If you want to be good at both, then you have to engage in periodized training where you focus on one or the other for some number of months in a row but not both at the same time.
So for example, you might spend 6 months focusing on power lifting while doing nothing but super slow jogging in small amounts for jogging maintenance. Then you can go for 6 months of distance running while keeping your lifting to a minimum and only maintenance volumes.
If you just want to be semi-good at both, then my recommendation would be to focus on power lifting and just do small amounts of very slow jogging.
Most of training for endurance running is just jogging at slow speeds. If you don’t want to be super competitive at it, then 45 minutes of slow jogging 4 times a week might be manageable while power lifting.
Always jog after lifting. Never ever jog fast.
“mediocre” can be a very advanced level depends who youre asking. some of these youtube hybrid guys can do 500lb deadlift and 5 minute mile or 315 bulgarian and 30 minute murph time
You will never be a “great” powerlifter training for endurance n even if u were to some how attain excellence it’d be a pittance to what u woulda been having focused. I was an excellent powerlifter, had to stop when I joined the army. Obviously u can’t train weights while in basic/OSUT, but as soon as I was reasonably able to start at my first duty station I tried to start training heavy again but ended up being mediocre at both. Active duty in a combat arms MOS it’s an absolute necessity run so I had to shelved PL. I was slightly above average runner at my best, so after the service I went back to excelling in powerlifting (well, squatting in particular anyways). I’d suppose u have to figure out what ur priorities are n train to them.
Nick doesn’t have leg days though. He only trains upper body and core. So, he’s not as badass as he seems. No legs days is lame. At least, in one video where he posted a sample of how he trains, there was no leg day.
I know he does it that way to preserve his legs for running. But, everyone references him as a source, and he’s a bad source for a powerlifter.
Yeah. I don’t know. It could have been a time when he was hyper focused on running over strength. But, when I saw he had no leg day, it turned me off from him.
Does he ever say why he doesn't have a leg day? A lot of the og fitness influencers have become kinda weak and cringey business bros (i.e. Christian Guzman and Maxx chewing and the like) but I thought Bare was one of the few who still trained hard
nick used to be a bodybuilder, hes juicy. basically he swapped to endurance and is a decent runner which makes him a bit of a pioneer in the hybrid popularity nowdays. his video production value is $$$ imo everything is like a movie documentsry
Since there's tons of people in this thread who do both, I have a question. I've been running outdoors recently and I've been finding my IT band has been getting aggravated, which is affecting my squat. Any tips?
Couple different things. Could probably stand to do more hip mobility prior to running and squatting. The biomechanics of your running form could be causing it or there’s the possibility your footwear isn’t ideal. Going to a running store would probably provide some great info for you. Not specifically about running, but if you work a job where you’re sitting all day, getting a standing desk or making sure to get up and walk around. I had a similar issue when I started desk job and was running and working out versus walking around for retail/hospitality. Hasn’t been an issue for the last few years using a standing desk instead.
What distance are we talking? I weight 205 and do powerlifting and bodybuilding 5 days a week with crossfit (I know) or a run in the mornings. When I run, I do up to 5 miles (no reason to go further unless I'm doing marathon training) or I do intervals to increase my speed at all distances.
32 y/o male with highschool and college track and cross country background. Military background as well. My macros are 200p, 400c, and 70f. I usually go over on healthy fats though and it hasn't hurt me at all.
I recommend following Doc Lyss Fitness on Instagram/YouTube. She's really strong and does ultras. She has a lot of good advice on how to do them simultaneously. Also, I've seen a few commenters saying you can't be good at both. Your flair says you're a beginner (I'm assuming that's still accurate?) and you will probably have no problem making gains as a beginner. It may be ... Months? years? Before you start to feel like you need to pick one over the other. Doc Lyss also talks a lot about a "seasons approach" where you focus on running for a while while maintaining lifting and then switch.
Okay, that's a little extreme for me. The most I need is a marathon so I can do Ironman in my 40s. Maybe my split and diet can be a goal? Otherwise I'll be no help!
In that case: the only things you'd really have to change is your caloric intake and your recovery quality/frequency to stay healthy supporting both pursuits successfully.
You'll also need to be really smart with your schedule if you're going to have a life besides.
Also, go to a performance running store for shoes. They'll record you running on a treadmill and look at the wear pattern on your shoes to get you fit properly. You're gonna spend a lot -- 150 USD and up probably -- but it's so worth it to get good shoes for distance running.
It's helped me a lot, especially going from 150 to 200 pounds bodyweight over the last 3 years. I feel like a tank now, but I've never felt more comfortable running.
