Why You Should Not Be Running (Audio Only) 

But I run with hip drahve.

Sorry Rip but I neglected my cardio for years while following strength training dogma, now after starting to run 10-15 miles a week I'm finally making gains again because I'm fit enough to do more volume in my strength training. Plus my resting heart rate has gone from 80 to 55 in 6 months. I also have way more energy. I agree that running 60 miles a week is probably not good for anybody, but jogging 3-4 miles a few times a week is good for people

Mark Rippetoe is not exactly the first person I would come to for cardio advice.

basically you only have a certain number of attribute points you have to balance them out beltween strength, speed, agilty, power, magic etc or choose some attributes to be more dominant than others, we can be whoever we want to be, just believe it

I have been running injury free for over thirty five years. Not competitively purely for the cumulative health benefits. Learnt to run in the military, tested and adjusted over the years and kept going. When programmed correctly with this objective in mind (cumulative health) running is in my opinion and that of many objective legitimate studies to be the single best exercise for the cardiovascular system. That said I have always approach this topic as such.......... strength training is healthy for you "competitive" power lifting is not, running is healthy for you but marathons are not. If you have acquired injuries participating in either of these activities, you are by definition - not healthy and should reassess your approach, don;t blame the pavement or the barbell. Running and strength training are not mutually exclusive as presented here. Remember the difference between being SMART (institutional learning) and being WISE is experience.

Does this include running away from my responsibilities?

David Goggins says, "They don't know me, son." 🤣

I love Rip but it's hard to take cardio advice from him.

Next up, an accomplished running coach who categorically abjures heavy barbell training will reveal the false promises and perils of the low bar back squat in his podcast “Why You Should Not Be Powerlifting.” Next week, a decathlon coach will weigh in with “My Athletes Squat Pretty Big Weights AND Run Like Deer - and You Should Train Just Like Them.” Which guru will prevail? Whose dogma will run over whose karma? Will the suburbanites and college kids all turn into powerlifters, marathoners, or decathletes? Which group will outlive the other, statistically speaking? How will it all end? Stay tuned for our next exciting episodes . . . .

I have a 315 bench of 420 squat and a 500 lb deadlift I also run a 7:30 mile In also a kickboxer and have pretty good flexibility and balance. You can be a well-rounded athlete! you don't have to focus on one specific skill.

Well, if you run in a squat rack that should be fine

You need both for gains, period. I've neglected cardio due to this exact podcast which negatively impacted my recovery and growth. I jog Zone 2 for one hour, four times a week, on rest days from strength training Your lift **will go up** when your GPP goes up. If you are winded walking up stairs or need breaks during the day, you need cardio adaptations, not just strength.

Sounds like running isn't the problem, but running for prolonged periods of time

My goals? Speed, strength, endurance and the ability to drive a golf ball 300 yards in the fairway. I’ll adopt any training modality that assists in these outcomes and reject those that conflict. I’m a 51 y.o., USMC veteran and I still run. And I ain’t stopping. Added the OHP to my workout regimen about 7 weeks ago. Found Rip’s channel on RU-vid about 2 weeks ago and just got my copy of SS yesterday. Same day this video dropped. My runs are generally 3-6 miles, sometimes a bit longer. I respect marathoners but have little interest in being one.

The mitochondria is the powerhouse of the cell.

Sprinting and running with HIT intervals is much better than long distance jogging

We get most of our lifetime strength gains in the first 2-3 years. I don't see why we have to stay in the weight room full-time if we have obtained most of our natural limit. Why not utilize minimum effective volume to focus on other activities, including running or cycling? We can also take months off from weights and easily get it back from "muscle memory". I seasonally focus on different things spending 3 months on sprinting and three months on long distance. It takes a little longer to get strength back as I age, but that's okay with me.

I'm starting to fall for Rip

Walking on an incline is an awesome form of liss cardio. Your heart is working hard but your muscles in legs aren’t working too hard. The best thing? You can do this almost everyday without interfering with strength gains. However, this doesnt mean start walking for 2 hours everyday lol that will be excessive!

