Running and Lifting?

Is it even possible to go from really skinny to big and strong while running 5k 3 times a week? How do people recover properly? Do I need to use gear?

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peaktestosterone.com/Weight_Lifting_Arteries.aspx
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you need to eat an absolute shitton and even then it's very difficult to do without overtraining

>an extra 900 calories a week is an absolute shitton

>what is BMR

Come on dude, doing a 20-25 minute run (30 minute jog), a few times a week isn't "very difficult to do without overtraining" and doesn't require you eat an "absolute shitton". A 5k really is not that far.

Sleep more. Eat three more donuts. Not that hard bro.

The only hard part is time. More sleep every night is a pretty big time drain, but good investment. The running actually really doesn't take much time at all.

>three more donuts

more like 10 MORE SCOOPS CMON

You can work out as hard as you can two hours, short snack like half a carton of eggs and a bannnana, some mustard, and then get two hours of cardio in ( obviously hella water and half your protein already done for the day ) no problem, you must get sleep and enjoy it and have some nice tunes and concentrate enough not to get bored or anything but... 5k 3 times a week is a joke. Skinny or fat 100 % retarded. GATA

yeah dude, that is not a lot of running. just eat slightly more.

If you want to be fast you can't also be big. Most of your muscle will just be useless weight.

5k 3 times a week isn't that much though. Easily doable

How many calories do you guys think you burn in something like a 5k run? Its only like 300 to 400. Just eat an extra piece of chicken that day, fuck.

Also I hate the logic behind girls at my work thinking that walking a couple of miles will let them have an extra serving of dessert.

Also:
>5k 3x per week
>overtraining
WEW
E
W

Real distance runners typically average 9-14 miles/day. If you're extremely out of shape you may need to work into 5k 3x per week, but otherwise it's a joke.

Oh man, you mean it might even be an extra 1,500 calories over the course of a fucking week?

Oh my god, how could OP ever manage to fit an extra 215 calories per day into his gaw?

>9 miles a week and cross training with weights
>too much

Ober the summer i ran like 25 miles a week and lifted. Gained both speed and muscle mass.

As long as you eat enough. When you start running like 35ish miles a week as well as lift weights, that's when it gets difficult to eat enough calories.

eat another piece of meat or an extra sandwich everyday. there you go, pussy

OP here.
So to summarize, 5k 3xs a week isn't really that much drain, and all I need to do is eat an extra 500 calories or so? Will my squats suffer?

OP here
I squat 3 times a week.

You'll be completely fine. You might be more tired from the running, so get more sleep, but 9 miles a week is nothing.

Of course your squats will suffer,

Powerlifter here, all that energy spent running could be used squatting. Really depends on what's more important to you.

Well i'm still a novice, so should I still be able to get 315 within a year?

It's possible to a certain extent, but as long as you eat enough to not eat at your gains, it is certainly possible

t. me

you cancer overloaded your thread OP, anything past the post im quoting is aids. stop being a fucking noob.

I was doing Alex Viada's hybrid Athlete program for over a year.

Progress I made:

Went from 40 minute 5km to 20 minute 5km. (still slow but whatever).

Squats went up.
Bench went up.
Deadlift went up.

Body weight went down.

If you're weighing less than 200lbs (90kg), you aren't going to over train. His programs are written for people who over 250lbs and for people who are elite sports players, not some fucking loser on Veeky Forums.

That sounds good, i'm going to check it out

My fitness goals are to run/swim/lift well, essentially hybrid, a bit of everything, in terms of body i'd be happy with ottermode which anyone who is fit and healthy can get.

I just fucking love completing a running distance, or swimming distance, being able to utilise your body to go wherever you want,.

I need to do some counter search on it though, it has to go through meme quarantine first, only then will i adopt it.

>Sleep more. Eat three more donuts. Not that hard bro.
holy shit or eat two med fries from mcdonalds for those calories, brodie. he can get an ample amount of calories from real, healthy foods.

>The only hard part is time. More sleep every night is a pretty big time drain, but good investment.
sacrificing essential sleep to be awake longer is the time drain for sleep.

>The running actually really doesn't take much time at all.
but it can; we don't know his methods. he might pick up other workouts on top of this, in the future. telling him to eat more junk foods, and convincing him his sleeping time is a time drain is fucked up.

OP here
What would you suggest then? The only reason I want to run is purely for cardiovascular health purposes. I could care less about times.

just train your woodcutting to 99.

Nice. Faggot.

