Personal Development for Smart People^TM Forums

lrose · 01-25-2007, 02:56 PM

Question for any running experts...

In weight lifting, a person is supposed to let his/her muscles rest 48 hours before working out again, to let the muscles rebuild and grow. Is a similar schedule needed in running?

My current workouts consist of alternating every other day with running on a treadmill and using an elipitcal machine.

Do I need to let my body rest between running days, or can I do back-to-back (if my knees can stand it)?

Thanks for your advice!
Leah

marktb · 01-25-2007, 04:57 PM

Leah, what kind of running do you do? steady-state(jogging) or sprinting?

I highly recommend sprinting for superior fat loss. Jogging will cause joint problems over time and train the body to STORE fat. If you evaluate sprinters body-fat percentages compared to distance runners, sprinters have superior physiques and less overall cell damage later in life. Is it no wonder there are quite a few marathoners who get heart disease?

Mark Baldwin

lrose · 01-25-2007, 05:25 PM

Mark -- very interesting! I did not know that.

I wouldn't call myself a runner, but I've definitely improved over the past year. I typically walk a mile to warm up, jog a mile (5.4 mph), walk 2/10 of a mile, jog a mile (5.7 mph), walk 2/10 of a mile, jog a mile (5.8-6.0 mph), cool down. This takes me an hour.

I do the 2/10 of a mile walk breaks because I don't feel strong enough to continue without a bit of a rest. Sometimes I add inclines to this, which means that I'll keep the mph down to about 5.5.

Can you define a sprint for me in mph and duration?

thanks!

marktb · 01-25-2007, 05:33 PM

I go by feel, not mph. I suggest sprinting or jogging naturally and not on the treadmill if possible. 50 yard sprints are great. That's about 7-10 seconds on, 30 secs rest, repeat. Start with half your max speed or even less. Just estimate this. go slow on the amount. Start with 4 TOTAL MINUTES INCLUDING REST PERIODS, done 3 days a week.

Sprinting releases growth-hormone which is responsbile for fat loss, lean muscle gain, anti-aging benefits and a whole host of great things. After this sprint session, dont eat anything for 1 hour and allow the gh to release. If you ingest carbs or really anything post exercise you will shunt gh release. After this rest period, have a high-protein, moderate carb, moderate fat meal.

Mark Baldwin

01-25-2007, 02:56 PM	#1 (permalink)
lrose Junior Member Join Date: Jan 2007 Posts: 18	Running and rest -- how much is needed? Question for any running experts... In weight lifting, a person is supposed to let his/her muscles rest 48 hours before working out again, to let the muscles rebuild and grow. Is a similar schedule needed in running? My current workouts consist of alternating every other day with running on a treadmill and using an elipitcal machine. Do I need to let my body rest between running days, or can I do back-to-back (if my knees can stand it)? Thanks for your advice! Leah

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01-25-2007, 04:57 PM	#2 (permalink)
marktb Member Join Date: Jan 2007 Posts: 76	Leah, what kind of running do you do? steady-state(jogging) or sprinting? I highly recommend sprinting for superior fat loss. Jogging will cause joint problems over time and train the body to STORE fat. If you evaluate sprinters body-fat percentages compared to distance runners, sprinters have superior physiques and less overall cell damage later in life. Is it no wonder there are quite a few marathoners who get heart disease? Mark Baldwin

01-25-2007, 05:25 PM	#3 (permalink)
lrose Junior Member Join Date: Jan 2007 Posts: 18	Mark -- very interesting! I did not know that. I wouldn't call myself a runner, but I've definitely improved over the past year. I typically walk a mile to warm up, jog a mile (5.4 mph), walk 2/10 of a mile, jog a mile (5.7 mph), walk 2/10 of a mile, jog a mile (5.8-6.0 mph), cool down. This takes me an hour. I do the 2/10 of a mile walk breaks because I don't feel strong enough to continue without a bit of a rest. Sometimes I add inclines to this, which means that I'll keep the mph down to about 5.5. Can you define a sprint for me in mph and duration? thanks!

01-25-2007, 05:33 PM	#4 (permalink)
marktb Member Join Date: Jan 2007 Posts: 76	I go by feel, not mph. I suggest sprinting or jogging naturally and not on the treadmill if possible. 50 yard sprints are great. That's about 7-10 seconds on, 30 secs rest, repeat. Start with half your max speed or even less. Just estimate this. go slow on the amount. Start with 4 TOTAL MINUTES INCLUDING REST PERIODS, done 3 days a week. Sprinting releases growth-hormone which is responsbile for fat loss, lean muscle gain, anti-aging benefits and a whole host of great things. After this sprint session, dont eat anything for 1 hour and allow the gh to release. If you ingest carbs or really anything post exercise you will shunt gh release. After this rest period, have a high-protein, moderate carb, moderate fat meal. Mark Baldwin

Personal Development for Smart PeopleTM Forums

Personal Development for Smart People^TM Forums