Any of you guys run?
I started running last year, like 6 miles a week at 7min/mile pace. It's helped my cardiohealth and fatburning obviously.
But it's made my calves bigger than any weight workout ever has. I had no idea. I've prob gained about 50% calf size this year.
running is for complete faggots
say goodbye to your gains
i'm not even joking
>>35264152
Didn't hurt my gains tho.
My appetite increased after including cardio in my life.
Don't listen to this faggot >>35264152
Run 1-2 times a week for ~3 miles for dat endurance and healthy heart
>>35264077
Running is amazing
Best way to cut, don't worry so much about pace, up your distance. Just eat enough to compensate and if you are cutting or in a deficit, make yourself an intra run shake.
Running is the GOAT tool for cutting, I got shredded eating 3k cals daily and just doing cardio on top of lifting.
I used to put a combo of MCT oil, dextrins and bcaas with me when I'd go on long runs.
>>35264152
I look better than you and am stronger than you.
Facts my nigga facts.
I don't know if you'd call it running at the pace I go, but I finally got to the point where I can keep it up for 20 minutes before stopping.
I started early summer working on a treadmill with C25K and I got to 20 minutes after about 3 months and then decided to transition to running outside but I was almost as bad outside as I was at the start on the treadmill so I ended up going back to week 3 of C25K and working my way up again. Just this Sunday I finally got back to the 20 minute mark. I'm probably going at around 12 min/mile so I think I'll stick with 20 minute runs and work on increasing my speed for a while.
>>35264077
I do. Used to run xc and track in college. Now, you'll definitely see some growth in your quads and calves, if you haven't been doing any other leg workouts. You can still make gains if you eat plenty. Don't listen to morons telling you not to run. It's good for you. I love having the ability to run 10 miles without much effort.
>>35264152
>running is for complete faggots
>say goodbye to your gains
>i'm not even joking
If running kills your gains, then I have bad news for you...
>you never had gains.
Lol, don't be afraid of running. It can be a great way to compete and have fun.
>>35264208
exactly. My tummy got pretty cut, and it hasn't hurt my gains at all.
Plus I am sleeping better and feeling better.
It's like the shock that has really jumpstarted my system in a good way.
>>35264230
>My tummy
Are you a grill?
>>35264244
nope.
>>35264208
>Best way to cut; don't worry about pace, up your distance.
Nigga, what's HIIT?
HIIT twice a week on top of normal running, cycling and weights is fucking turbo-tier for getting shredded and upping test levels.
Combine with Beta-alanine for mass growth.
>>35264214
Yeah dont worry about your pace man.
Get the app mapmyrun.
Just keep it up.
If you are up for it, throw some high intensity in as well.
Just anecdotally I never ran long distance, but last cut I started by doing high intensity sprint sessions 15 minutes, and then also longer 30-45 min sessions on a stair master. After about 2 months like that, I ran outside for the first time and was able to run 3 miles without stopping. Within 2 weeks of that I had done my first 8 mile run, and within another 3-4 weeks I was easily running 10 miles at a time 3-4 times a week. Its great man, you will get there and once you do, running is fucking amazing.
The high is so real.
>>35264259
Dont get me wrong HIIT is good, but once your cardio is good enough, LISS blows it out of the water.
sure, you do a 15 minute HIIT session pushing yourself to deaths door, you can burn almost 400 cals.
Crazy effective.
But I go on an 8 mile run, im burning double that and it's way more enjoyable then putting myself on the verge of death.
To a person in shape, an 8 mile run is a relaxing experience.
Trust me, I've done both. Did 350 cals of HIIT daily, and then a run at night but eventually I just dropped the HIIT because fuck that, so much harder than just crusin listening to good music on a nice summer day.
But to your point, if you are an average person who doesnt have good cardio shape, do HIIT all day, way more effective.
But if you are in good cardio shape, enough that you can actually run 5+ miles at a time, the two dont compare.
>>35264152
>ITT
Little bitches who didn't run in gym class because it's too hard.
>not swimming
Enjoy your shitty knees & shin splints.
>>35264391
Sometimes I swim too.
The only thing about swimming is that it's like 75% arms. Your legs hardly get worked at all.
Nothing has worked out my legs like running, and plyometrics.