I respectfully disagree. Endurance training is a platform on which you place strength training . It gets you into condition for the rigours of HIIT and provides long term results. As a life philosophy it enables you to go further, faster, for longer.

It is better to stand and fight. If you run, you will only die tired. ~ Viking Saying

As a serious collegiate cross country and track athlete with numerous knee and ankle issues, I confidently agree with what Rippetoe said. Two summers ago, leading into cross country season I ran 70-80 miles per week. I ran decent 8k, 5k, 3k and mile races but absolutely nothing worth the time and effort spent on the roads training. In the midst of training for spring track a knee injury inhibited me from running until after a meet to an occupational therapist where he recommended strength training. I’ve been able to run consistently ever since. Some strength training is essential in a serious runners routine and I wish I’ve known this earlier. I feel much more comfortable and confident in myself now that I lift and can see measurable differences in my body. Endurance exercise may have been what our ancestors have used to succeed but it is not applicable in any aspect of life, except for running. With lifting, I was able to see measurable benefits in my physique which ultimately improved my self esteem. It really feels good to slowly move on from something that completely occupied me and only gave me a temporary sense of accomplishment.

Uh oh. This is gonna rustle ALOT of jimmies

What about aerobics in the bedroom, should I only be doing 1-5 reps there?

I've been a mountain runner for a long time. I've also done strength training for a long time. But I've gotten more serious about strength training in recent years. That means I learned and adapted to running first. I'm now adapting to strength training. I can see this in my lifts. I'm also getting faster with running. You make it sound as if the two things can't happen at once but that's not my experience. I'm also natural.

We need* a combination of strength training AND cardiovascular activity for optimal fitness. Don't be the guy at the gym with jacked arms and a huge gut that absolutely hates cardio, just like the guy talking hmmm...

If you think a two mile jog at a moderate pace is "endurance" training, your ass is really out of shape. This recommendation is for general cardiovascular fitness, and I don't think any doctor would recommend a marathon for health. I've ran marathons, they're most definitely not a healthy thing to do.

Aerobic and anaerobic exercise are equally important.

I do sprints. Lately very short, sometimes just bang out a bunch of 10's and 20's, but it feels great. It's a shame law enforcement and military still rely so much on distance running tests.

Everyone here is finding an excuse not to run, we were designed to run...

It's amazing how many people make comments that reflect their not listening to a word this man says. Truly.

Okay so running won’t necessarily make you stronger but it will certainly make you healthier

I'm listening to this, while I'm running. LOL!

Small and moderate endurance activities cant harm an average person/lifter, while prioritizing strength - primary goal. Long walks (instead of using the car, walk those 3 miles), hill walks, hiking, short hiit sessions, or even steady state for 2-3 miles 2x per week. Even elite athletes/lifters do some amount of cardio (ex. Malanichev), but not in a way that hamper strength training.

I don't know about cardio or LSD or 20 minutes per day or whatever but if you can't run a few miles right now, and I mean get up now and have the ability to run a few miles or climb a steep hill that takes a few hours then you can't say that you are fit. This is from a starting strength programme veteran who enjoys most of what rip says. As rip says, you just need to eat more if you can't recover from your strength training. I know guys who work on a garbage truck 9 hours a day and do the programme..they do the programme, they work all day, they eat a shitload. Some of them still manage to have big guts. God knows how much they eat.

Does anyone have a link to any studies showing that strength training alone confers all the same health benefits that cardio does? No one argues that running marathons is NOT good or that too much volume/intensity in long distance running will murder your strength (been there, done that... squat plummeted overnight), but I'm skeptical that doing light to moderate cardio won't give you extra health benefits (and it won't interfere with your strength gains too much). I also think people underestimate how "out of shape" cardio wise you get from literally JUST doing heavy strength training (again, been there, done that.)

Thanks Rippletits

I loathe running, but "use it or loose it". Who knows when I might need this survival skill, so I do train it occasionally. A weekly (most weeks) half hour hill sprinting session along with a monthly 5k seems to be enough to keep me on my toes. I do this along with strength training, not instead of.

