Jogging while building muscle

irishpunter

Might be a stupid question but I'll ask anyway,
Im trying to bulk up a bit so is it ok to jog everyday or not??
I jog about 5 km a day.

wersal gummage

once you take in more calories than you burn each day you're on the right track. obviously jogging would make this a bit harder. 5k isn't a huge amount anyway though.

i bulk/keep on a bit of bulk while also doing a fair bit of cycling - its just a question of getting the (clean) calories in really.

TPR86

irishpunter wrote: »

Might be a stupid question but I'll ask anyway,
Im trying to bulk up a bit so is it ok to jog everyday or not??
I jog about 5 km a day.

It wont exactly help you gain weight and will not help with recovery in between workouts. Plus I dont know any bulky marathon runners all skinny with no muscle....:(

cc87

TPR86 wrote: »

It wont exactly help you gain weight and will not help with recovery in between workouts. Plus I dont know any bulky marathon runners all skinny with no muscle....:(

5k marathon runners??

TPR86

cc87 wrote: »

5k marathon runners??

Ha Ha 5k might not seem allot but if he's doing it everyday then thats the equivalent to a marathon every week. Got nothing against a bit of low cardio but I just think its something you could do without if you want to "bulk" up

IMO do some interval training instead (even multiple 400m running efforts, with rest in between).

shootermacg

I'm interested in this too, I've been making gains but also a bit of belly fat. I'm only making gains when eating a surplus, I'm working long hours sitting at a desk coding my heart out, get home, mind the kids, get a workout in around 8 or 9, rinse and repeat.
I'd love to lose the belly but I find the minute i start cardio; I lose a lot of strength the next session. I know it's a hard thing to balance so i've kind of resigned myself to the fact that I'm going to have to stall gains to lose the weight and start up again.
Metabolism is slow as fcuk.
I do hear the best time to start cardio is directly after a WO, because you have depleted your glycogen and will as a result begin to target fat during the cardio.
Problem is I down a shake afterwards and that doesn't leave me in a condition to jog.
If anyone has gained size while losing weight I'd be very interested in knowing the secret.

Transform

i run almost daily and never have a problem staying at a lean 90kg at 6ft2.

Just make sure you eat enough and vary the distance and intensity of runs and hit the weights and metcons

TPR86

shootermacg wrote: »

I'm interested in this too, I've been making gains but also a bit of belly fat. I'm only making gains when eating a surplus, I'm working long hours sitting at a desk coding my heart out, get home, mind the kids, get a workout in around 8 or 9, rinse and repeat.
I'd love to lose the belly but I find the minute i start cardio; I lose a lot of strength the next session. I know it's a hard thing to balance so i've kind of resigned myself to the fact that I'm going to have to stall gains to lose the weight and start up again.
Metabolism is slow as fcuk.
I do hear the best time to start cardio is directly after a WO, because you have depleted your glycogen and will as a result begin to target fat during the cardio.
Problem is I down a shake afterwards and that doesn't leave me in a condition to jog.
If anyone has gained size while losing weight I'd be very interested in knowing the secret.

There is no reason why you cant keep your strength and still perform "cardio" Interval training is still cardio . It trains both systems aerobic + Anaerobic . Just look at a100m sprinter.

Also I dont see how Low intensity cardio is any good for fat loss IMO Your body will simply replenish the "fat" you burn with fat you eat. put simply . And then there is the possibility of losing muscle which will lower your BMR . IMO Stick to your strength training and add a couple of Interval days . The calories you will expand afterwards will be allot more than a run. Also Plenty of omega 3 in your diet will help breakdown stubborn belly fat .

wersal gummage

TPR86 wrote: »

Ha Ha 5k might not seem allot but if he's doing it everyday then thats the equivalent to a marathon every week. Got nothing against a bit of low cardio but I just think its something you could do without if you want to "bulk" up

IMO do some interval training instead (even multiple 400m running efforts, with rest in between).

