How running has helped me in the weight room
5 Improvements I've Noticed in My Lifting Since Training Endurance
“Cardio kills gains”
Everyone's heard this bold statement. Usually from a heavy set powerlifter who gets winded going up a flight of stairs. I’ve been guilty of believing this as well.
Which is why over the last 2 years since I’ve trained endurance in conjunction with my lifting, I’ve made it known how my stance has changed.
When I started training for my first Ironman, I fully expected to watch all my strength and muscle to disappear into the training void.
What actually happened, was I saw many improvements in the gym & felt 100x better. Specifically, these 5 benefits appeared:
1- I needed less rest between sets
After a just a couple months of consistent cardio, the impact on my recovery was clear. Where a hard set of 10 reps would usually take me 5 minutes to recover, I now felt good to go in 2 minutes.
This drastic reduction in my necessary rest period allowed me to add more volume & intensity to my workouts.
The scientific reasoning for this is the increased number & density of mitcohondria in my muscles. Endurance exercise increases this number and allows the muscles to utilize ATP more efficiently leading to faster and longer use.
2- I had more mobility
Running opened up my hips & ankles unlike anything else. Sitting in a deep squat used to be a challenge due to my lack of hip & ankle mobility. After running for a few months, I was able to do it with ease.
This increased mobility meant I was able to increase my range of motion (ROM) during exercises. The increased ROM meant I could work the muscle more effectively during resistance training & therefore increase hypertrophy.
3- I was more disciplined with recovery
For years I slacked on recovery, but never saw the ramifications when I was only lifting. A few months into endurance training I saw this was a different beast.
If I had a hard lift on Saturday, I could get a way with “suboptimal” nutrition & sleep before hand. I could also skimp on stretching & mobility after. This was not the case with endurance.
I saw a direct decline in my performance if my nutrition, sleep, and post workout recovery was off. This negative feedback was exactly the kick in the ass I needed to prioritize it.
Now, regardless of if I’m lifting or running, I take my recovery extremely seriously. As a result, my lifting feels better than ever.
4- I was ACTUALLY hydrated
Go to any gym and you’ll see someone carrying a round a gallon of water. I was the same.
My problem (& most of these other people) was I’d never supplement with additional electrolytes. This explained why no matter how much I drank, I never “Felt” hydrated.
Endurance opened my eyes to the importance of electrolyte supplementation & has been revolutionary to my lifting. Now before I head to the gym & during my lift, I’m sipping on water with 1g of sodium & 200-300mg of potassium. I feel stronger & have twice as much energy for all my lifts.
5- I became mentally tougher
I love to lift. It’s EASY for me to get excited to go to the gym. Even grinding through tough sets takes very little mental energy.
Running on the other hand, challenges my mind SIGNIFICANTLY more.
This increase in mental toughness has served me in ALL aspects of my life. & it was something I never got from lifting weights.
Now I won’t lie to you…I have lost a little muscle & strength.
BUT. Remember that I went from NOT training cardio, to training for an IRONMAN. From 0 hours of cardio per week to 10+. For the average gym goer, adding in 2-3hours of cardio per week WILL NOT impact your training.
It WILL, give you all of these benefits + more.
So…Go for a run!
-Mike
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