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Running Intervals: How Much is Too Much?

I have to questions, first is how much running is too much, and the second is if anyone´s got good tips for good interval routines.

I normally lift weights four times a week (2x squats, deadlift, bench and back and 2x clean and circuits). However, this summer I moved to far from my gym so from convenience I started running.

I run about 11k three times a week and 7k with intervals the last two days. It´s not a very thought through routine, I just love running.

My question is, how much is too much? I´m reading a lot about injuries from running, any tips on how to avoid this? I´m inclined not to care at all, at times I´ll get some back aches, but nothing problematic.

The other thing was tips for some interval training. Right now I run 4k and then do 12 sec on and 8 sec off for the last three k. Any thoughts on how to make this interval training better?

Thanks!

It depends what you are training for, but honestly, it sounds as though you are overtraining. Four weight workouts and five running workouts a week is a lot - you have to give your body chance to recover.

A few years back I was running intervals four or five times a week and lifting weights. What happened is that after a while, instead of getting fitter and faster, I began to struggle and went backwards with my progress. Basically I burned out and had to take a breather.

I would suggest two or three weight workouts, one or two sprint sessions and one long run a week should be adequate. There are a few articles on sprint workouts you can do over on figureathlete.com if you’re interested. Here’s one: http://figureathlete.T-Nation.com/free_online_article/training/a_track_athletes_guide_to_great_glutes
I would suggest reading this one as well: http://figureathlete.T-Nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin

Hi Cal! Thanks for your answer, the articles were exactly the kind of info I was looking for!

And just to clear things up: I don´t do both weights and running. I used to do four weight sessions a week, but over the summer I´ve been running five times a week instead (3x 11k, 2x intervals). I know it´s not the best solution, but right now I don´t have a gym nearby so I wont be able to do weights.

My thought on injuries is around this: I could do more than five times a week, but a lot of the stuff I read warn against running to much. Any tips on when it´s too much running?

I´ve had problems with knees some years ago, but after starting to do squats and dl, this disappeared. Is there any chance I could get injuries later when everything feels good now?

Another option would be circuits and high intensity workouts that are possible to do without any gear, tips on this?

Thanks again for your help!

Any running is too much running.

_Fatty.

[quote]melanieamber12 wrote:
Any running is too much running.

_Fatty.[/quote]

QFT

QFT?^^

[quote]melanieamber12 wrote:
QFT?^^[/quote]

“quoted for truth”

Why?

Because this is the wrong forum to ask about running, most girls here lift often and heavy. We have a few cardio peeps but they do “some” running amidst a lot of lifting. I personally have nothing against running but you won’t find any good answers from this crowd. Just my 2 cents.

cheers
N

[quote]nlmain wrote:
Because this is the wrong forum to ask about running, most girls here lift often and heavy. We have a few cardio peeps but they do “some” running amidst a lot of lifting. I personally have nothing against running but you won’t find any good answers from this crowd. Just my 2 cents.

cheers
N[/quote]

Yeah, no good answers from me :wink:

It really depends what your goals are though. Do you want muscle or do you want to be lean?
I want muscle, so I don’t run.
Mel is just lazy, so she doesn’t run :wink:
Maschy… she’s hot, who cares why she does things.

If you want to do cardio and preserve whatever muscle you didn’t eat away at when running everyday, try a complex. Just buy some DBs and do a complex as many times as you can. Great cardio but better than running IMO. Just better calorie burning and no catabolic effect on the muscles like in running.

Most of us here have found our passion in weight training. Theoretically, it’s impossible to excel at both endurance and strength gains at the same time. Doing too much of one comes at the detriment of the other. Many of us incorporate some cardio into our workouts, but just as a complement to our lifting.

I used to be an endurance athlete and then switched over to strength. I tried to do both at the same time for awhile (compete in races and get stronger 1 RMs), but found that it just didn’t work. It all comes down to your goals. Good luck.

its too much when you’re sore and tired and cranky and injured all the time.

endurance running will teach your body to use fat for fuel, and in turn, teach your body to store fat bc it knows it will use it later as fuel.

intervals will shock your body into losing fat, and i’d say any more than 4x week for those is too much, but i’ll second nikki’s advice about doing bodyweight routines, or adding even slight weight to a combination of exercises (a complex) in an interval style.

see, bitches? I gave an answer, nicely, with no mocking and only one swear word.

[quote]Nikki9591 wrote:

Maschy… she’s hot, who cares why she does things.

[/quote]

Lol! let’s see how far “because I’m hot” gets me when I’m in the pokey melting down my toothbrush.

OP, listen to these ladies - they know what’s up.

applause you bitches are learning some manners. Thank you for stepping up. Didn’t want our compound to become known for being inbred and snobby. Well, not too much anyways.

well put by N

Mashy- “If she get’s nowhere in life at least she knows she’s pretty” -Andrew McMahon
I’m not saying you’re going to go nowhere. But looks do get you further than an ugly mug will.

oH and Bear- I cannot BELIEVE you were the one to give an honest, helpful response.
awwww, CB is getting SOFT!

And yes, I am fucking lazy. sheesh.

oh and N- snobby yes…but where did inbred come from?

[quote]melanieamber12 wrote:

Mashy- “If she get’s nowhere in life at least she knows she’s pretty” -Andrew McMahon
I’m not saying you’re going to go nowhere. But looks do get you further than an ugly mug will.

[/quote]

So its not my sparkling personality? HAHAH!

[quote]melanieamber12 wrote:
CB is getting SOFT!

[/quote]

That’s cuz she’s in luuuurvvv…

and Mel, you’re mouth sher do look purdy.

By inbred I meant social only towards the few select we have accepted amongst our inner sanctum. Perhaps my frenchiness pulled the wrong word outta the hat?

im not soft bc im in love.

i do that kinda shit every once in awhile just to throw you assholes off track.

bitches.