5k - if you are reasonably fit - is like what, 15 minutes jogging at most..... jesus - i wouldn't worry about it at all. i cycle 20kms every day plus i throw in an extra 200+kms a week on top of that - i'm in fairly decent shape. no point getting huge and losing mobility - you can bulk up a nice amount and still stay fit.

newby.204

wersal gummage wrote: »

5k - if you are reasonably fit - is like what, 15 minutes jogging at most..... jesus - i wouldn't worry about it at all. i cycle 20kms every day plus i throw in an extra 200+kms a week on top of that - i'm in fairly decent shape. no point getting huge and losing mobility - you can bulk up a nice amount and still stay fit.

i think your definition on "reasonably fit" is a bit off, if you can run 5k/3.1miles in 15minutes and consider it a jogging pace at a 5minute mile.........

wersal gummage

newby.204 wrote: »

i think your definition on "reasonably fit" is a bit off, if you can run 5k/3.1miles in 15minutes and consider it a jogging pace at a 5minute mile.........

fair enough. i'm 14 and a half stone, not a runner, and would do 5k in around 15 minutes..... if you're running every day i would have thought 5 min miles for such a short run is pretty reasonable for a fit person. either way - say 18 mins - my point is the same - its 18 mins exercise a day - not something to worry about in terms of hitting the gym really.

newby.204

im not sayin its not possible, im just saying calling it a jog would be a it misleading is all

metamorphosis

Get a GPS and measure your route as i think you may not be running be running 5k in 15m like you think you are (not been smart, im a long time runner and cyclist by nature, so i find this a bit off)

how are you measuring. Running that pace is strenuous unless you are a long time devotee to these races. Especilly at that weight. Unle

TommyKnocker

Paula Radcliffe though female is world class and has a best time over 5k of around 14:30ish. Top male athletes run 5k in around 12:40ish. Alistair Cragg, the Irish Olympic Hopeful runs it in just under 14 minutes. These are all race times, not training times. So there is no way a "reasonably fit" person is running 5k in 15 minutes. 3K in 15 minutes would be more likely IMO tbh, and even that would probably be a speed session rather than a "Jog"

wersal gummage

i didn't mean to start a big debate on the exact time - i meant - in terms of what the guy was asking - that its a small enough amount of exercise and wont have a massive impact on training in the gym provided calories are taken in. even if you allow him or her 25 minutes - its still the same in my view - its not a HUGE amount of exercise.

Scuba Ste

A 5k jog, run, hop, skip and jump or whatever isn't going to affect the OP bulking up. I don't know how many calories that would burn but it can't be much more than a sandwich. If your struggling to eat enough, ok maybe a run isn't helping but otherwise it's fine and being fit is only a good thing.

Tbh I think too many go down the road of thinking it has to be one or the other and that cardio will start eating muscle at an unstoppable rate. If your lifting you'll need muscle, if your eating you'll build muscle and if your running you'll have a healthy heart and lungs to boot.

TPR86

wersal gummage wrote: »

5k - no point getting huge and losing mobility - you can bulk up a nice amount and still stay fit.

Do mobility work in the gym . I wouldnt call jogging/running mobility work . And as for staying "fit" is being good at Low intensity cardio what we define as fit ??. All Im saying is if you want to put on a bit of muscle then jogging everyday is not going to help you and will only hinder your performance in the gym . Strength training and endurance training are two totally different things and IMO Shouldn't be mixed. A Brisk walk would be more beneficial than a run as this would help with recovery between Training session . Or like I said before some Interval Training . This will get you "fit" and wont effect your training in the gym .

AntiVirus

irishpunter wrote: »

Might be a stupid question but I'll ask anyway,
Im trying to bulk up a bit so is it ok to jog everyday or not??
I jog about 5 km a day.

Nothing wrong with running 5km a day while building muscle. Depending on your weight thats about 380 calories, about the same as a peanut butter sandwich. As long as you can eat that extra sandwich you're ok

AntiVirus

wersal gummage wrote: »

fair enough. i'm 14 and a half stone, not a runner, and would do 5k in around 15 minutes.....

