Many athletes act like running and bodybuilding are mutually unique. Do 1, and never solely is it unlikely that you just do the opposite, however it could be downright not possible. You’ll run away your positive factors, 1 facet will let you know. The different facet will swear muscular man on the street is sort of a fish out of water—and he’ll be gasping similar to 1 in a matter of miles.
At the start of this yr, I got down to disprove each arguments. While coaching for my first Ironman triathlon, which I’ve documented within the Man of Iron video collection, I’ve continued to coach like a bodybuilder. What’s extra, I’ve continued to succeed with my bodybuilding targets.
This wasn’t by chance, although. Like most bodybuilders, I am quite a bit heavier than the common endurance athlete, and I’ve needed to alter my coaching accordingly. In this text, I’ll share the whole lot I’ve discovered about operating alongside my bodybuilding way of life.
Lesson 1: Muscle Doesn’t Melt Away!
I am residing, lifting, operating proof that with the suitable weight loss program and complement routine, “having it all” is feasible. Sure, if anyone does nothing however high-volume endurance operating, neglects weight coaching, and follows a low-protein weight loss program, it would trigger muscle loss. However, my weight loss program is because it’s all the time been: excessive in protein, excessive in complicated carbohydrates, and average in fats. More than ever, I’ve paid consideration to irritation and intestine well being, lowering stress on my physique, and heightening my state of restoration. And it is paid off.
My meal frequency stays excessive with six stable meals per day, together with my Kaged Muscle Re-Kaged after each exercise and supplementing with Kasein earlier than mattress. The former provides me a fast-digesting protein with added amino acids, making it the proper post-workout restoration alternative. The latter provides me the other: a mix of sluggish launch amino acids, regularly feeding my muscle tissue via the night time.
The takeaway for you: If your vitamin is locked down, your physique can thrive throughout all forms of challenges.
Lesson 2: Running is Great for Gym Performance
Most bodybuilders I’ve educated with are robust, however they severely lack endurance. This often has a major influence on their skill to interrupt via the depth barrier that I all the time chase. Endurance operating has heightened my lung capability and the effectivity of my coronary heart considerably, and I discover that it exhibits within the weight room!
The increase from my operating—and biking—is especially useful for restoration between units whereas utilizing larger rep ranges on bigger physique components, reminiscent of legs and again. Arnold himself famous within the “Encyclopedia of Modern Bodybuilding” that doing heavy squats is “like running a mini-marathon.” And after I stroll out of the load room, I discover my restoration can be improved. My coronary heart can pump blood to the broken muscle fibers extra simply, serving to take away toxins and lactic acid whereas continuously transporting vitamins to the localized areas of harm.
Lesson 3: Running is Healthy
My objective is to dwell to 100, which requires greater than aesthetics. On an everyday foundation, I get my blood work achieved, in addition to meals allergy checks, to evaluate how my present habits are affecting my well being. I am more than happy to say that since doing extra endurance coaching in preparation for my Ironman, my well being markers are higher than ever.
Endurance operating has imparted demonstrable well being advantages to my coronary heart, lungs, blood strain, ldl cholesterol, and even intestine perform. As somebody who believes that well being ought to all the time be the number-one precedence, this obtained my consideration.
Lesson 4: Running Has to be Done Right!
To me, the advantages of operating are apparent. However, as anyone who’s round 60 kilos heavier than a typical endurance runner, I’ve needed to learn to assist my physique address the stress—and particularly, my joints. It’s not sufficient to run, I have to run appropriately.
This means utilizing a forefoot or mid-foot strike, slightly than touchdown on my heels with every step, to keep away from extreme stress on my Achilles tendons, knees, and calves. Since my thighs are greater than the common man, they’re liable to fatiguing extra shortly. This makes specializing in the right foot strike much more necessary.
I’ve additionally added a variety of focus to constructing the energy of my hip flexors. The objective right here has been to maintain my legs shifting ahead as I run longer distances, as an alternative of bouncing up and down via plantar-flexion of the calf. Every distance runner can most likely profit from having stronger hip flexors, however for me, it is non-negotiable. I additionally full most of my runs on trails and softer surfaces to reduce the influence.
But that is solely my backside half of. What occurs above the belt issues when operating, too. First and foremost, I keep away from extreme arm motion. Instead, I prefer to pivot my higher physique with my decrease physique in reverse instructions with every stride. To guarantee my posture stays upright, I visualize having a sphere in my abdomen, which can fall out if I tilt ahead or to both facet. This means I merely cannot let my posture drop.
Don’t Run Away from Good Health!
There are so many advantages to endurance operating that it is a disgrace so a lot of my iron brethren do not expertise them. Let my journey enlighten you as to what’s potential, and change into an all-around athlete who can transfer in addition to flip heads within the fitness center. It’s higher on your well being, it is mentally stimulating, and the problem builds character!