Running and strength training are great exercise options. In order to combine these two types of activities and at the same time get the maximum benefit, it is necessary to clarify some of the nuances.
For example, is jogging necessary after training? Let's look at the advantages and disadvantages of the impact of strength training on running, as well as the possibilities of combining them.
Can you run after strength training?
Running is an effective, nature-based way of strengthening the cardiovascular system and endurance.
In addition, running:
- helps to improve the general condition of the body;
- accelerates metabolic processes, thereby contributing to fat burning and weight loss;
- increases muscle firmness and strength.
Strength exercises are aimed at improving the result with several repetitions with a weight bearing.
Almost all the advantages of strength exercises can be felt after a week of classes:
- muscle strength increases;
- increased productivity;
- lifting weights, walking up stairs is easier;
- the overall flexibility of the body improves.
Regarding the topic of combining jogging and strength training, the athletes were divided into two camps: some say that running after training takes a lot of strength and energy.
At the same time, jogging is better as an independent load. Others say running is an effective addition to exercise. The main thing is to optimally combine jogging with strength exercises.
Will running get in the way of gaining muscle mass?
The alternation of running and strength training depends on the goals and equipment of the athlete.
There are 3 body types:
- endomorph - prone to overweight, slow;
- mesomorph - medium body type, with a small percentage of subcutaneous fat.
- ectomorph - thin, energetic.
For endomorphs and mesomorphs, running after workouts is a great way to get in shape. It promotes additional stress and allows you to consume carbohydrates that were obtained during the day, thereby excluding the possibility of their deposition in the body's reserves.
For lean and energetic ectomorphs who seek to gain muscle mass, jogging after workouts is not recommended, as they inhibit this process. In addition, there is a possibility that the recovery process will be lost if the intensity is incorrectly selected.
With the growth of muscle mass, the blood volume in the athlete's body increases accordingly.
To maintain balance in the body, it is necessary to train the heart by performing anaerobic exercise. Running belongs to them.
For an athlete gaining weight, it is enough to reduce the intensity of jogging after completed exercises. For example, 10-15 minutes as a warm-up before exercising and about 10 minutes as a cool down after.
Why is it better to run after a workout?
One of the benefits of running after strength training is to increase the efficiency of fat burning. After training, the body spends all its glycogen stores, which acts as an energy reserve. The result of jogging after exercise will be the consumption of fat reserves by the body, which is an undoubted plus for people striving to lose weight.
Glycogen is a complex carbohydrate that builds up after meals and is broken down by enzymes after exercise.
Athletes have a special term - "body drying". This is necessary to maximize muscle retention while simultaneously reducing body fat.
The best way to dry your body is to combine high protein nutrition, strength training, and interval running. Thanks to this combination, an increased blood flow to the muscles begins in the body, which enriches them with oxygen and makes it impossible to burn muscle mass.
Cons of running after strength training
One of the biggest downsides to running after strength training is muscle loss. This option is especially not suitable for people with a low percentage of subcutaneous fat, who want to build muscle at the same time. For this type of person, the best option would be to alternate between jogging and strength training every day.
Other disadvantages include:
- quick fatigue and long recovery with an unprepared body for stress;
- the possibility of injury to the knees and leg joints;
- deterioration in general well-being.
When performing the "strength - running" ligament, you must be extremely careful. Due to an illiterately selected load while running, there is a risk of not getting the desired result and losing motivation. A competent and experienced trainer will help you choose the technique and correctly schedule the alternation of ligaments.
Running time and intensity after exercise
For a faster recovery of the body after performing strength exercises, it is necessary to make a cool down, which can be a 10-15-minute run in the middle heart rate zone.
Effective results can be achieved with regular interval running. It is designed for the alternation of intense exercise with dynamic rest.
Of its advantages, it is worth noting:
- burning more calories in a short time;
- fast fatigue and quick recovery of the body;
- lower time costs.
On average, experienced athletes are guided by 30-40 minutes of intense jogging with an average heart rate of 140-150 beats. These aerobic workouts are designed to burn more calories in addition to strength training.
Athletes reviews
From the very beginning of training, the question arose in front of me: how to combine strength training and long running? After a lot of searching on the net and reading various information, I decided to cut down on my runs and spend more time with the simulators. Increased stress on the back and shoulders. Gradually I began to alternate between running and exercising day by day. Thanks to such intervals, the body recovers better.
Oleg, 34 years old
I was faced with the question of the ratio of running and simulators, since I want to combine aerobic training with strength training and at the same time preserve muscles. If it is not skillful to combine these two activities, then there is a risk of injury or overtraining. Over time, he concluded that everyone should choose according to their preferences and strengths.
Alexander, 50 years old
I used to jog right after exercise machines, but after reading several reviews, I found out that there is a risk of losing muscle mass. I did not want this at all, because it took years since I brought my body into a toned state. I decided to run separately from the power ones. Now I have a run in the morning, and classes in the gym in the afternoon.
Anna, 25 years old
If your goal is to lose weight, then running after exercise machines will be an irreplaceable helper. In the case of maintaining muscle mass, do not abuse strength exercises and intense jogging during one session.
Alexey, fitness trainer, 26 years old
Since school I like to run. It brings me a lot of pleasure and positive. Over time, I decided to combine 2 classes - running and fitness classes. After advice with the trainer, I go to the gym 3 times a week, before the strength exercises, they warm up in the form of a 15-minute run, then I do 40 minutes on simulators and again light jogging for 15 minutes. The condition is excellent, the body is toned. The main thing is stability and self-confidence.
Ekaterina, 30 years old
Running is one of the most effective ways to get in shape, to strengthen the cardiovascular and general well-being of the body. However, it is important to understand that combining running and strength training requires a competent and individual approach.
For weight loss, it is recommended to do an intense run after strength training. At the same time, this combination is not suitable for athletes who want to preserve muscle mass.