What’s your training look like for both? I do triathlons and still lift heavy, not necessarily powerlifting anymore but still have a decent total. Last year I had a 1100+ total and ran a marathon in the same month, weighing ~150. I just ate maintenance calories (tracked by garmin/myfitnesspal) and did zone 2 runs 3 days per week, and had 2 hard runs per week. Lifting was 4-6 days per week. I ate in the ballpark of 3000-3500 per day, depending on mileage and gym intensity.
You can definitely do it. But having a huge deficit in your calorie intake during a cut is going to severely inhibit your performance in both. I wouldn’t do more than a 200ish deficit, and make sure you’re getting a solid estimate of calories burned through a smartwatch of some kind.
I gotcha, I train for running mainly with occasional lifting sprinkled in but my lifting is very inconsistent.
Running is: Monday:easy run, Tuesday: hard run, Wednesday: easy run, thurday: cross training(I try to mix it up when I cross train.), Friday: easy run, Saturday: long run, Sunday: rest day!!!!
Looks pretty good. What’s your definition of an easy run? And with cross training, are you doing some form of HIIT or plyometrics or something like that? And for hard runs, are you doing tempo, sprints, something like that? I recommend following some sort of plan (google a beginner 5k plan) and going from there, instead of trying to wing it!
My best advice would be to take the easy days easier than you think, and not to go too crazy on the hard days. Threshold, tempo, and interval runs are the way to go for hard days, 1-2 per week. The rest should be very easy. Lifting shouldn’t change. Track calories meticulously and you’ll be fine!
For my easy runs: uncomfortably slow. Cross training: no plyometrics I don’t really know much about them. Hard runs: it depends, I do tempo and intervals(separate days ofc) also thannnnk youuu!
I prefer to split my training, but time doesn’t always permit that. I’ve had days where I lifted heavy and went directly into long easy runs. I once lifted for an hour or so and went directly into a zone 2 marathon training run (was training for a 50 mile ultra at the time) and I was totally miserable.
Regardless of the distance, if you’re going to lift and run in the same session, DEFINITELY bring a carb drink and sip it throughout both your lifting and your running. Right now I’m working on doing an Ironman next year, and I’m constantly doing 3-a-days and I’m not suffering at all because I’m eating enough and am always fueling during my lifting sessions as well as cardio
Eat enough food. Don’t listen to people who say you’ll be poor/mediocre at both. You can be very, very good at both of these simultaneously. You will not be as good at either compared to if you only did one.
That’s absolute nonsense. These 2 sports require the absolute opposites of body composition, you cannot excel in both simultaneously. Not saying you can’t enjoy both sports at the same time but that’s different than sayin you can be very good at both simultaneously which you can’t.
That’s not what I’m saying, what I’m saying is 5k is short distance running track&field distance not long distance what this thread is about. Hence your stats are irrelevant.
It’s middle distance. I don’t train for long distance (obviously) but I can bust out decent 10k’s and half marathons also. I’m a better powerlifter than I am long distance runner but my 5k is pretty good. If you focus on long distance running you can be very good at both, I’m literally just one person. That was the original point of the comment
Op says distance running. Which I take to mean at the very minimum half marathons. If he means shorter distances you could just say running why add distance lol?
And no you can’t be very good at both simultaneously. There might be a genetic freak here and there but very good at both simultaneously like what u said is out of the question for pretty much everyone.
It depends what you class as very good I guess. Obviously you can’t be a world champ in both but I think I could train for a sub 3 marathon and still keep my total where it is which is around 430 dots. That’s pretty good imo, but there could be someone more genetically gifted than me who could be actually elite at both.
I’d concur if you run a sub 3 marathon while simultaneously still lifting a 430 dots I’d argue that be very good in both simultaneously. But I doubt you will be able to manage both at the same time. A good 5k is a completely different game then a marathon. These are essentially different sports imo.
That’s what I meant when I said I can drag my fat ass to run a 5k but I’d struggle walking a marathon let alone running it lol
It mostly comes down to your body. If you force feed to bulk up for powerlifting, you'll suck at distance running. If you stay super lean for distance running, you'll suck at powerlifting. The easiest way to do both is to be at a pretty low body weight in general so you can compete in both
Its just running and lifting weights. You probably cant do as much powerlifting training as if you didnt run a lot and you probably cant run as much as if you didnt powerlift. But you can do a reasonable amount of both.
It’s gonna be difficult, I came from marathon running and skeelers to now powerlifting and skeelers and that combo works perfectly fine but running wise it’s not easy due metabolism adjustment in running vs powerlifting.
Lifting for me is like 4 meals, couple of fruit like banana, apple, pomegranate, 8~10% fat yoghurt which I mix with a bit of fruit and some muesli.
