General Discussion Triathlon Talk » Run then lift or lift then run? Rss Feed  
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2008-11-24 9:50 AM
in reply to: #1787371

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Master
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Subject: RE: Run then lift or lift then run?

which is more suceptable to injury?

 for me, training and preventing injury is numero uno.

 anyone know which order reduces risk of injury?



2008-11-24 10:13 AM
in reply to: #1787371

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The Original
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Subject: RE: Run then lift or lift then run?
I like to lift after running.  Reason being, I don't want my legs to be fatigued form lifting and compromise my run pace.  Also, I like to get the muscles warm before lifting to avoid injuries.  But that's just my personal preference.
2008-11-24 1:13 PM
in reply to: #1823374

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Not a Coach
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Subject: RE: Run then lift or lift then run?
cusetri - 2008-11-24 10:50 AM 

 anyone know which order reduces risk of injury?

No.

If you are able to maintain good form in each, then it probably doesn't matter.  If your form breaks down in either, then your injury risks increase.

2008-11-28 10:10 AM
in reply to: #1787371

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Subject: RE: Run then lift or lift then run?

Here's an excerpt from Eric Harr's book, "Triathlon Training in 4 Hours a Week," page 121.

"Strength training is fueled by sugar that’s stored in your muscles.  Aerobic exercise, on the other hand, uses both sugar and fat as its fuel sources.  If losing weight is one of your goals, you should add 20 to 30 minutes of aerobic work after strength training.  That way, lifting weights uses up the sugar stores in your muscles, leaving you to burn more body fat with your aerobic workout."
2008-11-28 12:15 PM
in reply to: #1787371

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Champion
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Subject: RE: Run then lift or lift then run?

glucose is less readily available either first thing in the morning (before breakfast) or after it has been depleted by weight training...

Great if you are wanting to shred fat. Beyond that, here's what I suggest.

If you are wanting to improve athleticism in general / gain muscle... you should lift first. Also, if you're doing olympic lifts (deadlifts, snatches, cleans, squats, etc) you should do them fresh to help insure form is correct.

If your more interested in your 3sport training... obviously you should do this at your freshest, otherwise your results (ie. times when comparing/making out the next weeks training schedule) will be skewed by the fact that you are pre-exhausted.

Probably best case scenario for a serious triathlete, train twice a day (morning/evening) when you do both and supplement/eat well.

2008-11-28 7:36 PM
in reply to: #1829427

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Subject: RE: Run then lift or lift then run?
lkagop - 2008-11-28 10:10 AM

Here's an excerpt from Eric Harr's book, "Triathlon Training in 4 Hours a Week," page 121.

"Strength training is fueled by sugar that’s stored in your muscles.  Aerobic exercise, on the other hand, uses both sugar and fat as its fuel sources.  If losing weight is one of your goals, you should add 20 to 30 minutes of aerobic work after strength training.  That way, lifting weights uses up the sugar stores in your muscles, leaving you to burn more body fat with your aerobic workout."

This is the same advice given to me by the trainer at the Y. Do upper body strength training first then run. I have been doing this for about 4 weeks, 3xs a week. I *think* I am starting to see some results. 



2008-12-09 5:06 PM
in reply to: #1787371

Regular
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Subject: RE: Run then lift or lift then run?
I run then lift, primarily to warm up before lifting, but I often get carried away and just keep running. However, I do see the benefits of short cardio for warm up, lift, then do a longer run, esp in light of the quote from the "Tri training in 4 hours a week." Sometimes my schedule doesn't allow it.

j
2008-12-15 8:57 AM
in reply to: #1787371

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Subject: RE: Run then lift or lift then run?

I've had good luck running first then lifting.

Matt Cazalas
Technical Writer

Network Cables

 

2008-12-17 9:52 AM
in reply to: #1794694

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Champion
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Subject: RE: Run then lift or lift then run?

JoshKaptur - 2008-11-07 6:50 AM I didn't read this whole thing, but I think that there is a significant increase in the chance of sustaining a running/stress/impact injury if you lift before you run, because you've torn down part of the structural support network before you go beat your legs into the ground.

This is what I was going to say.  If you lift LEGS then go for a run you are setting yourself up for injury.

Now, lift arms then run?  Probably fine.

2008-12-17 3:29 PM
in reply to: #1787371

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Subject: RE: Run then lift or lift then run?

I like to lift on days I swim. Lift at lunch time when I worked at company gym and swam at night..even with sore arms I swam well.

 

2008-12-18 11:53 PM
in reply to: #1787371

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Bloomfield Hills, MI
Subject: RE: Run then lift or lift then run?

For me the main reason I lift is so that I can get stronger. The stronger I get, the less injury prone I am.  I used to have periodic back pain that would lay me up for a while. I've been lifting 3 times per week for two years and haven't had back pain for more than 1 year.  So, I keep on lifting heavy.

Classic execises seem to keep my entire body strong (bench press, squat, deadlift, pull-ups, dips, shoulder press, rows & bridge.)  It also benefits my endurance training if I lift first because I feel I am challenging myself more by having lifting fatigue in my muscles. Then, I always leave a day of rest between my last lift and my weekly combo-indurance workout. This makes my combo workout my best and strongest of the week.   



Edited by matula 2008-12-18 11:54 PM


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