Question about running...

[JCavin]

First, I just wanted to say that I coached my very first squat today. Now that I have the "credentials" from the Cooper Institute, lol. I immediately started a good friend of mine on your program.

The knees out cue worked like a charm for him. The bar is riding a little high because of shoulder inflexibility, but aside from that his squat looks pretty amazing for 5 minutes of coaching. He picked it up a LOT faster than I did.

Anyway, I was reading in PP about aerobic fitness. If I remember correctly, it said that the negative effects of aerobic training on reduced significantly if the strength training and running are done at least an hour apart.

I guess my question is how much can I expect the running to interfere with my squats at 3 days a week(squatting once per week on 5/3/1)? I'm hoping to get up to 3 miles per run and i'm doing it very slowly with the hope that it keeps the interference low.

[Mark Rippetoe]

Unless you're a very young guy, 9 miles a week will have a detrimental effect on your strength training no matter when you do the workouts.

[Corrie]

I wonder if walking with a weighted vest would be sufficient for aerobic training without being detrimental to progress in strength?

I had a short walk today with a backpack that weighed about 50 pounds and it was surprising how hard my heart was beating when I finally got to my destination. It didn't seem to tire my legs out at all.

[Mark E. Hurling]

If you're running as cardio insurance you can get that just fine on far less. Try doing a GXP. It takes a total of 15 minutes twice a week. I recommend wearing a hear rate monitor to keep track of what's going on.

Ramp up speed and intensity over 5 minutes until you are at 85% of MHR (Maximum Heart Rate). There are other formulas but I'm a simple guy so I use the classic 220 bpm (beats per minute), minus your age, times .85 or in my case 220 - 61= 159 * .85 = 135 bpm.

Stay at 85% of MHR for 5 minutes, then ramp back down over 5 minutes. I routinely test out on the crayon simple ellipticals I use to monitor my cardio at a VO2 Max of over 38 which is in the excellent category for geezers my age.

Also, you might be very surprised what your average HR turns out to be if you wear a heart rate monitor when you lift. Even when I am using 4-5 minute rest periods between heavy sets on heavy days it'll come in at around 70% of MHR which is nothing to sneeze at. If I cut my rest periods and do some exercises back to back as supersets (which I do on light days) it'll hit 80-85% average of MHR. Given that my sessions last from 30-40 minutes, that is plenty of cardio for me.

[JCavin]

Okay. Thanks coach.

I'll cut that in half for now and see what happens.

[devnull]

It boils down to recovery. Once you start getting heavy, you need to properly recover or one of two things may happen: A- you won't be able to move the weight, B- you will get hurt.

How far do you want to take your strength training? You squat+running=x strength, you squat+no running= x2 strength. That's a choice only you can take. Me, I'm sacrificing long distance cycling to hit my goal of 315#. Once I do (almost there) I plan on lowering the weight to 275#, upping the volume (5x5), and then focus on cycling. By getting stronger first I'll be improving my recovery to the point that 275# should not (I hope) get in the way of long distance cycling. Once cycling season is over, I'll then work on going beyond 315.

[PackMule]

Just another reference point from my experience. Isn't necessarily directed towards OP, but anyone thinking about running (WHY GOD?!):

I'm 22, during the last PT cycle (Navy pt test) I tried to run and lift. Lifted 3 times a week and did conditioning 3-4 times a week with a rotation between 1mile runs, 2 mile runs, prowler pushes, and hill sprints. Squats and deads went to shit. I have also been dieting, which of course doesn't help, but my upper body has maintained strength pretty well despite shitty dieting, which makes me think it was a problem of running. I ran a 10:57 1.5 mile after almost 3 months of training like this.

I've trained before (CFFB) where my 3-5 days a week conditioning was always short and intense (<10-15 minutes, heavy weight, fast), and kept/gained strength even while dieting. Around this time I was squatting around 390x5x3, and had a ~10:30 1.5 mile run at bw 210, without ever practicing the longer runs.

So it seems the longer distance stuff just saps strength, and is not as useful for getting a better run time, at least in the mid-distance of 1.5 miles--but if you're trying to go 3 miles, then you'll probably need the longer distance. I'm not sure about that though, since I hate running. Good luck!

[LimieJosh]

I'm hoping to get up to 3 miles per run and i'm doing it very slowly with the hope that it keeps the interference low.

It will also keep the adaptation low.

[D_51]

Why do you want to run 3 miles 3 times a week? I have done/continue to do sprint and olympics distance triathlons, 5ks, 25ks, half marathons... and I do not run three times a week. What is your purpose for doing this?

[Keith Friedman]

It boils down to recovery. Once you start getting heavy, you need to properly recover or one of two things may happen: A- you won't be able to move the weight, B- you will get hurt.

Quoted for truth!

You squat+running=x strength, you squat+no running= x2 strength. That's a choice only you can take.

I'd add a term to those equations:

squat + running = x strength + x running.
squat + no running = x2 strength + 0 running.