Running is good for two things:
- Getting away from something/someone!
- Getting good at running!
Anybody wanting to improve their health or physique then there are much more efficient ways of doing it.
Guys want to look like Hugh Jackman but train like Mo Farah with endless cardio to “get in shape” – it’s just plain stupid!
Now I’m all for people doing anything over nothing but running will mess you up, when I’m talking running I’m talking long slow distance stuff not tearing up a sprint track (which we will come to later!).
The problem being is when that magic Monday comes around when all diet and fitness routines begin (usually after a weekend of indulgence!- “Diet starts Monday, back on it”) people lace up their 9 year old trainers and hit the streets!
And so the problems begin! First off - people do not move correctly, our bodies are not made to be sat down driving for two hours to and from work and then at a desk for nine. Here comes the geeky stuff - over time the hip flexors will shorten tilting the hips forward which in turn stops the glutes from working. Your glutes don’t work then your abs don’t work – everything is connected, because you are telling your body to run it will do its best to do that. But because the main muscles that should be involved are not working - other muscles will have to take over to achieve the task, basically you have a lazy ASS!
So people are putting way too much strain on a messed up body as they are running like a wounded T-Rex. All they are doing is building on bad foundations. If they do not address the dysfunctions they have it will almost definitely lead to injury.
All that aside - running alone is just not going to get you the physique you want.
Your body adapts so quickly to exercise, that’s why the first time you do something you feel like you are going to die, then the next time it gets a little easier, then easier and easier... You need to up the intensity somehow - you could run further (like Forrest Gump!), you could run faster or you could run a harder course .
Basically , the better at running you get the less positive effect it will have on your physique, I say positive for a reason - why do you think there are no Jacked up Superman types running marathons? – because, as I mentioned before, your body adapts! When you start hitting up these big runs your body will get rid of excess weight in the form of muscle to save energy when running (think of a aeroplane crew ditching anything heavy from a plane to save fuel....bye bye gains!).
If your goal is to look better (and let's face it - 99% of gym users are training for this) then there are far more efficient ways of doing it than running. You want to keep if not build as much hard earned muscle as you can by keeping to a high protein diet with a heavy mix of resistance training and adding your “fat burning” training to your routine.
You want to create a massive Metabolic effect by stressing the body with high intensity training, jacking the heart rate high then recovering and repeating.
Here are a few example workouts that can be stand alone or added to the end of a strength session
Metabolic Circuit
Barbell Deadlift x 6-8
Dumbbell Push press x 6-8
Pullups x 6-8
Walking Lunges x 6-8 (each leg)
Plyo Pushups x 6-8
Repeat 4-6 rounds taking 30-45sec rest between exercises and 90-120sec rest between rounds
Barbell Complex
Deadlift
Bent over row
Hang clean
Push press
Back squat
Complexes are performed none stop movement to movement with minimal rest between sets. Repeat 3-6 times
These are a favourite of mine to add to the end of a strength workout as my fat burning
Sprints
Track/treadmill/Rower
1-12 sets of 30sec all out sprint with 30-60sec recovery
Bodyweight Density training
10 jump squats
10 pushups
10 pullups
20 jumping lunges
10 burpees
Repeat as many rounds as possible in 10/15/20mins rest only when needed
Until next time
Take care and comb your hair