I'm listening this while running :)

Why not change the intensity of the run. Instead of doing 30 minutes or whatever, why not try to improve your mile time with speed? Or do sprints or something of that nature?

Drinking a gallon of milk per day but no morning run? Check!

Just in response to so many other comments… I always chuckle inside when hearing “I can’t run because I have bad knees.” You have bad knees because you don’t run. This video is complete misinformation. Please for the love of all, strength guys quit bashing cardio. Quit trying to sell your bullshit idea that a strong deadlift is more important than a strong heart.

Most definitely, strength training has to to be prioritized before cardio

Running is a game changer for me. I have gone in the gym doing strength training and I felt good. However when I start running and start to enjoy it, man you can not turn back. Running is something special for me, I feel alive when I run, sometimes is like flying, going fast and not feeling at all. At this special moments I feel powerful, more powerful than squating with the barbell. Everything is subjective I know but why not doing both things together? Strength and endurance even from the evolutionary point of view shuld not be mutuality esclusive.

athletes that aren't weightlifters or powerlifters have a need for cardiac strength in addition to force production strength. If one does not run how does one develop the cardiac strength that is needed for the running and/or cardiac activity of a particular sport for example running during soccer/ football/boxing/basketball/etc?

Run hills is not easy. And if I run 12km/h on treadmill it is 273W. I weight about 88kg. If I run with 15% angle it is much more Watts. It is hard and makes legs stronger. And every step is about 3-4 times my bodyweight like 300kg every step on single leg. But of course I train with weights too. Only two times per week.

My 20-rep squat performance improved after having plateaued for over a decade, when I added hard running to the training mix. Why? The running improved my cardio and respiratory capacity, which undeniably helps in a 20RM squat set.

I like both, running and lifting

Rip reminds me of an old friend and Pathophysiology professor I had in undergrad years ago. Both are in my wheel house in how I too see how strength is so valuable in life. Been there done that all of which (cycling, triathlon, running) over previous years compared to strength training have no comparison to the benefits of load performance at least for me. Keep telling the truth Rip it does not fall on deaf ears I can assure you and strength on brother! SemperFi

Sprinting is the best exercise. Supplement it with strength training and you're healthy. I'll agree that endurance is over rated. You build enough endurance through sprinting and lifting if your goal is health.

“Why you should not do the thing humans evolved to do” This is nonsense, running has incredible benefits to the human body. You can both run and get stronger.

What if you run with hip drhaaave

It's privilege to have you share a ll your knowledge.thank you

Excellent video

I get my cardio playing ice hockey in a pick up league, 2mins on the ice, 2mins on the bench, for a hour and an half. I picked this up in my adulthood out of the blue after I think hockey is the superior choice strategically and tactically; ice skating is low impact, involves hand-eye coordination, and the aspect of mind body with the skating since your on a thin blade going backwards as fast as forward then stopping on a dime while carrying a puck on a stick blade. I have to play twice a week, at least once to keep the required hand-eye coordination and cardio. If I stop doing hockey it doesn't affect my barbell training, but if I stop barbell training I can tell on the ice, the loss of power and explosiveness are undeniable. When I squatted three times in the week before hockey I would perform better and wouldn't be sore after the session as you would be very sore when not training for some time. So hockey never upped my deadlift PR but the power clean helped me score more goals. The reason I barbell train and do cardio is for the enduro 2 stroke dirt biking I have done since I was 10. Full throttle enduro 2 stroke dirt biking requires an unrivaled amount of athletic ability, needing an intuitive nature with the bikes power which just pours out like a surge. There is not enough stamina and calories to get through a week in the Glamis sand dunes riding 8 to 10 hours a day without an extreme lose of fat and muscle. It takes me months before I get back to normal for cardio after my dune season, but I go right back to training to pack the pounds back on. No better method than barbell training. I did Taekwondo for 4 years when I was a youngster, and now that I'm older I realize how it shaped everything about me, even the way I carry myself. Coming from the striking and explosive back round I have been thinking of switching from powerlifting to Olympic weightlifting.

You can be very strong yet unhealthy

I enjoy barbell work and do Third Way cardio with kettlebells. I've never found any muscle or strength loss when doing high rep (+100) clean/squats with 88lbs. But it does effect my recovery if I am not taking rest days and trying to reach a new P.R.

