were the ones best at running, while the ones we needed to moves heavy things like weapons and equipment or were best at rucking had more muscle and fat.
[quote]Fandango wrote:
Anyone here care to talk about how they fit distance running (2-5 miles) into a lifting program?[/quote]
just plan your micro nutrients around it