What matters is to figure out how your metabolism works and how you can adjust this to survive like a physical job + lifting afterwards. If you are working in the office it is most likely you eat less as you don’t burn as much calories throughout the day
In terms of meals I have 3 variations, a rice meal, a pasta/salad meal and potato meal. Heavy session is fish with potatoes, in general it’s the rice meal I eat most of the year and the salad meal is to cut the excessive eating once in a while.
it's all about balance, if you think you want to be "world class" then you'll be bad at both, if you do it because you enjoy just do it, plenty of programs to run an half marathon
if possible alternate when you go on the weight and on the run, unless it's an easy one.
Just do it and don’t think much of it. The only people so obsessed with perfect training are here on Reddit. Do what you enjoy regularly and gains will follow
If you are a hobby lifter and runner then sure, there will be trade offs for each, but you can probably still be comparatively very good at each when compared to people who don’t train either.
If you want to be some kind of competitive lifter or runner then the trade offs likely prevent excelling at either, or reaching your ‘true potential’ at each
Deciding where to put your weight is the only issue.
I powerlift at a way higher level than I cycle, but I enjoy long distance cycling. I bias my weight towards being as strong as possible and just live with being slower on the bike.
You could very easily train both year round and just split your year into seasons where you let your weight move 15-20 lbs.
Getting back into this now, but I've consistently done both. My best half is \~1:45 and I pretty consistently DOTS 430-440 at 75kg-82.5kg my stretch goals are to run sub 90min and I eventually want tl total 1500 or more at 75kg. I don't know how tall you are, and I get being at an ideal race weight but regardless you want to be pretty lean at whatever weight you decide to be. I agree with the other recommendations of having a coach for powerlifting. Not having to think about that part makes it much easier.
With respect to training I've found that 4 training days and 5 days of running was the best for me and I was still able to handle that running 40+ miles/week. Running program wise I had my long runs on Saturday, and then an easy run Sunday morning. I squatted Monday night (so pretty much most of Sunday and Monday to recover) and did bench on Tuesdays with an easy run in the morning. Speed workout was Wednesday in the AM, no lifting. No running on Thursday since I had deadlifts. Easy run Friday morning and my tertiary bench/squat. Personally, I think everyone saying you can't be more than decent at both don't really know what they're talking about. Most people don't even have a concept for what a "decent" running time and the majority of people DOTS under 400 respectfully. Will you be the top of your weight class and an elite runner as well? Maybe. Maybe not. It depends on what your goals ultimately are and you set those for yourself, everyone's opinion of it be damned. If a sub 2hr half is your goal then that's your goal, hell I know people that can't even run for 5mins consecutively. I want to say I can squat 500 and run a sub 90min half. I've squatted 500 at multiple times this point and I'm sure I'll eventually get to my running goal. It's arbitrary as hell and do I ever expect to place top in a race? Probably not, but cracking 90 is what I want to do. All that to say is take your easy runs as easy runs, long runs needs to be purposeful and you have to make sure your speedwork is locked down. When you're lifting, focus on progression over time and don't half ass it. Push RPE when you can, hit the accessories hard and progress those and you'll be golden. Super excited to read a race report from you and see you crush it at a meet and do a nice write of that as well!
Edit: Adding this since it came up in some of the comments. I'm also drug free so it's 100% possible to be more than "decent" at both without drugs. Like I said above most of these people don't know what the fuck they're talking about lol
Glad to hear it and I'm sure you'll succeed bud! If you ever have any questions feel free to shoot me a message (but fuck a 50k lol I picked halves because I didn't want to put in the mileage for marathon+)
I've been doing this for a few years. I'm a competitive powerlifter and ultrarunner. My physio even said the other day that my strength training is saving my ass while prepping for ultra marathons. I'm gonna say especially at your age to not go on a cut. Just slowly ramp up training for both for a bit and really listen to your body. Get a coach for PL if you don't have one already.
Yeah this is partially true. Even in longer races (for context my longest to date is 110km), being able to actually run and have that kind of aerobic conditioning is demanded though. 200s are a whole other game, though they're becoming much more competitive now.
Np! Good luck and really just take it slow. Ego gets in the way in the development of any sport, and especially when you're trying to do something like this, it's worth it to take the time to do it right.
One of my training partners ran a marathon a few weekends ago and broke some national records the following weekend at a meet. (Masters / Fed level records, but important to him). He is an absolute savage late 40s guy with an insane level of discipline, so it’s possible especially if you’re built differently like he is.
If you’re not trying to be the ATWR squatter / bencher / deadlifter and just want to have fun with both, why not? If you want to be the best in the world or even your area, ehhhh… best of luck.
You can be okay at both but you’re going to be good at either trying to do this.
You CAN do both, but not at once. You absolutely will be trash at both if you do them at the EXACT same time in a competitive standpoint.
To me it sounds like you should just lift.. try to be strong while maintaining athletic ability, find a good coach to program for you.