>>35264391
>Enjoy your shitty knees & shin splints.
Jesus you're a pussy.
Better not get out of bed, you might break your neck you fragile little snowflake.
>>35264391
If you wear correct shoes, and run properly, running is fine.
isnt cardio supposed to kill your gains though
how do you get bigger muscles burning calories
tf?????
>>35264608
you eat more calories then you burn?
>>35264411
Your swimming technique sucks then.
>>35264214
Congrats anon!
Instead of doing one kind of run, implement some tempo runs into your routine, along with a distance day once a week.
You'll speed up in no time
I want to get better at running but I'm just so bad at it. I'll be doing fine, increasing pace, increasing distance, and then I'll skip a day or not eat right or something and it's basically back to square one. It's so frustrating
>>35264391
>shitty knees & shin splints
heel striker detected
>>35264713
as long as you do it everyday, you will improve no matter what. And remember that not everyone is a great runner all the time. I only run really well probably about 4 or 5 days of the week. If you're working out every day, of course you're going to be tired. If you haven't already, build some recovery days into your routine. It sounds like you've done your research, the big part is just sticking with your routine.
>>35264359
I agree with this. All the rave around HIIT, I'd rather just go three times as long with liss and enjoy my surroundings and music. Also burns twice as many calories so even better.
HIIT occasionally to improve speed is great but outside that sustained cardio I find best. Nice to see someone put what I've been thinking into words. If only I could show my friend who refuses to do anything outside of 5min of HIIT that LISS isn't going to steal his 0.75plate bench
>>35264897
the issue is that obviously if you take some random fat guy who is doing cardio, they should be doing HIIT because they obv cant run more then half a mile.
>>35264259
>all this broscience
>>35264921
Yeah HIIT on a bike or rowing machine so they don't injure or kill themselves. If you're an average person you can build up to at least 5km of sustained running within a month and from there it all adds on easily, 50min of sustained cardio allows me to go out with friends and not give a fuck what I eat or do. The equivalent of HIIT to burn such calories would have me cancelling on my friends from fear I'll vomit in their car
>>35265089
HIIT has been latched onto by many as some kind of miracle fat burner. People just don't have it in them to go out and run or cycle for extended periods of time
>>35265126
exactly.
people dont realize, even if you are really in shape, burning 400 cals via HIIT in a 10 minute session would literally like make me see black spots in vision and feel like i was going to die.
>>35265352
My brother has said 20mins of HIIT burns 3x more calories than 50min LISS. This is when I knew the man had never actually done HIIT. Imagine 20mins of sprints. Within 5-10mins id be seeing spots and after 10 I'd be puking.
The rate at which you burn calories is higher but it's unsustainable as fuck and shouldn't be advocated as a way to cut calories.
Rhr is usually around 50-54
This is 2 hours after my HIIT session.
It should stay this elevated for until i sleep
>>35264201
I've been running 4 times per week for 1 mile. Already shaved 2 minutes off my time. I want to make it to a 6 minute mile before I run 2 miles per day.
>>35265903
You'll get there a lot faster if you work on your endurance.
>>35264727
Hey that's me pham. How do I stop doing that?
>>35265923
What if I said I've only been doing it for 2 weeks?
>>35264228
> what are tapes and CDs tho?
>>35265940
That's good for two weeks, but your mile times will get faster if you integrating different types of runs into your routine. There are 4 kinds of runs that will help you: tempo runs, distance runs, track days and recovery runs.
Tempo runs with short intervals will help with speed, and longer intervals will help with endurance. A 1 min fast 1 min regular pace will help with speed and a 3:5 will help with endurance.
Distance runs help with endurance, pretty self explanatory.
Track days will help with your speed the most. Doing short and middle distance sprints will seriously boost your times. Honestly, as painful as they are, mile repeats really do help. Another good workout would be 3x800m with 4x200m.
Recovery runs are the equivalent to rest days in lifting. For me it's a 40min run at a comfortable pace.
Doing just a mile four days a week will eventually bore you and you will plateau. Mix it up a bit and you'll surprise yourself :)
>>35266551
I have heard a bit about how interval training can help you out. I'll work that in. Thanks for the advice, Anon.
Tfw flat footed and pronation
it hurts to run after a while
>>35264608
Well for me, cardio stimulates my appetite a lot. Like even beyond the caloric amount burned. It tells the body that more food is needed.