14.5 stone and you're not a runner and you can run 5k in around 15 minutes! :eek:

beyoncefan

hey i know it has nothing to do with ur post but could some one please tell me how od i start a thread im new to this? : thanks

TPR86

AntiVirus wrote: »

Nothing wrong with running 5km a day while building muscle. Depending on your weight thats about 380 calories, about the same as a peanut butter sandwich. As long as you can eat that extra sandwich you're ok

Nothing to do with the amount of calories you are burning.any training of the oxidative energy pathway (long, slow distance) will be detrimental to muscle growth and strength gain.
Like I said before Low intensity cardio sucks for fat loss so it's not really about the "extra" calories you burning by running its more to do with the effects it has on gaining muscle and strength .

Swap The jogging for some Intervals Problem solved This will not effect you strength and will still keep you fit and burn some extra calories to get rid of that belly fat

cc87

5k is 5k, plenty of people would jog that just to go to the gym.

If the OP wants to do it, off you go. Other factors such as your training programme, diet and rest will have a much bigger influence on your results

TPR86

cc87 wrote: »

5k is 5k, plenty of people would jog that just to go to the gym.

If the OP wants to do it, off you go. Other factors such as your training programme, diet and rest will have a much bigger influence on your results

The OP asked would it effect him bulking . My view of bulking is building muscle. So IMO jogging 35k a week will have an effect on muscle growth and strength gains .

Yes he will still "bulk"/ gain muscle if he's training and eating plenty of food but seems he's at a stage of "bulking" then why do low intensity cardio ? Something that will have negative effects on muscle growth and strength gains ,

Personally I like to get my bulking cycles over and done with as you do put bodyfat on. I will try to avoid anything that could possibly hinder muscle growth.

AntiVirus

TPR86 wrote: »

Nothing to do with the amount of calories you are burning.any training of the oxidative energy pathway (long, slow distance) will be detrimental to muscle growth and strength gain.

TPR86 wrote: »

Yes he will still "bulk"/ gain muscle if he's training and eating plenty of food

Make your mind up


You're saying what everyone else is saying "Yes its ok to run 5k and bulk"

shootermacg

Thanks for the advice. I always down a shake after a workout, problem is it leaves me feeling like crap for an hour (lactose intolerant).
Would you do the workout, then the run, then the shake?

kapow

Do all the running you like. Eat lots of food. Do loads of weights. One day you may end up like Cracknell.

http://www.youtube.com/watch?v=51zDkhDRbEc&NR=1&feature=fvwp

shootermacg

Wow he lost over 3kg of water! I've left it late to lose the belly, I'm 5'7 and 13 stone 4 lbs, I'd say, if i removed the fat without losing the muscle, I could afford to lose 10 lbs.
Guess it's all genetics, my arms and chest haven't a pick of fat, it all goes on to the waist. I wouldn't say I'm ridiculously over weight, it just goes to the wrong areas.
Used to play soccer on Wednesdays, but it fizzled out, but I'd definitely be down a few pounds after, of course that'd be back the next day.
Hope to find another game soon, hard when you're just a dublin blow in ^^.

Hanley

TPR86 wrote: »

Ha Ha 5k might not seem allot but if he's doing it everyday then thats the equivalent to a marathon every week. Got nothing against a bit of low cardio but I just think its something you could do without if you want to "bulk" up

IMO do some interval training instead (even multiple 400m running efforts, with rest in between).

Yeah but if you do 5x 400m efforts that's basically like a marathon every 3 weeks.

shootermacg

Hanley lol. You're going down hanley street on this aren't you ^^

Hanley

shootermacg wrote: »

Hanley lol. You're going down hanley street on this aren't you ^^

This thread has SERIOUS potential.

Someone's suggested jogging for mobility, and that a 15 minute 5k is an easy jog... We've people worrying whether a sub-30 minute run will effect their mass... it's madness!!