>If you want to be fast you can't also be big. Most of your muscle will just be useless weight.

Kek, just imagine how much faster Olympic sprinters could be without all that useless muscle

If it wasn't possible to get big and strong while also running 3 times per week the human race would have gone extinct millenniums ago

make this about gaining strength.
then make it about running.

strength train and do light jogging at end of sessions. focus on strength gains. make your jogging secondary to this for now.

Actually ancient man was scrawny as fuck, with the exception of hands and forearms. It is a luxury of our time to build muscle. Remember that.

OP, I used to run 70 miles a week for college XC while still going to the gym 6 days a week. It is possible to get into proper distance runner shape while still making gains. However, you will not be able to reconcile a running workout (5x1 mile each sub 5:20 in a 10 mile day) with a leg workout (however you divide up your squats. You require the same amount of time to recover from a running workout as you do from a leg day in the gym, well actually a bit less.

However, you can still do 10 miles a day without focusing on speed or power and do squats in the gym. If you ever manage to get to this point eating enough food without supplements/junk will be quite hard and it will take up a lot of your time, but don't listen to the retards who say cardio kills gains. Having halfway decent cardio helps make gains.

man-made weights in general for us to use are a luxury.

> What is relative strength

Height/weight/age/sex?

True.

5'11/174lbs/20/M

Doesn't it depend on location and game?
Like yeah some guy doing a marathon after a shitty gazelle in the African sun all day is gonna end up pretty svelte.

But I imagine the dudes up North eating entire fucking mammoths had to get big, no good being scrawny when it's freezing cold.

> Ancient man was scrawny as fuck

Wealthy greeks would go the gymnasium every day and throw around their equivalent of the medicine ball, or the discus and wrestle, run, etc.

The only realy luxury we have these days different from the average ancient is free time to work out.

Granted the equipment is much more specialised and builds muscle faster.

no, mankind is a rather scrawny cursorial species. as for the cold climate: clothing

Well at that point in history we weren't really cave-men anymore. In order to survive Northern climates you had to be smart, and that means we were actively trying to fatten ourselves up. Our bodies were not a consequence of our day to day life if you will.

Yes they were muscular, but they were already as intelligent as we are now. And like you said they needed to be rich. Also keep in mind artists exaggerate slightly when creating a statue to make it "pop" more.

You'll stall slightly faster on squats, but not anything significant.

If you're serious, read The Hybrid Athlete by Alex Viada (guy you posted). There's some good concepts and example routines in the book.

stop fucking believing that greek and roman statues were representations of how people looked

they were literally the ones to invent the concept of pushing the human aesthetic beyond real life in art

they literally made the statues better looking than the people

you cannot not get this

those olympic sprinters never, NEVER run 5k's.
OP means fast in terms of long distance times, not sprint times.

>suppversity.blogspot.cz/2016/09/double-your-muscle-maximize-your.html
>3x 5k morning runs... 6 months got them down to 23 mins

WHAT ARE YOU WAITING FOR?

ah yeah, the glorious nigger "genetics" aka "it'd be raycis to test them positive"

>no cardio lifters are pathetic couldnt run 50 yards without gassing.

>weight lifting causes aorta hardening by running you negate this affect

You must be retarded as fuck and ignorant as well. Why do you think that your meme opinion is worth its salt and why do you think this kind of body isnt attainable when you wrestle, train and eat well for a few years? Youre an idiot of the highest degree.

You can totally do both, look at rugby players they are pretty big dudes and can run around for 80 minutes.
You recover by eating enough food, drinking water and sleeping
Don't expect to be great at both immediately
If you are super keen you should probably buy the guy who's photo you posted's book
store.jtsstrength.com/products/the-hybrid-athlete

I would be very wary of buying anything by Viada. He doesn't usually lie, but he's a god damn master at leaving things out.

>>weight lifting causes aorta hardening by running you negate this affect

wut

Jelly

> it's another Veeky Forums thinks it knows things about cardio thread

peaktestosterone.com/Weight_Lifting_Arteries.aspx

weight lifting isnt good for your heart
running is good for your heart

do both and you have an equilibrium

weightlifting is good for your bones and its anti aging though

Yes, just make sure you eat at enough of a surplus to offset the cardio. Recovery wise just try to space out the running and lifting, either on the opposite sides of the same day or by doing one on the other's off day (with at least one complete rest day a week).

Honestly 5k 3 times a week is a moderate amount of cardio for a fit person

Post your marathon time, frogfaggot.