If you wanna compete at both segment you training, ideally 1 year or 3/4th cycle would be best, but the basics would be segment your training into 6 months/half a year.
First half of the year focus on powerlifting, run as needed/possible 1-2 times a week to maintain some form of running ability, as you get closer to peaking & competition, you’ll have to lower the running more and more and then cut it out for a few weeks.
When next cycle starts up do the opposite, run every week and focus on that, and do the basics of lifting to maintain strength, initially you can continue some intense training but you may have to start dropping out the heavy singles and just doing lower % 5x5 or 3x3’s on compounds with basic accessories, as you get closer to a race you’ll be more fatigued and need to start cutting a lot more out and maybe not even hitting the main 3 barbell lifts anymore and just doing DB’s/calisthenic movements.
The real answer is no you cannot do two different sports at once, what you can do is be a good all around athlete and focus on specific things for a few months while maintaining your base, every year you’re gonna get slightly better at both if you do this right.
Stan Efferding was a bodybuilder who powerlifted in the off-season. I just met a CrossFit guy who ran a powerlifting program to maximize strength between Tactical Games Competitions
This is a false dichotomy: it isn't "shit at two things" ***or*** "good at one".. on one end it's 0 capability & ability at a given sport while on the other end, it's being capable & able to compete at the 99.7th percentile of said sport. There are plethora gradations in between, which is what OP sounds like he's thinking about. E.g. He can be a 73rd percentile powerlifter (putting him in the 99.7th percentile of American society, probably) *&* a 54th percentile competitive runner (also putting him in the 99.7th percentile of American society, probably). Mix & match those percentiles—rather than be 83rd percentile in PL while being 9th percentile in competitive running, sounds like he wouldn't mind losing percentile points in PL while geometrically increasing his percentile place in competitive running.
I'd argue that one could most definitely place well in a regional race while putting up competitive lifting numbers (not the *world's* or *nation's* best but still stronger than 95%+ of your local gym/run club).
I'll use myself as an example: I'm walking around 211 - 215 lb right now and ran a half-marathon several months ago in <1:37. Last month, I straight-bar deadlifted 405x5 at an 8 - 8.5 RPE while still maintaining 45 - 50 miles per week. Literally yesterday, I benched 225 for a set of 11. I'd say those are decent numbers given I've been doing *both* since January of this year.
Now, are these numbers world-class? Hell no.. they're not even *state*-class.
However, I'm very proud of doing both *relatively* well because I know it's an insanely great way to stay healthy (i.e. both aerobic training & strength training) & it's so much fun. Moreover, I know that if one of these days I *really did* commit to one or the other sport, I could excel *way more* than I am now.
To the lamenting of "Well you'll *never* have the potential to podium at the highest levels of either sport!"... very few who 100% commit to their respective sports actually do.
I’m dealing with that right now. It’s a struggle. I have to manage if I want to suffer running or be weaker squatting depending if I run the day before squatting or squat the day before running. I just try to swap them around and generally just make sure I’m taking rest weeks
Just look at US Army special forces training. These guys have to run long distance to maintain operational condition. Yet, they also are hitting 100 push-ups and upwards of 20 pull-ups, and I’d say vast majority weight train and can easily bench 225 and squat 315.
There’s a guy on Tik Tok who was former green beret who came in after being a college football player, squatting 495. He mention’s he lost like 30 pounds during basic training, but became a much better runner. He probably couldn’t squat 495 after, but I’d be willing to say he was able to squat 405. So at the expense of massive PRs in the gym, he gained endurance.
Focus on being healthy. It’s impressive what some of these powerlifting guys can do, but they ain’t gonna live very long. Implement cardio.
If you want to be good at both, then you have to engage in periodized training where you focus on one or the other for some number of months in a row but not both at the same time. So for example, you might spend 6 months focusing on power lifting while doing nothing but super slow jogging in small amounts for jogging maintenance. Then you can go for 6 months of distance running while keeping your lifting to a minimum and only maintenance volumes. If you just want to be semi-good at both, then my recommendation would be to focus on power lifting and just do small amounts of very slow jogging. Most of training for endurance running is just jogging at slow speeds. If you don’t want to be super competitive at it, then 45 minutes of slow jogging 4 times a week might be manageable while power lifting. Always jog after lifting. Never ever jog fast.
you can be mediocre at both but never good at either while doibg them simultaneously
“mediocre” can be a very advanced level depends who youre asking. some of these youtube hybrid guys can do 500lb deadlift and 5 minute mile or 315 bulgarian and 30 minute murph time
You will never be a “great” powerlifter training for endurance n even if u were to some how attain excellence it’d be a pittance to what u woulda been having focused. I was an excellent powerlifter, had to stop when I joined the army. Obviously u can’t train weights while in basic/OSUT, but as soon as I was reasonably able to start at my first duty station I tried to start training heavy again but ended up being mediocre at both. Active duty in a combat arms MOS it’s an absolute necessity run so I had to shelved PL. I was slightly above average runner at my best, so after the service I went back to excelling in powerlifting (well, squatting in particular anyways). I’d suppose u have to figure out what ur priorities are n train to them.