This is a good listen. I've always known that long distance running burns up muscle. Strength training is the key to fight off sarcopenia and weak bones in older age. I know so many old guys that don't train and are skinny and weak and refuse to do anything involving strength. But they insist on doing cardio and running. I'm not saying a walk a day is bad but just like Rip says in this article you have to get your poundage up on the 4 major lifts.

But... Unlike the average 4chan poster, my job requires me to move with steady, modest exertion for 8-10 hours a day.

Little but if running can go a long way with your cardiovascular health, it promoted more long term type of heart and lung health than lifting weights

There is absolutely nothing wrong with running or any aerobic work. As with everything in life there needs to be balance between aerobic and anerobic work.

Used to do long distance cycling, switched to HIIT plus weight training. Very happy, stronger, and enjoying burning the same amount of calories in less than half the time!

I thinking dogmatically dismissing cardio is wrong and think the same for strength training. Balance may make life more solid in all areas. Throw in some yoga for mobility, and perhaps some other fitness methods, and one could have a great foundation for life.

Long walks and short sprints are ideal.

All the seethe in these comments is hilarious. He quite explicitly states that he is criticizing running 70-80 miles a week, not doing any endurance training whatsoever.

I believe I should at least be able to run for 60 seconds-- if for no other reason, to be able to run across a busy street or to run to help a family member in an emergency. So the first minute on my treadmill, I run as fast as I can. After 60 seconds, I walk for 29 more minutes at 3.5 miles per hour. I feel a lot better when I do so even though I work up a good sweat.

I really don't think running twice a week 2-3 miles each time would interfere that much...

When I was in the Army, I would do the running thing all the time. I shit you not, I worked up to 315 on the squat for 3 sets of 10 (I know Rip will say more than 5 is not necessary) and I shaved nearly a minute off of my run. I added deadlifts to 425 and another 30 seconds disappeared. I know this is just my result. But the lifting helped far more than running itself.

I was listening to this and found it funny that I just got done with PT for a knee injury from running. Unlike what was said the Therapist did say I needed to work on leg strength, but gave me ridiculous exercises and wanted me to do 20+ reps. That just stuck me as funny after listening to this. Something that I have found out on my own (you guys may already know this) is you can get the required amount of heart work through your lifting. I was asking the Therapist about heart rate and cardio. She said for my age, 45, that if I keep my heart rate between 105 and 149 for 20 minutes a day that is sufficient. So I went home, put on my heart monitor, and lifted. Now I do supper sets just to save time. Example is bent over rows, bench press, and an ab exercise, then a 90 second rest. 4 sets. My heart rate will get to the 140's and not drop below 100 to 110 and I can do this for 45 to 55 minutes. Deferant exercises of course. 12 sets in all. I believe that fits the bill for good heart health and I'm putting on muscle at the same time. Seems like a win win for weightlifting and a coffin nail for running. Thanks for the great video's.

As a former distance runner who discovered weight training. I approve this message. :)

Ive been running marathon for a while and did ironman i lost 10lbs during training and gained it back just b4 the race. Fasting is the key if you want to lose weight. I lost 30lbs since. I limit my LSD and do more 20 min HIIT/sprint.

Listening to this while running 🏃‍♂️

I wish you were more specific about types of running and covered sprinting. I've done a 15 minute run once a week as fast as I can for about 3 years, would that deplete my muscle mass? My calves and quads were yuge from that, before I took up squatting too.

Running makes your most important heart stronger, your heart.

Hwhy are you running?

I don't even understand the premise of your argument. Nobody is saying that running builds muscle/strength better than weight lifting. And only a fool would claim that weight lifting is equally effective at building cardio as endurance running. Look at the most mechanically functional athletes on the planet. I'm talking about your Olympic wrestlers, elite mma fighters, elite boxers, and notice that they all incorporate a combination of weight training, and endurance work such as running. There's a very good reason for that.

everybody is talking only about running but what about sprinting (like 100-400m) and strength training ?