>>35264628
Well maybe it does, but what am I supposed to do? I mean I kick my legs to move forward, but it's not much effort required, most of the pull is coming from the arms.
I used to be a hungry skeleton runner; calves were the most impressive muscle group I had
>tfw glory days of high school track/XC
>tfw five years later can barely run 3 miles without wheezing
>>35267027
It comes and goes.
I used to run XC, and was doing like 6min miles.
I had a bad time 2 years, ago when I was real out of shape, and couldnt even do 1/2 a mile without stopping for air.
Wow the denial running fags have about HIIT is unreal.
Protip: You are doing nothing but ruining your knees.
>>35265394
20 min means rest included.
Your cardio doesn't burn calories, unless you are running for hours, at which point you are not using your time efficiently if your goal is weight loss.
Jogging has one benefit, and one benefit only. Be able to run really slow for really far distances. Pretty much useless in a modern society.
>>35267685
This
http://body.io/women-not-run/
It's amazing how people still make excuses in their head to run.
>>35264077
>6 miles a week
>7min/mile pace
>6 miles a week
...
>6
>miles
>a
>week
kill yourself
>>35267685
>cardio doesn't burn calories
>>35267685
>cardio
>doesn't
>burn
>calories
>>35267733
It doesn't. Your body just decrees your metabolism post cardio. You end up with little to no caloric difference.
>>35264077
I run like 3 miles maybe 3 times a week between lifting days. It's a slow as fuck pace though because I'm a terrible runner and I'm doing it at a leisurely pace. But it helped my work capacity for squats and deads by a lot. Other than running I push the prowler around for cardio.
PRO TIP
If cardio bores you and you don't care to run particularly fast that day, listen to a podcast or audiobook.
>tfw running and listening to excerpts of Soviets trying to hold a street in Stalingrad
>>35267750
>It doesn't. Your body just decrees your metabolism post cardio.
You know you incur an oxygen/ATP debt that your body wants to replenish right? Take a physiology course. This is well known, even outside of Men's Fitness
>>35267743
>>35267733
see
>>35267691
Also /fit/ debated this forever ago due to this study.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2806223/
Long short, your metabolism plummets after running, offsetting the calories you burned.
>>35264077
I run 15 miles twice a week, and yes, your calves are delicious afterwards. As long as you compensate with additional eating that day and reasonable break down your runs (no more than 1 hour at a time), you don't lose your gains and only get health gains.
You will be the definition of lean-built with cardio days as long as everything is in order.
>>35267778
Your body doesn't react to energy expenditure by wanting to spend more energy, this is counter intuitive to survival. It tries to SAVE energy which it incurs stress such as running.
>>35267750
>You end up with little to no caloric difference.
you've gotta be the dumbest person on the planet
>>35267793
>your metabolism plummets after running, offsetting the calories you burned.
I thought steady state cardio doesn't cause weight loss was normie information now.
http://www.dailymail.co.uk/femail/article-3133633/How-exercise-make-pile-pounds-keeping-fit-not-getting-slimmer-surprising-reasons-why.html
http://body.io/women-not-run/
http://www.sciencedaily.com/releases/2015/08/150817142140.htm
https://www.washingtonpost.com/posteverything/wp/2015/05/15/take-off-that-fitbit-exercise-alone-wont-make-you-lose-weight/
http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/
http://www.huffingtonpost.com/dr-jonny-bowden/exercise-benefits_b_1777630.html
http://www.nytimes.com/2015/06/16/upshot/to-lose-weight-eating-less-is-far-more-important-than-exercising-more.html
>>35267905
It IS normie information, it's been around for years. People would rather kill themselves than admit their cardio wasn't affecting their weight.
>>35267862
>see
thirty-six overweight participants
(16 males/20 females)
40 years old
"healthy overweight volunteers"
>oxymoron.jpg
they lost 10% of their weight at -25% deficit in 6 months
they said the deficit was ~500 kcal
>do the math
loss = (6 * 30) * 500 / 3500
=> loss = 25 lbs
10% weight = loss
=> weight = 250 lbs
you're basing your shit-tier "science" on a bunch of 250 lb planets...
how can u even have a bmi of 28, yet be 250 lbs and be considered "healthy"
>During weeks 13–22, participants self-selected their own diet based on their individual caloric target
haha, gg
>>35267793
>http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2806223/
>>35267973
Nothing you said invalidated the study.