You won't get big, (Duno if you care) simply won't be enough time to train hard. Tri-fag / all around type.

6ft 195lbs numbers are all 5 rep maxes right now.

Squat 275lbs
Dead 365 lbs
Clean 215 lbs
Pull ups +75 lbs
Ohp 175 lbs
(Can't bench because of injury)

10k at 7:20 pace
1 mile swim in right around 35/36min
Duno my cycling numbers but regularly ride 25+miles with over 2k ft of climbing.

Anyway if I run heavy (10 miles yesterday 1k ft of climb) it means today I'm in a pool, active recovery is the only way I run or lift and then follow it with more training. If weights then back in the pool or on the bike, I train 6 days a week and only because I freaking love the tri stuff and strong muscles are fun and neat looking.

So about not getting big, yesterday's run came out to 1500 calories, I will not eat enough to recover that, at least not yesterday. My base rate means 2500 calories, toss on huge cardio loads and keeping calories high while eating well is too difficult to do while still exercising. If you want to be fast and strong that is doable, if you want endurance and strength it's going to take some serious work.

>The only realy luxury we have these days different from the average ancient is free time to work out.

actually the ancient rich guys had more free time for the gymnasium than us

Dude all I want to do is run a moderate amount for health benefits.

>thinking hunter-gatherers were not dyel/skelly-trex

[spoiler]John[/spoiler] 3:16

I know its bait but its fucking hilarious how big those guys are, in fact theye bigger than a lot of weightlifters (huge traps as well as big fucking arms)

Scooby is living proof that it is both very difficult and very possible.

He does a lot more than 5k 3x per week and is more jacked than 99.7% of /fit

I weigh less than you, am fatter than you, am taller than you, and have an equal squats 5rm

u slackin?

Jump in a pool with me and we race to 1/2 mile, or run with me and we race 5 miles, cycle and we ride 20 miles, in any of those short distances I'm willing to bet id make you look dumb.

Plenty of guys are stronger than me at my weight, plenty are faster, plenty have better endurance, not too many are all around better.

people talk about my strength sometimes, when I tell them I lift 1 day a week they don't believe it (unfit types). I tell them I'm not strong at all, I think I'm weak(I do). I just want a 2 plate ohp, 2 plate power clean, 3 plate squat, 4 plate dead, 100lb pull up, then I'll just build endurance at those levels and speed at Olympic distance (done a half iron, not fun to train so damn much).

Are you telling me that Usain Bolt is incapable of running 10k?

Yup you can do it 5k is really easy if your already fit/strong just run fast so you don't waste your time, maybe interval sprint jog sprint jog that kinda thing is what I do on 5k's, I don't shrink despite all the cardio but I dont grow like I could if it was just weights.

Your ohp is so out of balance I hope you're not bending your knees or not lowering bar to sternum and count it as ohp. Otherwise your squats and diddy are low.

I have a grade 3 AC joint separation, to strengthen the shoulder I did a lot of ohp, I can't bench press too well. My big movements are low because my legs are still in half iron shape, 56 mile bike with 3500ft of climb back in early summer depleted a lot of strength also went from 5k's to half the marathon length runs for that race. I was at a 3 plate squat a year ago, that's why I want it back up there but not nearly as much endurance training and stick to oly distance tri's

More than 500 carries. A 5k run will burn around 400 calories each time. So eat more than that per week. Yes your squats will suffer. Your legs will be constantly fatigued. Try putting a couple of your running days back to back to help leave some time in the week for heavy squats and recovery.

I want to say that even 3pl8 at 194 isn't a big squat but then again I'm focused on strength and don't do much endurance stuff. Bench is a piece of shit I honestly would give it up if it wasn't part of the three competition powerlifts.

It is possible.
Goal body on the left.

Dude, get out. You can't even BQ, so what makes you think you know anything?

he also has been on roids for at least 3 decades

Yes, 5k isn't that far if you run regularly. Even at a slow pace it's only 15 milesish a week.

Protip, if you run at a speed under your lactate threshhold, you'll use liver glycogen while your lifts are using muscle glycogen. Run first, then lift, studies show running won't affect your lifts.

If you're running with proper form, a 5k three times a week isn't really going to affect your squatting. Although if you squat before you go running the same day it's going to blow dick.

Run before squatting desu.

With hours in-between obviously.

But he's black desu

It depends, three days a week should be fine if you're keeping it under 50mins. Any more and you're legs will become lean and cancel out your squat gains.

He is completely right, though.

Not well enought to compete obviously