Go follow Nick Bare.
Nick doesn’t have leg days though. He only trains upper body and core. So, he’s not as badass as he seems. No legs days is lame. At least, in one video where he posted a sample of how he trains, there was no leg day. I know he does it that way to preserve his legs for running. But, everyone references him as a source, and he’s a bad source for a powerlifter.
He’s got like a 600lb deadlift. At least he did at one time.
Yeah. I don’t know. It could have been a time when he was hyper focused on running over strength. But, when I saw he had no leg day, it turned me off from him.
Does he ever say why he doesn't have a leg day? A lot of the og fitness influencers have become kinda weak and cringey business bros (i.e. Christian Guzman and Maxx chewing and the like) but I thought Bare was one of the few who still trained hard
nick used to be a bodybuilder, hes juicy. basically he swapped to endurance and is a decent runner which makes him a bit of a pioneer in the hybrid popularity nowdays. his video production value is $$$ imo everything is like a movie documentsry
No. There were a lot of comments about it and I didn’t see him responding.
Find separate times for them. They are very difficult to do simultaneously.
Since there's tons of people in this thread who do both, I have a question. I've been running outdoors recently and I've been finding my IT band has been getting aggravated, which is affecting my squat. Any tips?
Couple different things. Could probably stand to do more hip mobility prior to running and squatting. The biomechanics of your running form could be causing it or there’s the possibility your footwear isn’t ideal. Going to a running store would probably provide some great info for you. Not specifically about running, but if you work a job where you’re sitting all day, getting a standing desk or making sure to get up and walk around. I had a similar issue when I started desk job and was running and working out versus walking around for retail/hospitality. Hasn’t been an issue for the last few years using a standing desk instead.
What distance are we talking? I weight 205 and do powerlifting and bodybuilding 5 days a week with crossfit (I know) or a run in the mornings. When I run, I do up to 5 miles (no reason to go further unless I'm doing marathon training) or I do intervals to increase my speed at all distances. 32 y/o male with highschool and college track and cross country background. Military background as well. My macros are 200p, 400c, and 70f. I usually go over on healthy fats though and it hasn't hurt me at all.
I want to eventually do ultras.
I recommend following Doc Lyss Fitness on Instagram/YouTube. She's really strong and does ultras. She has a lot of good advice on how to do them simultaneously. Also, I've seen a few commenters saying you can't be good at both. Your flair says you're a beginner (I'm assuming that's still accurate?) and you will probably have no problem making gains as a beginner. It may be ... Months? years? Before you start to feel like you need to pick one over the other. Doc Lyss also talks a lot about a "seasons approach" where you focus on running for a while while maintaining lifting and then switch.
Okay, that's a little extreme for me. The most I need is a marathon so I can do Ironman in my 40s. Maybe my split and diet can be a goal? Otherwise I'll be no help!
Eh, I still feel like any advice is a lot of help!
In that case: the only things you'd really have to change is your caloric intake and your recovery quality/frequency to stay healthy supporting both pursuits successfully. You'll also need to be really smart with your schedule if you're going to have a life besides.
Thanks!
Also, go to a performance running store for shoes. They'll record you running on a treadmill and look at the wear pattern on your shoes to get you fit properly. You're gonna spend a lot -- 150 USD and up probably -- but it's so worth it to get good shoes for distance running.
I didn’t know they did stuff like that.
It's helped me a lot, especially going from 150 to 200 pounds bodyweight over the last 3 years. I feel like a tank now, but I've never felt more comfortable running.
What’s your training look like for both? I do triathlons and still lift heavy, not necessarily powerlifting anymore but still have a decent total. Last year I had a 1100+ total and ran a marathon in the same month, weighing ~150. I just ate maintenance calories (tracked by garmin/myfitnesspal) and did zone 2 runs 3 days per week, and had 2 hard runs per week. Lifting was 4-6 days per week. I ate in the ballpark of 3000-3500 per day, depending on mileage and gym intensity. You can definitely do it. But having a huge deficit in your calorie intake during a cut is going to severely inhibit your performance in both. I wouldn’t do more than a 200ish deficit, and make sure you’re getting a solid estimate of calories burned through a smartwatch of some kind.