>>35267973
Calories in and calories out applies to overweight people the same as skinny people. Nothing changes until you are obese/have diabetes.
The first 13 weeks yielded results which support the no weight loss from cardio theory.
>>35264391
>Swimming
Say goodbye to your rotator cuffs
>>35265925
Run with landing on your toes in your minds retard.
>>35267806
https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption#Size_of_the_EPOC_effect
This is what that guy is talking about. Your body needs to use energy to repair the body after exercise. That is why your metabolism goes up.
>>35267685
>Your cardio doesn't burn calories,
Please tell us more about how a 10km run burns no calories and is a waste while your HIIT is the only way to burn calories.
Fucking idiots I swear to god
>>35268032
>invalidated the study.
ya ok fatty mcfatfat
>>35267905
>eat at maintenance
>do cardio
>losing weight
Explain it then
>>35268106
The EPOC effect clearly increases with the intensity of the exercise, and (at least in the case of aerobic exercise, perhaps also for anaerobic) The EPOC effect clearly increases with the intensity of the exercise, and (at least in the case of aerobic exercise, perhaps also for anaerobic)
All this says is "do HIIT or you're wasting your time" Which is what I'm saying.
>>35268167
1. Not eating at maintenance
2. Not a seasoned lifter with 6+ months st raight of continuous lifting. (Newbies who do cardio gain muscle mass increasing their TDEE)
>>35268167
Random anon's word =/= controlled study with all variables in check.
>>35267793
>your metabolism plummets after running, offsetting the calories you burned.
>>>35267685
>cardio doesn't burn calories
>unless you are running for hours
so many /keto+nofap+nolift/ trifecta users in here
I'm trying to get into running to supplement cycling but every time I go for a run, my ankles end up so sore that I can't run again for a week or 2. Am I doing something wrong? I'm running about 4 miles every time.
>>35268175
No, you didn't say that, this is what you said.
>>35267750
>>35267806
And I'm telling you that your body does use extra energy after exercise.
>>35268250
If it's HIIT I agree
>>35267655
>>35267691
>>35267685
Maybe you guys can offer some advice. I'm an Army fag. Our pt test is a 2 mile run, situps, and pushups.
I recently started lifting weights, and really enjoy it. I'm making progress... feels good man.
My run has always been pretty solid.. I do want to improve it though without sacrificing gains...Lately, I go to the track 2-3 days a week and do intervals...
I usually do a series of runs/walks..
30/60 aka 30 second sprint 60 second walk
45/90
60/120
90/180
90/180
60/120
45/90
30/60
done.
I was thinking contnuing doing these intervals 2 times a week, and perhaps a timed 3 mile once a week.
My ultimate goal is to get back down to a sub 13 minute 2 mile without sacrificing the gains ive made in the gym.
What thinks you?
This sounds fucking insane. That I can do an hour of running and my body didn't burn any calories?
>>35268487
It's not amazingly difficult to believe that something that's been evolving for thousands of years, knows how to adapt to the stress of running.
Can someone suggest a good HIIT routine for someone who has little to none aerobic/anaerobic capacity? I don't want to die in my first day of training
>>35268500
And that my body can not expend any energy in maintaining a good pace for an hour while dripping in sweat?
It sounds crazy that my body can not expend any energy while cycling running or swimming and I have trouble believing it. Care to provide any other sources?
>>35264077
Is running better than cycling for cardio? I ride my bike everywhere i can unless the weather is especially shitty but ive been thinking about spending some time on the treadmill now that ive dropped quite a bit of weight
>>35268438
Nice pic.
Are you active or NG/reserve?
The run program in basic is solid and a great foundation to build off of. Google the reg or pt handbook.
That time split is everything you do in one run?
Here is what I do when I'm on a regular running schedule.
On a 3 or 4 day run week I'll do some combination of these. And I always do 2 days of intervals also try to run 2.5mi min.
>fun run.
Not running for time or distance necessarily. Tho I do 2.5mi as a minimum. More so as a no pressure measure of progress.