What about HIIT ? Is that compatible with strength training ?

I have the doubt, if I need to run competitively, can I do it only doing technical exercises, high volumes and intensities of calf raises, lunges, single leg squats, Olympic lifts and high intensity intervals swimming, or do I need to run?

Hi Mark. I get really tight hipflexors from lowbar squat. Do you have any advise for me. Please help...

I run 2 miles as a warmup to get my heart pumping and blood flowing before I move over to the weights, is that bad/too much? I just bought starting strength from amazon and am expecting it this weekend. I seem to have issues squatting, I’m sure it’s my technique/lack of flexibility. I’m hoping the book helps or gives me insight.

Hmm, I currently combine strength training with 'running' on a crosstrainer ( slow, with high resistance) on the days in between strength training. So that's not a good idea ?

Im a fighter, and i do lots of HIIT cardio, and some steady cardio too... I want to start strength training to jump up a weight division and still be competitive... Do you think i should stop running? Fighters run between 1 and 2 miles a day... I dont count them, but i guess im closer to the 1 mile than the 2... I also do a progresive sprinting training once in a while... When i try to speint 100m then i go for the 200... Then i try to get the 400(i cant keep the pace yet, but i give my 100% anyway) then the 800m... All that in a day... (at first i sprint, the rest wouldnt really count as sprinting, but im still trying to go as fast as i can) do you think that kind of thing is bad for strength training?

My fysio came to the gym and was walking and she said to me. Walking is better to lose weight than running. And I asked why, she said: you do lose muscles with running while u lose fat with walking and not muscles. Ever since I am so glad she told me!

Okay I'll just tell my Sergeant that...

Great podcast. I've been struggling to find a podcast to send to my friends about fitness. This might be the one! Anyone else have suggestions?

Don’t listen to this if you’re over weight. Cardio is the only way to cardiovascular health. Strength training is fine if you wanna pack muscle underneath your fat not for losing it. Look at Rip he’s really hat, but has tons of muscle underneath. The fat counteracts his muscle benefits.

Guys just found this guy, I’m loving the info. He’s saying running isn’t good for keeping/ growing strength. I’m looking to do some wrestling tournaments next year and want to get conditioned and keep getting stronger is there a video where he covers such a thing?

Commissioning in the Army, have to be able to run.

Excellent, thank you.

Just do intervals 20 min and you dane same calories burn as 2 h cardio

Or you could just balance strength training and endurance. I bet most people prefers this approach because not everyone what to get swole and this is why training like crossfit has become so popular. For me, as an asthmatic, I need to get at least two cardio workouts (cycling or running) a week and at least one needs to be running where my pulse goes over 150bpm.

So is intense short distance (sprint style) running best for strengthening the heart without destroying muscle mass?

The part of endurance training being passive and strength training being active was very interesting, it's no wonder we inherintely associate strength training with men and endurance training with women

Well, what about pushing the sled with heavy weight on it?

"Why you should not be running" - Ad: running shoes

What about swimming?

Hmmm? This sounds so bias and radical. How many people do you actually know that run marathons? Most people in the US are out of shape so those who run marathons run for other reasons than to stay in shape. If to be thin is the goal, then only thing that most people actually need is a healthy and balanced diet. Running is such a basic human trait, and when it comes to endurance running, humans can outrun almost any animal. Ever heard of humans hunting animals by chasing them for days until the animals die of exhaustion? There are dimensions of fitness and health: Cardiovascular training, strength training, flexibility training, balance/agility and nutrition are the way to fitness. Again, nutrition is always number one. I’m always weary of any “fitness expert” that bashes other forms of exercise and promotes just one aspect of fitness. Beware of the fitness cults people. Read the research yourself so you don’t get research that only supports one point of view.

See you have to take what he said really peel back the layers he said endurance adaptation comes at the expense of strength. So what are you do you do the intelligent thing, do each in different phases. You can be a strong weightlifter and at the same time be a strong Runner. But you have to go through this Affliction first. You have to go through the strength training season in go through the endurance training season try it and see what happens and do what works for you

But sprinting falls into strenght or endurance workouts?