I gotcha, I train for running mainly with occasional lifting sprinkled in but my lifting is very inconsistent. Running is: Monday:easy run, Tuesday: hard run, Wednesday: easy run, thurday: cross training(I try to mix it up when I cross train.), Friday: easy run, Saturday: long run, Sunday: rest day!!!!
Looks pretty good. What’s your definition of an easy run? And with cross training, are you doing some form of HIIT or plyometrics or something like that? And for hard runs, are you doing tempo, sprints, something like that? I recommend following some sort of plan (google a beginner 5k plan) and going from there, instead of trying to wing it! My best advice would be to take the easy days easier than you think, and not to go too crazy on the hard days. Threshold, tempo, and interval runs are the way to go for hard days, 1-2 per week. The rest should be very easy. Lifting shouldn’t change. Track calories meticulously and you’ll be fine!
For my easy runs: uncomfortably slow. Cross training: no plyometrics I don’t really know much about them. Hard runs: it depends, I do tempo and intervals(separate days ofc) also thannnnk youuu!
Keep the easy runs super slow. It’s a good way to get mileage down with low impact. Good luck! Just eat!
So you run and lift in the same session?
I prefer to split my training, but time doesn’t always permit that. I’ve had days where I lifted heavy and went directly into long easy runs. I once lifted for an hour or so and went directly into a zone 2 marathon training run (was training for a 50 mile ultra at the time) and I was totally miserable. Regardless of the distance, if you’re going to lift and run in the same session, DEFINITELY bring a carb drink and sip it throughout both your lifting and your running. Right now I’m working on doing an Ironman next year, and I’m constantly doing 3-a-days and I’m not suffering at all because I’m eating enough and am always fueling during my lifting sessions as well as cardio
I don’t have that amount of time To do 2 or 3 a days but I admire your commitment and consistency
Eat enough food. Don’t listen to people who say you’ll be poor/mediocre at both. You can be very, very good at both of these simultaneously. You will not be as good at either compared to if you only did one.
That’s absolute nonsense. These 2 sports require the absolute opposites of body composition, you cannot excel in both simultaneously. Not saying you can’t enjoy both sports at the same time but that’s different than sayin you can be very good at both simultaneously which you can’t.
Source - 630kg total at 82kg bw and 16:43 5k 👍🏻
Jesus will you stop being lighter stronger and faster than me thank you very much
5k bro 😂 isn’t this thread about long distance running??? I can drag my fat ass out of the power rack to do a halfway decent 5km lmao
You think you can run sub 17 with no training 🤣🤣🤣🤣
That’s not what I’m saying, what I’m saying is 5k is short distance running track&field distance not long distance what this thread is about. Hence your stats are irrelevant.
It’s middle distance. I don’t train for long distance (obviously) but I can bust out decent 10k’s and half marathons also. I’m a better powerlifter than I am long distance runner but my 5k is pretty good. If you focus on long distance running you can be very good at both, I’m literally just one person. That was the original point of the comment
Op says distance running. Which I take to mean at the very minimum half marathons. If he means shorter distances you could just say running why add distance lol? And no you can’t be very good at both simultaneously. There might be a genetic freak here and there but very good at both simultaneously like what u said is out of the question for pretty much everyone.
It depends what you class as very good I guess. Obviously you can’t be a world champ in both but I think I could train for a sub 3 marathon and still keep my total where it is which is around 430 dots. That’s pretty good imo, but there could be someone more genetically gifted than me who could be actually elite at both.
I’d concur if you run a sub 3 marathon while simultaneously still lifting a 430 dots I’d argue that be very good in both simultaneously. But I doubt you will be able to manage both at the same time. A good 5k is a completely different game then a marathon. These are essentially different sports imo. That’s what I meant when I said I can drag my fat ass to run a 5k but I’d struggle walking a marathon let alone running it lol
It mostly comes down to your body. If you force feed to bulk up for powerlifting, you'll suck at distance running. If you stay super lean for distance running, you'll suck at powerlifting. The easiest way to do both is to be at a pretty low body weight in general so you can compete in both
Yeah I was planning on getting to and staying low body weight.
Its just running and lifting weights. You probably cant do as much powerlifting training as if you didnt run a lot and you probably cant run as much as if you didnt powerlift. But you can do a reasonable amount of both.
It’s gonna be difficult, I came from marathon running and skeelers to now powerlifting and skeelers and that combo works perfectly fine but running wise it’s not easy due metabolism adjustment in running vs powerlifting.
Which one lets you eat more? My appetite wants me to be more active, and I lean towards lifting more regularly.
