January 14, 2021 at 4:41 pm #11718Kati HengelParticipant
I know that we have been gearing down for winter twaining and focusing on all of the little things that make us healthier, stronger, and more kick-ass, but I love to run too! Have any of you been adding in some running to your weekly workouts? I’m wondering if I should dedicate certain days to running workouts and other days to T2 workouts or if I should do both on the same day? I don’t want to overdo it 😉. The running I have been doing is typically 3-5 miles right now.
Would love to hear how you all are structuring your time!
-KatiJanuary 15, 2021 at 7:43 pm #11737John ZombroKeymaster
Well, I love that you are talking about human locomotion, twaining, and Wunning! All goofs aside, yes — I think there are several ways that you can combine your running with T2 awesomeness. While you
r training patterns and goals may differ (and should) throughout the year, for now, let’s say we are finishing our agility block and about to embark on a 3-month strength block (which we are doing). It would be very reasonable to add in 3-4 runs of 3-5 miles each week. Here are a couple of suggestions.
1. Just tack the runs on either before or after your gymsesh. Pros are it gets done efficiently but makes for a longish workout.
2. Perform your run at a different time of day. For example, snag a pre-breakfast yog (Veronica) in a fasted state for some great metabolic and training effects. Then hammer your lifts in the late afternoon or early evening.
3. A lot of our training weeks use splits with A’s and B’s, and sometimes C’s. Instead of trying for 2-3 of each depending on our focus, you could hit only one of each and simply run on the other days.
Now, with all of that stated, I’ll ramble on like Zeppelin just a bit. First of all, it doesn’t matter how you do it as long as it feels right for you. If you are recovering well, getting/staying fit, and enjoying the mashup, party on! But that recovery thang is pretty big. If you are feeling tired, sore, and beat down, probably need to scale back volume and or intensity. I’ll lobby that less is more right now, and just a few easy runs to maintain mechanics and aerobic baseline are plenty adequate, especially since we will be ramping up a bit of running in our power block and more so in the speed block. I’ll help you to form a plan that complements your running goals and even put some workout plans up for the group if anyone is interested. The joy in all this is that you can sculpt how T2 supports your goals and I’m happy to help.
There’s a message for all members here. Some like this idea of all-around fitness and modest “run-ability.” That’s pretty much where I’m at except for my summer campaigns. Then there are folks like K-Katt who derive great benefit from being a more dedicated runner. Still others hate running and wish I never programmed a step of it in our WOW’s. Whatever your goal there is a way and we can make it work. In my heart of hearts I want everyone to have all their athleticism buckets full, which means you can sprint without blowing a hammy, jog a mile or two without stopping due to exhaustion, and walk 5 miles comfortably without a break. Anything else is up to you. As always…you guys are the best! Appreciate ya!January 17, 2021 at 1:50 pm #11748John ZombroKeymaster
Oh, here’s one thing I forgot in that last diatribe. Every training block has some amount of “cardio” or aerobic training in it. Anyone who loves to run probably can and should just do their cardio as running. That stated, however, it kinda depends on your goal. If your goal is to build running proficiency and aerobic development, then by all means run to your heart’s content. However, if you want to build more muscle mass and strength, you may want to keep your running to just an occasional short jog or a couple of sprints. These probably won’t inhibit your gains. Beyond that amount, more running tends to cause metabolic signaling for your body to pare down muscle mass, preserve a little more body fat for fuel, and to bias the development of slow twitch muscle fibers over the fast ones. This is why I usually advise clients who are seeking either muscle gains or fat loss to keep their cardio on the gentle side, with more walking and biking as opposed to pavement pounding. It just depends on your goals.January 18, 2021 at 5:24 pm #11758Kati HengelParticipant
Thank you! This is so helpful. I’ll let you know how it goes this week!
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