Jogging, questions :)

[Powermoloch]

hello !

I've started on my cardio this past month and overall I'm enjoying it . I haven't done a good jog for a very long time (since highschool). I've manage to jog 4 mile now on my run days.

What is the sweet spot such as duration / distance / time for a typical jog?.



I work out 5-6 times a week at LA fitness and plan to keep it that way. Alternating jog and weights, 1-2 rest days.

 

[ZOOYUKA]

Have you considered Couch2 5K or a similar program? There are programs out there for 5,8,10K programs. They are a great starting point for noobs.

 

[Powermoloch]

just an update, I've been able to run/jog at a constant pace for 4 miles around 35~ mins. It's just gets easier over time

I'm averaging 12 miles a week now.

 

[Zivic]

hello !

I've started on my cardio this past month and overall I'm enjoying it . I haven't done a good jog for a very long time (since highschool). I've manage to jog only 2 miles ( may be small for you guys but it's a start ) at a constant rate (16 mins~) before I do my weight training workout (strong-lifts) My questions are as follows..:

What is the sweet spot such as duration / distance / time for a typical jog?.

Is it okay to jog before weight training ^_^?


I work out 3-4 times a week at LA fitness and plan to keep it that way...rest days in between of course >_>

I'll let you know it is not beneficial to run/jog for more than maybe 5-7 minutes worth of a warm up before working out. If you are doing legitimate cardio it is best to keep it 8-12 hrs apart from your lifting. You will benefit in both areas more if you do so

 

[SociallyChallenged]

I'll let you know it is not beneficial to run/jog for more than maybe 5-7 minutes worth of a warm up before working out. If you are doing legitimate cardio it is best to keep it 8-12 hrs apart from your lifting. You will benefit in both areas more if you do so

Although some people like warming up a lot, Zivic is right in that your jog doesn't have to be very long before you get into lifting. However, I would suggest a slightly longer warm-up only because you should include some dynamic stretches beforehand (which aren't really stretches).

And in reference to the lifting and cardio thing, if you're going for hypertrophy (trying to gain muscle) you don't really want to do cardio and weightlifting at the same time. If you are trying to improve strength alone, then you can lift in a closer time proximity, but even your strength gains will be affected.

It's actually pretty interesting. If you do cardio and then eat something, you can lift within 30min of that without any genetic inhibition of hypertrophy. However, if you lift, you should wait 3h+ before doing cardio due to the different gene activations. As Zivic said, 8-12h would be better for optimal muscle gains, but it's not necessary for good muscle gains. TBH, if you want to lift and do cardio in the same day, it's best to do morning and night sessions. If not, you can just vary days between cardio and strength training.

 

[Powermoloch]

derp I forgot to edit the OP. I alternate my days between jogging and lifting.

Don't wanna confused everyone.

I do not jog and lift in the same day anymore ^_^

 

[SociallyChallenged]

derp I forgot to edit the OP. I alternate my days between jogging and lifting.

Don't wanna confused everyone.

I do not jog and lift in the same day anymore ^_^

Doh, oh yeah. Didn't check the user name, lol.

 

[cmanser7]

I do like to do a 10 or 15 minute easy jog even before I lift to warm myself up. Get's the blood pumping.