Hi Doctors,
Would you advocate for jogging/running as LISS conditioning?
Regardless of the benefits of HIIT vs LISS and other forms of conditioning being much gentler on joint and cartilage health, being able to move fast/efficiently from one place to the other on two legs, along with the ability to swim, is essential as a guarantee of survival, if not for the sake of being more mobile.
If so, do you have any opinion/posts/podcasts on how one should actually run? Technique wise I’ve heard a lot of diverging opinions: some say cushioned sneakers are good; others say barefoot is the way to go. Lead with heels or toes first? Does your endurance template touch upon this topic?
Also, I am trying to keep as far from the gym as possible during conditioning days (commercial gym), so running is the only form of LISS conditioning I have access to outside the gym.
Thanks in advance!
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I’m not sure about the “essential guarantee of survival”, but if you value running- you can run for conditioning. If you’re not great at running and want to add conditioning to your strength program without really disturbing your gainzZz, then I wouldn’t pick running. Also, running doesn’t increase your mobility.
Shoe selection and striking pattern depends on the distance, preferred running style, experience, and anthropometry. There’s no one right answer.
If you haven’t done a lot of running in your life, I don’t think I’d start out with all running all the time. You could do some LISS- 25 min or so @ RPE 6, but I’d pick something else for your HIIT until a few months from now.
The book, Science of Running, is a great resource if you want to know more.
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Hi Doctors,
I am an early intermediate lifter and just started the bridge as my first program I have ever followed. It has been great- enjoyable, pushing myself, and i feel gainz coming. I had previously been running a 5k about 6 times a month, in order to unwind on the weekends. Right before I started the bridge I was up to a 5k run (about 25 minutes), 2x a week. Once I started the Bridge I wanted to follow the fine-tuned recovery cycle, and only ran during my GPP on day 4.
Yesterday at the end of week 3 of the bridge, I felt very restless on day 6 and went for a run. This has led me to two questions about the recovery cycle. First- is adding on an additional stint (or more) of cardio into this program harmful to my gainz and the fine tuned recovery it implements? Will it only contribute to junk fatigue? If so- how should I go forward in the program. I am worried this mistake will ruin weeks 4 etc.
Secondly, when I did go for my run, my legs uncharacteristically felt very tired. As if they were filled with lactic acid, recovering from the week of training(??). I pushed through anyway, seeking the mental relief of a cardio bout, although the soreness never went away during the run. As a result I could hardly get my heart rate up. What does this symptom have implications for? How can I experience the elated relief of cardio while strength training?
Thanks for the Bridge- it is truly awesome and I am really enjoying it.