Running vs Muscle bulding

Sorry, don't understand the question.

You don't run to build up muscle do you?:huh

 

Running isn't necessarily counterproductive for building muscle.

Take two athletes, one sprinter and one distance runner. The sprinter is often heavily muscled, whilst mass is the last thing that a distance runner wants. Both run, but the distance and intensity of each athlete is a deciding factor in what effect each running programme will have on their physique.

From the above example, we can see that running (alongside other training) can maintain, and even build muscle in some cases.

LSD (long slow distance) running can be counter productive whilst you are trying to build muscle; however, this doesn't mean that you should drop running all together. You can have running as an integral part of your training, even when you are trying to build/maintain muscle.

Running in several short intervals at near maximum pace, will help you to maintain muscle. Hill sprinting is also very good for your goals.

For further information on this subject, simply google 'fartlek running' and you will find a wealth of information regarding this subject.

 

Short distance 'sprints' will not harm hypertrophy.

It is impossible to put an exact distance on it as your diet and whatever else your training programme consists of will be influencing factors in relation to your question.

Personally, I only run short intervals, and I perform them once per week.

 

Short distance sprints actually will be counterproductive towards hypertrophy to a point.

If you're doing sprints with the goal of improving speed (ie. full recovery is used, approx. 1 min rest per 10m ran), then it shouldn't have too much of an effect.

If you're doing sprints with the goal of conditioning (ie. short rest periods) than it will have a greater effect.

Either way though, energy is still being used, so you will need to eat more than if you weren't running at all.

 

Run below the anaerobic threshold. Take 180 and subtract your age, if you are older than 16 that is. That should be your target heart rate. Run 20-30 minutes at this. Aerobic fitness is necessary to have a strong base it is the cause of recovery. Not enough aerobic running and recovery takes too long. Both long slow running, 30 minutes max and sprints need to be incorporated for boxing training. Best time for aerobic running is after your boxing training or weight training. Do it before and then you'll be too tired to develop proper technique and strength, then it will be harmful.

 

Running shouldn't do anything to your strength. Think about it, I used to be in football. Football players are some of the most well built athletes, we would run one day and lift the other. All running when you lift does it slim down your muscle so you're not bulky

 

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If your diet is in check and your training program is squared away, then how in the hell else do you think you can burn more fat? Is the Fat Fairy going to wave her lipolysis wand and make you lean?


I know what some of you are about to say: "Won't I burn muscle?" To paraphrase Sgt. Hartman: "That's right. Don't make any ****ing effort. If God wanted you to be lean he would have miracled that fat off your ass, wouldn't he?"



The fact is, most people don't have what it takes to diet so hard and do so much cardio that they burn any muscle tissue at all, much less a measurable, noticeable amount. Let's review some basic exercise physiology:


The primary fuel for low-intensity exercise — aka steady-state cardio — is fat. The primary fuel for high-intensity exercise — weight training, intervals, and start-stop sports like basketball or hockey — is carbohydrate. Following high-intensity exercise, your body burns more fat than it otherwise would, thanks to EPOC — excess post-exercise oxygen consumption, more commonly referred to as the afterburn.
In neither circumstance is the protein stored in your muscles a significant fuel source.


Only under extreme deprivation does your body try to burn muscle to meet energy demands. And even then, there's an easy and painless way to give your body supplemental protein to use as energy: branched-chained amino acids. Tasty as it is, your body will gladly bypass your muscle tissue if there's an easier way to get what it needs.
But let's forget what I just said, and assume you're training so hard and dieting so seriously that your body has no choice but to burn some of your muscle for fuel. If I said you could get to 5% body fat, but at the cost of three ounces of muscle, wouldn't you take that tradeoff?
If not, then your problem may not be physiological, if you get my drift.
Two more excuses I hear more often than I'd like:



"But I already do cardio." Unless you're Dexter Jackson, you won't get ripped with 30 minutes of treadmill walking three times a week.
"Can't I just take fat burners?" Sure ... if you're already doing three hours a week of steady-state cardio, along with an hour of high-intensity intervals. Fat-burning supplements are not replacements for cardio.
My advice: If you're doing as much as you can with your diet and your strength training, and you still aren't as lean as you want to be, you need to stop looking for excuses and just do your damned cardio.

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It's good to alternate long runs with running hills, "wind sprints" or some other hard workout that makes you out of breath, as you will be in a fight.

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i have read that running over 21ish miles is too much. you start losing calcium in your bones.

if you run too much you will lose fat and muscles especially depending on the way your build.
look up the difference in the way a sprinter is built compared to a marathon runner.

do sprints too, but a golden rule is that when you sprint, dont do any sprinting or running the next day. your body must recover first. sprinting is an intense exercise