It's not going to increase muscle mass, but it's going to do very little to prevent you from gaining any more.

shootermacg

Hanley wrote: »

This thread has SERIOUS potential.

Someone's suggested jogging for mobility, and that a 15 minute 5k is an easy jog... We've people worrying whether a sub-30 minute run will effect their mass... it's madness!!

It's not going to increase muscle mass, but it's going to do very little to prevent you from gaining any more.

So shake before or after the jog?

Hanley

shootermacg wrote: »

So shake before or after the jog?

Both.

cmyk

Hanley wrote: »

This thread has SERIOUS potential.

True, but some SERIOUS misinformation.

Hanley wrote: »

Someone's suggested jogging for mobility, and that a 15 minute 5k is an easy jog... We've people worrying whether a sub-30 minute run will effect their mass... it's madness!!

I'll add to this list, we also have oxidative pathways don't work for fat loss, and that interval training is a much better alternative for active recovery than light aerobic work with no effect on strength work.

TPR86

Hanley wrote: »

Both.

Have half a shake before and half a shake after . And IMO if your running to keep "fit" and not loose weight then Carbs pre and post should be consumed .

TPR86

cmyk wrote: »

True, but some SERIOUS misinformation.



I'll add to this list, we also have oxidative pathways don't work for fat loss, and that interval training is a much better alternative for active recovery than light aerobic work with no effect on strength work.

I never said Interval training would be good for recovery. I did say it would be better than Running everyday. I also said a brisk walk would be better for recovery than running .

As for the oxidative pathway being good for "fat loss" well thats a different topic . IMO It doesnt work yes you may burn fat whilst performing it (Like people have said the equivalent to a sandwich) . but thats it . there is no metabolic effect and you will lose muscle in the long run not to mention that your body will literally just replace used fat cells with new ones.

cmyk

irishpunter wrote: »

Might be a stupid question but I'll ask anyway,
Im trying to bulk up a bit so is it ok to jog everyday or not??
I jog about 5 km a day.

Can you give us a look at your 'bulking' programme, what it consists of and what frequency etc. so you can get more accurate answers.

TPR86

TPR86 wrote: »

. A Brisk walk would be more beneficial than a run as this would help with recovery between Training session . Or like I said before some Interval Training . This will get you "fit" and wont effect your training in the gym .

I ment interval training wont effect strength gains if performed correctly and included into a decent programme. I Didnt mean to use it as recovery everyday . I should have made that clear.

cc87

TPR86 wrote: »

I never said Interval training would be good for recovery. I did say it would be better than Running everyday. I also said a brisk walk would be better for recovery than running .

As for the oxidative pathway being good for "fat loss" well thats a different topic . IMO It doesnt work yes you may burn fat whilst performing it (Like people have said the equivalent to a sandwich) . but thats it . there is no metabolic effect and you will lose muscle in the long run not to mention that your body will literally just replace used fat cells with new ones.

No ones really disagreeing with you about intervals being better than slower paced runs for loss.

But the OP asked will a 5k run have an effect on him trying to bulk. And the answer is not a huge effect. Yes his recovery wont be perfect, but if will only have a minor effect. Too many decide that when the are trying to pack on muscle that they cant do anything remotely related to cardio and they just end up fat and overweight.

TPR86

Hanley wrote: »

Yeah but if you do 5x 400m efforts that's basically like a marathon every 3 weeks.

I wouldnt suggest doing them everday but once a week . and personally I wouldnt even do them if I was "bulking". But people feel the need to run to be classed as "fit"

AntiVirus

TPR86 wrote: »

But people feel the need to run to be classed as "fit"

I dont think anyone is saying that, I think is more likely that the OP likes going out for a run.

shootermacg

From my own point of view, lower intensity cardio suits me better. If I go from 0 to 60 sprinting, my heart doesn't like it a bit.
It may have the better effect but I suppose it depends on personal circumstance and whether your heart can handle the shock.

TPR86

shootermacg wrote: »

whether your heart can handle the shock.

What doesnt hurt you wont kill you lol