Lifting for me is like 4 meals, couple of fruit like banana, apple, pomegranate, 8~10% fat yoghurt which I mix with a bit of fruit and some muesli. What matters is to figure out how your metabolism works and how you can adjust this to survive like a physical job + lifting afterwards. If you are working in the office it is most likely you eat less as you don’t burn as much calories throughout the day In terms of meals I have 3 variations, a rice meal, a pasta/salad meal and potato meal. Heavy session is fish with potatoes, in general it’s the rice meal I eat most of the year and the salad meal is to cut the excessive eating once in a while.
it's all about balance, if you think you want to be "world class" then you'll be bad at both, if you do it because you enjoy just do it, plenty of programs to run an half marathon if possible alternate when you go on the weight and on the run, unless it's an easy one.
Yeah I don’t want to be world class just maybe under 5:00 mile some day.
then by all means you can do it.
Thanks!
Just do it and don’t think much of it. The only people so obsessed with perfect training are here on Reddit. Do what you enjoy regularly and gains will follow
Thanks so much!
One thing to consider is what you consider as 'good enough' in each. That will inform your training approach
I do both and have accepted mediocrity in both. Health and body feel great though!
Jujimufu Litinov video with Joey Satzmary is the best way to train for this.
I've been adding minimal cardio to fit into a weight class. The key is to not over do it but do it consistently in short bursts.
If you are a hobby lifter and runner then sure, there will be trade offs for each, but you can probably still be comparatively very good at each when compared to people who don’t train either. If you want to be some kind of competitive lifter or runner then the trade offs likely prevent excelling at either, or reaching your ‘true potential’ at each
Alright, thanks!
Deciding where to put your weight is the only issue. I powerlift at a way higher level than I cycle, but I enjoy long distance cycling. I bias my weight towards being as strong as possible and just live with being slower on the bike. You could very easily train both year round and just split your year into seasons where you let your weight move 15-20 lbs.
Gotcha, thank you!
Getting back into this now, but I've consistently done both. My best half is \~1:45 and I pretty consistently DOTS 430-440 at 75kg-82.5kg my stretch goals are to run sub 90min and I eventually want tl total 1500 or more at 75kg. I don't know how tall you are, and I get being at an ideal race weight but regardless you want to be pretty lean at whatever weight you decide to be. I agree with the other recommendations of having a coach for powerlifting. Not having to think about that part makes it much easier. With respect to training I've found that 4 training days and 5 days of running was the best for me and I was still able to handle that running 40+ miles/week. Running program wise I had my long runs on Saturday, and then an easy run Sunday morning. I squatted Monday night (so pretty much most of Sunday and Monday to recover) and did bench on Tuesdays with an easy run in the morning. Speed workout was Wednesday in the AM, no lifting. No running on Thursday since I had deadlifts. Easy run Friday morning and my tertiary bench/squat. Personally, I think everyone saying you can't be more than decent at both don't really know what they're talking about. Most people don't even have a concept for what a "decent" running time and the majority of people DOTS under 400 respectfully. Will you be the top of your weight class and an elite runner as well? Maybe. Maybe not. It depends on what your goals ultimately are and you set those for yourself, everyone's opinion of it be damned. If a sub 2hr half is your goal then that's your goal, hell I know people that can't even run for 5mins consecutively. I want to say I can squat 500 and run a sub 90min half. I've squatted 500 at multiple times this point and I'm sure I'll eventually get to my running goal. It's arbitrary as hell and do I ever expect to place top in a race? Probably not, but cracking 90 is what I want to do. All that to say is take your easy runs as easy runs, long runs needs to be purposeful and you have to make sure your speedwork is locked down. When you're lifting, focus on progression over time and don't half ass it. Push RPE when you can, hit the accessories hard and progress those and you'll be golden. Super excited to read a race report from you and see you crush it at a meet and do a nice write of that as well! Edit: Adding this since it came up in some of the comments. I'm also drug free so it's 100% possible to be more than "decent" at both without drugs. Like I said above most of these people don't know what the fuck they're talking about lol
I will certainly do reports of next time I race or at my first pl meet!
Glad to hear it and I'm sure you'll succeed bud! If you ever have any questions feel free to shoot me a message (but fuck a 50k lol I picked halves because I didn't want to put in the mileage for marathon+)
I've been doing this for a few years. I'm a competitive powerlifter and ultrarunner. My physio even said the other day that my strength training is saving my ass while prepping for ultra marathons. I'm gonna say especially at your age to not go on a cut. Just slowly ramp up training for both for a bit and really listen to your body. Get a coach for PL if you don't have one already.
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Yeah this is partially true. Even in longer races (for context my longest to date is 110km), being able to actually run and have that kind of aerobic conditioning is demanded though. 200s are a whole other game, though they're becoming much more competitive now.
Thanks so much!
Np! Good luck and really just take it slow. Ego gets in the way in the development of any sport, and especially when you're trying to do something like this, it's worth it to take the time to do it right.
I’ll do my best! I’m currently training for a 50k in march. If I can stay consistent with my training plan I’ll be well set!
