How much running is too much running?

[emmzies]

I'm not a hardcore runner at all, but I've recently taken up completing about 7 km's, 5 times a week. Before then I did alot less cardio and probably more weight training which also gave me good results. I think i've caught the running-bug though and want to continue pushing myself but ....I have heard running over 20 minutes at a high intensity can erode muscle and stop fat loss? I have no idea if there is truth in this, and was just wondering if anyone could clarify whether I am doing more harm then good...

I normally follow it up with 40 minutes of a combo of free weights, lunges, mat exercises (crunches, pushups etc) and various weight machines, depending on my mood.

I'm pretty much clueless as to whether i am doing the right stuff, so any advice would be much appreciated :-)

[MaroSturdy]

1)wen u feel like ure going to get a heart attack thats wen u get off the treadmill

2) wen ppl give u dirty looks bcus u are hogging the threadmill

3) if ur big toe bleeds (mine did wen i ran for 1 hour once upon a time in fit land)

hope that helps :pfft:

[emmzies]

Lol, So that means i should keep running for my whole workout? :pfft:

I never get dirty looks as i don't go at peak time, i keep my heart at a steady rate suitable for cardio training and i only get evil blisters

Your toe injury sounds painful though... howd you manage that, so i know what to avoid doing...

[laurasaur]

That much running is fine as long as you are getting adequate nutrition and rest/recovery. And of course as long as you have enough time for enough weights sessions weights > cardio

[emmzies]

I see, thanks :-)

Speaking of recovery... how many rest days a week do you guys reckon should be the minimum, if this is what i'm doing on average?

On my days away from the gym (i gym 4-5 times a week) i normally do my 7km anyway, which feels like a rest for me, as its minus the weights of course.... so it ends up being probably 6 days of 7km.

[teamfatboy]

Um....kinda depends on your training objectives.

If you're looking to shape, grow your lean-muscle mass and improve muscle tone, then any cardio you do as part of a combined weights-cardio routine is the same value to a certain extent, but you're doing it in the wrong sequence. If your daily routine means you must do them in the same session, do the weights first, while the body's glycogen stores are high, and then do the cardio.

And yes, done wrong, cardio will work against retaining lean muscle mass. Contrast a marathon runner and a sprinter... lean, very light-weight and wiry, versus lean, a lot heavier and more muscular.

If you're running at high-intensity (say over 80-85% Max HR) for more than the 20 minutes you mentioned, your body will likely not be using fat stores for energy. For fat-burning, High-Intensity-Interval Training is recommended - brief sprints flat-out for 30-60s, then rests - repeated.

Laurasaur's right, of course - if your diet and rest are OK, the body will cope. However, at least one day of absolute rest (not even thinking about running!) is essential - particularly over prolonged periods of sustained 4-5-6 days/week training of either variety.

Good luck

[MaroSturdy]

Your toe injury sounds painful though... howd you manage that, so i know what to avoid doing...

i think my toe nail was too long and kept hitting the front of the shoe wen i was running...

so u can manage it by making sure u clip ur toe nails :pfft:

[mr natural]

looking like a bit of alright there emmzies, how youuuu doing? :wink: :pfft:

[1day]

looking like a bit of alright there emmzies, how youuuu doing? :wink: :pfft:

ahahah mr cheeze balls :pfft:

[emmzies]

If you're running at high-intensity (say over 80-85% Max HR) for more than the 20 minutes you mentioned, your body will likely not be using fat stores for energy. For fat-burning, High-Intensity-Interval Training is recommended - brief sprints flat-out for 30-60s, then rests - repeated.

Thats some awesome advice, thank you! I knew there would be some element of truth in the whole too-much-running myth. I have always tried to do somewhat interval training, like i run until i can't run anymore (at least 85% Max HR) and then reduce it to walking for a few mins, then start the process again for about 40 mins. Although thats only if i'm on the treadmill. I just run solidly on "proper" runs.

As for doing weights first, i honestly don't think i'd have any motivation or energy to start off with them. Running gets me pumping, although i should give it a try. I always just did cardio first as i thought it got your muscles warmed up meaning less likely injury when doing your weights, but seems i was wrong completely. Thanks again for ur advice

looking like a bit of alright there emmzies, how youuuu doing? :wink: :pfft:

Lol, I'm doing just fine Mr subtle, i mean Mr natural... yourself? :pfft:

[teamfatboy]

By all means use a brief run as a warm-up before weights - but not a long 30-40min run. Warming-up is essential, otherwise cold muscles become injured muscles (says voice of experience :oops:). Five minutes or so on the treadmill will get the blood moving.

[weener lad]

As usual TFB's post is pretty much bang on the money :wink:

To re-enforce his point:

A brief warm up (no longer than 10 mins) then get into your weight routine. After this have a protein shake then do your cardio. This will help stop the depleting of your hard earned muscle.

Good luck

[vincent vega]

Forrest gump probably did to much running :pfft:

[emmzies]

As usual TFB's post is pretty much bang on the money :wink:

To re-enforce his point:

A brief warm up (no longer than 10 mins) then get into your weight routine. After this have a protein shake then do your cardio. This will help stop the depleting of your hard earned muscle.

Good luck

 A protein shake, whilst in the middle of your workout, Really? I don't think i could run half as effectively whilst trying to digest that. They fill me up majorly and i hate running on a full stomach.

Not that i'm doing much running now. Ironically I think my body has responded to my first question pretty clearly.......so, anyone got any advice as to how long a strained calf muscle takes to heal, and if i can do anything to help the process? I don't wanna stop working out. GRR I NEVER injure myself