>intervals
If on a track: .5mi jog at my own pace. 1mi intervals, sprint straightaways and jog/walk curves. 1mi jog at my own pace
If for 20 min: 5 min warm up, 10 min of 30/60, 5min cool down.
>distance for time.
Set a distance, ex. 2.5mi, and see how long it takes.
>time for distance
Set a time, ex. 20 min, and how much distance is covered?
Hope this helps.
Source: an NCO in the reserves.
>>35268596
You burn calories during cardio, but afterwards your base metabolism is affected. there are multiple sources in thread.
>>35268594
You don't die... you just go to failure, You will be sprinting and all of a sudden your speed will plummet out of nowhere,
You will be extremely unhappy with life for an hour after you finish, for the first 2-3 HIIT sessions, then it's a breeze
>>35268771
Slow fatfuck here
Just did 4 miles in 45 minutes
Did first mile in 13
2nd in 11.5ish
3rd in 10.5ish
And last in 10
But if I try starting out at 6mph I'm burnt out after a mile, how do I change this should I mix up low speed and high speed days? warm up better?
>>35264077
What's with every bloke on /fit/ and having retardedly slow pace running? 7 minute miles is pretty disappointing if you've been running for a year. Especially since you're appearing to run short distances surely you could have more pace than that.
>>35267655
Do both you lazy faggot
>>35269125
For what purpose would I do both?
>>35269139
Actually I lift, so I do get my steady-state in, nvm,
>>35264077
>Did a 42km training run today
>Interval speed work and lifting tomorrow People will still tell me how to train based off their 3 months of browsing /fit/ and doing ss
>>35267011
Your swimming technique absolutely sucks
>This thread
I don't get it. I just ran. Are you guys saying that these supposedly calories (even as an estimate) were never burned and that my body didn't use any energy to perform that exercise?
>>35269694
Yeah man, basically magic propelled you across the earth and marathon runners are literally sumo.
>>35264077
Anything other than HIIT is a waste of time.
I run 150km a week, run 15km to work and then back each day and then sometimes I will do an extra long run on the weekend for fun.
Hasn't affected my gains at all really, I just have to make sure that I am eating 8 or 9 meals a day
>>35269907
How so? An hour of Running at a nice pace burns more calories, doesn't leave you feeling like death and is enjoyable with a soundtrack or audiobook.
I'm not a fan of HIIT but I'm not going to call it a waste of time.
>>35269928
How do you find adjusting to work after a 15km run? Tbh you commute at this point probably is the same length as mine except you get to eat whatever the fuck you feel like everyday
>>35268246
Run less?
>>35264077
I do run and it keeps my calves nice and juicy but while i was growing up i did 8 years of competitive swimming and 5 years of waterpolo.
Especially those 5 of wp pushed a big growth on my legs i still benefit since. That's why first time i entered the world of gyms and other sports i could not understand why people were so obsessed over calves dimensions. I do realize they are pretty hard to develop after teen years.
Long story short: if you ever have kids push them into a fucking swimming pool during pre-teen / teen years. They will thank your soul for the rest of their lives as soon as they become adults.
>>35264077
I use to .. you know I reach 12km every day but I weigth 108 kg ( not fat, its for power lifting) and my knees started to hurt very much so I didn't run anymore
>>35269694
If you did steady state cardio for <~2 hours then your metabolism slowed enough post cardio to offset the calories burned during your cardio.
>>35269968
>>35269968
it doesn't burn more calories, and it feels like death if your a faggot who's never gone to failure more than twice in his life.>>35269968
it doesn't burn more calories, and it feels like death if your a faggot who's never gone to failure more than twice in his life.
Do people really think sprinting 5-6 times is that hard? You can't just sprint into agony forever, it's just like a standard lift to failure, it burns a little towards the end then your quads give out and your speed plummets, then you're done.
>>35269886
Marathon running is not <~2 hours off cardio.
>>35271049
And somehow doing sprints that burn fewer calories doesn't have this effect? The body decides that after sprinting it shouldn't adjust its metabolism to compensate but does when you go for a 5mile run?
Any you guys have Asthma and git gud at running?
I'm still overweight but it doesn't feel like being out of breath so much as my throat closing up.
Should probably try more when I'm lighter or i'll fuck my knees up