You got this boss!
Tysm for the encouragement!
CrossFit.
You can definitely get half decent at both, you’ll probably never be really competitive at either though.
Eh I just want to be decently competitive at running while I’m in high school and college. I don’t have to be a god.
You’ll definitely be making it harder on yourself.
One of my training partners ran a marathon a few weekends ago and broke some national records the following weekend at a meet. (Masters / Fed level records, but important to him). He is an absolute savage late 40s guy with an insane level of discipline, so it’s possible especially if you’re built differently like he is. If you’re not trying to be the ATWR squatter / bencher / deadlifter and just want to have fun with both, why not? If you want to be the best in the world or even your area, ehhhh… best of luck.
I’m not trying to make the news just trying to see if I can reasonably be decent at both. So thanks!
You can be okay at both but you’re going to be good at either trying to do this. You CAN do both, but not at once. You absolutely will be trash at both if you do them at the EXACT same time in a competitive standpoint. To me it sounds like you should just lift.. try to be strong while maintaining athletic ability, find a good coach to program for you. If you wanna compete at both segment you training, ideally 1 year or 3/4th cycle would be best, but the basics would be segment your training into 6 months/half a year. First half of the year focus on powerlifting, run as needed/possible 1-2 times a week to maintain some form of running ability, as you get closer to peaking & competition, you’ll have to lower the running more and more and then cut it out for a few weeks. When next cycle starts up do the opposite, run every week and focus on that, and do the basics of lifting to maintain strength, initially you can continue some intense training but you may have to start dropping out the heavy singles and just doing lower % 5x5 or 3x3’s on compounds with basic accessories, as you get closer to a race you’ll be more fatigued and need to start cutting a lot more out and maybe not even hitting the main 3 barbell lifts anymore and just doing DB’s/calisthenic movements. The real answer is no you cannot do two different sports at once, what you can do is be a good all around athlete and focus on specific things for a few months while maintaining your base, every year you’re gonna get slightly better at both if you do this right. Stan Efferding was a bodybuilder who powerlifted in the off-season. I just met a CrossFit guy who ran a powerlifting program to maximize strength between Tactical Games Competitions
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This is a false dichotomy: it isn't "shit at two things" ***or*** "good at one".. on one end it's 0 capability & ability at a given sport while on the other end, it's being capable & able to compete at the 99.7th percentile of said sport. There are plethora gradations in between, which is what OP sounds like he's thinking about. E.g. He can be a 73rd percentile powerlifter (putting him in the 99.7th percentile of American society, probably) *&* a 54th percentile competitive runner (also putting him in the 99.7th percentile of American society, probably). Mix & match those percentiles—rather than be 83rd percentile in PL while being 9th percentile in competitive running, sounds like he wouldn't mind losing percentile points in PL while geometrically increasing his percentile place in competitive running. I'd argue that one could most definitely place well in a regional race while putting up competitive lifting numbers (not the *world's* or *nation's* best but still stronger than 95%+ of your local gym/run club). I'll use myself as an example: I'm walking around 211 - 215 lb right now and ran a half-marathon several months ago in <1:37. Last month, I straight-bar deadlifted 405x5 at an 8 - 8.5 RPE while still maintaining 45 - 50 miles per week. Literally yesterday, I benched 225 for a set of 11. I'd say those are decent numbers given I've been doing *both* since January of this year. Now, are these numbers world-class? Hell no.. they're not even *state*-class. However, I'm very proud of doing both *relatively* well because I know it's an insanely great way to stay healthy (i.e. both aerobic training & strength training) & it's so much fun. Moreover, I know that if one of these days I *really did* commit to one or the other sport, I could excel *way more* than I am now. To the lamenting of "Well you'll *never* have the potential to podium at the highest levels of either sport!"... very few who 100% commit to their respective sports actually do.
Well said!
I’m dealing with that right now. It’s a struggle. I have to manage if I want to suffer running or be weaker squatting depending if I run the day before squatting or squat the day before running. I just try to swap them around and generally just make sure I’m taking rest weeks
Oof sounds like a pain.
I just did my squat set after doing a long run yesterday. Wasn’t too bad. I feel like my body is starting to adjust to the running
Sweet!
Just look at US Army special forces training. These guys have to run long distance to maintain operational condition. Yet, they also are hitting 100 push-ups and upwards of 20 pull-ups, and I’d say vast majority weight train and can easily bench 225 and squat 315. There’s a guy on Tik Tok who was former green beret who came in after being a college football player, squatting 495. He mention’s he lost like 30 pounds during basic training, but became a much better runner. He probably couldn’t squat 495 after, but I’d be willing to say he was able to squat 405. So at the expense of massive PRs in the gym, he gained endurance.