Hello /r/fitness, happy mother's day.
TLDR: This week I hit two pretty awesome milestones. A sub-5 minute mile (4:55), and a 6 plate deadlift (592 pounds)
3x bodyweight 6 plate Deadlift video
There are a lot of questions frequently asked on this topic, with opinions ranging from cardio being great for lifters to people believing long distance running is highly catabolic and will kill your gains. So I wanted to take a minute to talk about concurrent training, i.e training for both running and strength simultaneously.
Some quick background information
I am male in my thirties, I'm 6'3" 196lbs, have a full time job, am married and have a gaggle of small children.
A year ago I was 260+ pounds and just getting back into training after suffering from a series of injuries and setbacks.
At this time couldn't run a mile without stopping to walk, and I couldn't deadlift over 4 plates without pain.
I decided it was time to get my shit back together.
I started with a simple linear progression for my lifting, just until I got closer to some of my old maxes. I was also going to run 2-3x per week, for 1-3 miles.
I'm not going to go into too much detail but I bounced around from program to program until November because I tend to have a short attention span, constantly modifying my training, rarely sticking with anything for more than a few weeks. The basics are all in the wiki anyway.
The only relevant information is that I steadily increased volume and intensity from session to session, forcing myself to progress back to my previous levels from a couple years earlier.
Timeline
- By November of 2019 I was down to ~215-220 pounds, I had been running ~5-10 miles per week all summer and fall, had a squat of ~450, bench of ~340, and deadlift of ~525ish
Around this time I ran my first <25 minute 5k and got excited.
I decided to really ramp up my running. I increased my mileage by 15-20% per week through November, December, and January while continuing to lift.
In December I ran a mile in under 7 minutes, and a half marathon in 1:46:50, and wanted to be better.
In January I signed up for a marathon, and started training with Hal Higdon's advanced marathon training 1 plan. My goal was a ~3:30 marathon, and to break below 6:00 on the mile.
I followed Hal Higdons while lifting 5-6x per week, my weekly running peaked at 65 miles per week. I also hit some fun lift PR's at this time, like a 425x17 deadlift, and a 370 bench. I also made some great progress on my running.. until my marathon was cancelled due to covid.
Current training
At this time I switched to my current programming. It is the full 13 week Smolov program, for deadlifts plus decently high mileage running (40-50 miles per week)
I titled it "Smarathlov" and have been following this ever since.
So, as I said, I have a hard time sticking to the program....
In week 5 I was supposed to do 7x5 at 465. Instead I did 4x5 and then I hit a High rep - 468x16 Deadlift set for a huge PR.
I also ran a 16:34 5k that week.
Today marked the end of week 6. It's a deload week. Mileage gets cut in half, and there are no deadlifts for the first 6 days. After some well deserved rest, I hit a 6 plate deadlift this morning here's the video as well as running a 4:55 mile a couple days earlier.
Overall, despite running 700 miles in 2020, I'm stronger, faster, and leaner than ever.
Thoughts.
- Building up a large mileage base is more important than running hard.
I currently run 40-50 miles per week, but I didn't just start at that point. Build up slowly week after week.
- The long run
Each week I have a long run, which is ~33-35% of my weekly mileage (13-18 miles).
Some people tell me this is too big of a percentage. I disagree. It fits my schedule and it's been working.
Anyway, I usually keep it nice and easy, but sometimes I'll do a time trial, like the 1:26:24 half marathon on April 26th.
- Speed work
I also incorporate some speed work, no more than 20% of my weekly mileage, but usually closer to 10%, usually hill sprints or fartleks incorporated into my other runs. This is HIGH effort, RPE 9+
Other than that, it's all easy running. Low RPE, low heart rate.
- Lifting
Despite what most people who recognize my name might think, I don't really care too much about specific programming. I firmly believe that hard work and consistency are far more important, and drive more success for hobby lifters like me, than any program.
No matter what "program" I'm following, I make sure that my volume trends up over time. When the volume gets too high, I dial it back, and start ramping up intensity. Rinse and repeat.
- Concurrent training
Running and lifting aren't incompatible.
You can train for both at the same time.
You can train for both in the same day.
Here are my quick pointers.
1) if you can seperate your running and lifting by a few hours, that's preferred, but not necessary.
2) do your heavy lifts before your easy running
3) do your hard running before easy lifting.
4) don't try to lift after the long run.
5) take at least one day off of running, and one day off of lifting. These dont have to be the same day.
6) Eat. My TDEE was ~3000 before I started running. It's over 4000 now. I've been eating 3750-4250 calories per day.
7) Nutrition: I eat about 0.9g/lb protein, 0.4g/lb fat, the rest carbs. That works out to be 175p, 80f, 600-700c.
No - the carbs won't make you fat.
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I'm sure I missed a ton. I'd be happy to answer any questions.
As always, the wikis for /r/fitness and /r/running have great information. Use them.
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* This article was originally published here
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