When Was The Last Time You Worked Out At The Gym

[Rock36]

You know what over the last month and a half, I've really been focusing on heavy squats, which is all well and good on its own.

However, I've noticed over that same time my running has improved significantly. That sounds weird, but I really think going heavy on squats had the second order effect of improving my running speed and distance.

This mornig I ran 4 miles at 7:50 pace for the first time in years. I know that isn't that fast for some of you jack rabbits out there, but I'm moving 210lbs at that pace LOL, and I blame the squats for my improvement ha ha.

Thought I would share.

[supercharged zl1]

karate keeps me in shape don't go to the gym i have a work out room i my house.

[WheelmanSS]

Originally Posted by Rock36

You know what over the last month and a half, I've really been focusing on heavy squats, which is all well and good on its own.

However, I've noticed over that same time my running has improved significantly. That sounds weird, but I really think going heavy on squats had the second order effect of improving my running speed and distance.

This mornig I ran 4 miles at 7:50 pace for the first time in years. I know that isn't that fast for some of you jack rabbits out there, but I'm moving 210lbs at that pace LOL, and I blame the squats for my improvement ha ha.

Thought I would share.

It is not weird at all. Squats are a great way to gain speed.

Most people think that running fast is about how quickly you can move your legs. Incorrect.

Speed is about how much force you can generate off the ground each stride.

You think Usain Bolt is the world's fastest man because his legs somehow move faster than anyone else? No. It's because he is able generate so much force off the ground. It takes him less strides to win a race than his opponents.

[CFD]

Originally Posted by WheelmanSS

It is not weird at all. Squats are a great way to gain speed.

Most people think that running fast is about how quickly you can move your legs. Incorrect.

Speed is about how much force you can generate off the ground each stride.

You think Usain Bolt is the world's fastest man because his legs somehow move faster than anyone else? No. It's because he is able generate so much force off the ground. It takes him less strides to win a race than his opponents.

I always tell people to train the way the people you want to look/perform like train. Now, if you look at the fastest sprinters or NFL players, they all train with weights. Now look at lanky long distance runners, that's about all they do, but can't compare with the speed of a sprinter.

[WheelmanSS]

Originally Posted by CFD

I always tell people to train the way the people you want to look/perform like train. Now, if you look at the fastest sprinters or NFL players, they all train with weights. Now look at lanky long distance runners, that's about all they do, but can't compare with the speed of a sprinter.

Plus, you're body is good at adapting to what you are doing (or trying to do) with it.

Distance runners are lanky because they burn an insane amount of fuel, and muscle becomes more lean and your slow-twitch fibers take over.

With quick and powerful movements, you're using fast-twitch muscle fibers to generate more explosive force.

[Rock36]

Originally Posted by WheelmanSS

Plus, you're body is good at adapting to what you are doing (or trying to do) with it.

Distance runners are lanky because they burn an insane amount of fuel, and muscle becomes more lean and your slow-twitch fibers take over.

With quick and powerful movements, you're using fast-twitch muscle fibers to generate more explosive force.

My near/medium term goal is to run 5 miles in 40 minutes. I'm pretty close now. After that, I don't want to increase the distance, just improve my time. I'm not interested in having a lanky build at all.

[WheelmanSS]

Originally Posted by Rock36

My near/medium term goal is to run 5 miles in 40 minutes. I'm pretty close now. After that, I don't want to increase the distance, just improve my time. I'm not interested in having a lanky build at all.

8 minute miles, nice.

You're getting up near what I consider "long run" workout territory. If you are mixing in weights with your training, I don't think you'll get that lanky build at all.

I mix in three different type of running in my training. 1. Interval. Maxed out 12 MPH treadmill sprints for 1 minute, then a minute off. Repeat 15-20 times. 2. Medium-distance runs for speed and time. Warm up for a mile, push my pace for 2 miles, cool down for a mile. 3. Long-distance runs at a medium, consistent pace. Run 6-10 miles at one speed.

Option 1 and 2 are great ways to improve your speed and stretch your capacity. Option 3 I generally use to help keep my weight down for Boxing. It has also helped to lower my resting heart rate and improve my general cardio. I also power lift and weight train 3 days a week and I eat about 3500 calories a day.... So I don't think I'll ever hit that lanky build lol.

[Rock36]

Originally Posted by WheelmanSS

8 minute miles, nice.

You're getting up near what I consider "long run" workout territory. If you are mixing in weights with your training, I don't think you'll get that lanky build at all.

I mix in three different type of running in my training. 1. Interval. Maxed out 12 MPH treadmill sprints for 1 minute, then a minute off. Repeat 15-20 times. 2. Medium-distance runs for speed and time. Warm up for a mile, push my pace for 2 miles, cool down for a mile. 3. Long-distance runs at a medium, consistent pace. Run 6-10 miles at one speed.

Option 1 and 2 are great ways to improve your speed and stretch your capacity. Option 3 I generally use to help keep my weight down for Boxing. It has also helped to lower my resting heart rate and improve my general cardio. I also power lift and weight train 3 days a week and I eat about 3500 calories a day.... So I don't think I'll ever hit that lanky build lol.

Cool... yeah I only run on Mon/Wed/Fri and I see myself running that 5 mile distance/pace only once a week or so. The other two times I run are typically around 3 miles at a faster pace, and occasionally when the track is open and the weather is better I will do sprints too. I usually do some weight training Mon-Fri, but Tues/Thurs are my weight training only days, and I tend to gravitate towards more total body workouts those two days.

At the moment I am not training towards any particular end other than a few personal goals and general fitness since I'm in the military, and passing the basic PT test is really not an issue at this point.

[Dznts]

Well weekend is coming to an end. The grind starts tomorrow

[CFD]

Originally Posted by Dznts

Well weekend is coming to an end. The grind starts tomorrow

Already? I'm still sore from last week, oh well, the price of getting old lol

[Dznts]

Originally Posted by CFD

Already? I'm still sore from last week, oh well, the price of getting old lol

Yup I'm still feeling last weeks lower body abuse!

[driyac]

Originally Posted by Dznts

Yup I'm still feeling last weeks lower body abuse!

I dont do legs anymore... To much running

[kevint]

Yesterday topped off a week of squatting and rack pulls, among other things. 9-15-21 reps for time of: kettlebell swings overhead (9 and 15 @ 105lb, 21 @ 88lb), touching my toes to a pullup bar and pushups.

[Dznts]

Originally Posted by driyac

I dont do legs anymore... To much running

I love leg days!

Originally Posted by kevint

Yesterday topped off a week of squatting and rack pulls, among other things. 9-15-21 reps for time of: kettlebell swings overhead (9 and 15 @ 105lb, 21 @ 88lb), touching my toes to a pullup bar and pushups.