Will running 2 miles every other day effect my ability to make gains?

[1996wastheish]

Will running 2 miles every other day effect my ability to make gains if i eat back the calories i burned? are there any studies that have shown this to be the case?

[safcpaul]

I personally think it would benefit your training from the cardiovascular benefits you get

[EliKoehn]

This is something I am curious about as well.

Arnold recommended it in his Encyclopedia, but that has some other claims about nutrition/training that may be held in doubt now (such as the "body-type" talking point).

[1996wastheish]

I've been googling and most of the stuff that comes up is old threads from years ago and a lot of mixed opinions so not sure what to believe, iv'e not come across any studies where one group did cardio and the other didn't while lifting and trying to gain muscle.

I started running on a treadmill around 4 months ago while cutting, when i first stated i felt like i was going to die after 0.5 miles, i felt like complete crap, now i can run 2 miles + no problem, i don't ever want to go back to feeling that unfit again, i feel so much better since i started doing cardio but gains are my main priority right now lol. i don't mind cutting my running down just to maintain some level of fitness, i just don't want to go back to feeling like i am going to die after 0.5 miles.

[NMS3]

You’ll be fine. If you like running, run. Don’t overthink this stuff brah. Should make gains just fine.

[bLinkMoore]

Depends on your goals. Strength gains could certainly be limited in your legs from the running, but probably not much if you're only running a couple miles every other day.

Here's a short summary from my exercise phys textbook on concurrent strength and endurance training:

--The performance of combined strength- and endurance-training does not impair training-induced increases in endurance but this concurrent training can impair the strength gains achieved by resistance training alone.
--Concurrent training-induced impairment of muscular strength gains is muscle group specific whereby a decrease in strength gains occurs in the legs but not in upper-body muscles.
--Whether or not the combination of resistance and endurance training impedes strength gains depends on several factors, including the endurance training modality, the volume of endurance training, and the way the two training methods are integrated.
--Athletes whose sport requires maximal strength and power output should limit concurrent training. However, if an athlete’s sport is not dependent upon maximal power output, concurrent training will not have a negative impact on performance unless the concurrent training results in overtraining.

Edit: Agree with above, forgot to include that. From a very technical standpoint, yes you might be harming your gains a bit. From a practical standpoint, running is good for you and if you enjoy it you should do it. You're not going to harm your gains so much that you won't make progress just because you're going for some jogs

[desslok]

That hardly any calories. If you are really worried just have a big tablespoon of PB after your run.

[AdamWW]

Cardio?

Is that Spanish?

[desslok]

Cardio?

Is that Spanish?

I think kids these days listen to Cardio B?

[AdamWW]

I think kids these days listen to Cardio B?

Better that than Cardio A... i think thats slang for Cardiac Arrest

[desslok]

Better that than Cardio A... i think thats slang for Cardiac Arrest

In high school and college it was more about the Ba-cardio

[AdamWW]

In high school and college it was more about the Ba-cardio

Yeah, I put it all on my credit card













io

[desslok]

Yeah, I put it all on my credit card













io

Oh man, i’m out. Gonna go catch up on some shows, like Star Trek : Picard










io

[AdamWW]

Oh man, i’m out. Gonna go catch up on some shows, like Star Trek : Picard










io

You nerd

[GrouchyUSMC]

You'll be fine. Drink a glass of milk after if you're that worried about calories.

Good read - http://ditillo2.blogspot.com/2009/07...avid-shaw.html

He talks about Marv Phillips, an awesome powerlifter from the 1970s who used to run a couple miles on his off days and would run a half mile before he began strength training. His best squat was 848 @ 240. Marv is on the left.

[tbonestake]

Cardio kills gains is a giant meme. You’ll look and feel better if you do regular cardio

[Kewbrah]

Cardio kills gains is a giant meme. You’ll look and feel better if you do regular cardio

This. It's like Starting Strength, GOMAD, bulking and cutting cycles for n00bs, and a whole bunch of other memes that are just for trolling ignorant new starters.

[Brahfessa]

Cardio? Do you mean 12 reps instead of 10?

[SuffolkPunch]

This is something I am curious about as well.

Arnold recommended it in his Encyclopedia, but that has some other claims about nutrition/training that may be held in doubt now (such as the "body-type" talking point).

I don't know why it would specifically help with bodybuilding goals but many people will gain health benefits from cardio and I think it can be done (within reason) without preventing gainz

As always, there is an element of truth in these things but its a question of dose... too much running will start to impact on recovery - but for most people, the amount mentioned probably isn't too much.

[EliKoehn]

I don't know why it would specifically help with bodybuilding goals but many people will gain health benefits from cardio and I think it can be done (within reason) without preventing gainz

As always, there is an element of truth in these things but its a question of dose... too much running will start to impact on recovery - but for most people, the amount mentioned probably isn't too much.

When I get home later I can edit this post with the citation, but he recommended it for people who were training while overweight (which seems to run somewhat contrary to the general consensus here of putting the deficit more in the camp of simply eating below maintenance).

Interestingly enough, he recommended running a few miles a day on top of a high-volume regimen, for a novice. Of course, the whole encyclopedia hardly says anything about the difference between your capacities as a natty and training on gear, which throws an asterisk on just about all of his advice since he obviously falls in the latter category.

But, it is not hard for Arnold to give us the wrong advices...

[XinXom]

I know that I personally lift way less if I have tons of steps in leading up to my lift but I don't eat back the cals and if I'm feeling spicy enough to actively walk in my free time Im normally already doing good on the diet. Just my last 3 weeks I did bench PR at 315 > week of good cutting extra walking maybe an extra 10miles above my norm in 3-4 days and I felt crap lifting 225. This week didn't do any extra walking could feel the tiredness leave back to PR strength this week. So I cant say how much of that is cardio and how much is just my deficit and water weight changes etc but based on my own anecdote I lift terrible with added cardio but it bounces right back once I stop doing it.

[SubWooferCooker]

It may have a small negative effect on your legs, according to Lane Norton studies have shown any negative effects from the cardio are bodypart specific, ie you are running using your legs it will have no effect on upperbody hypertrophy or strength. He also say's that any negative effects in studies have shown to go away after 24 hours.


https://www.youtube.com/watch?v=Axr_fqZXdsU