You Don't Need to Run | Starting Strength Radio #77 

1) Rip is not Yosemite Sam's great great grandson. He is Yosemite Sam's grandson. 2) Joe Rogan thinks Chris Cuomo was lifting a real dumbbell. He believes this because he probably rarely uses a >60 lb kettlebell. He needs Rip. 3) pablum = good word 4) If you *must* run, go to a track and sprint the straight-aways and walk the curves. 5) I started dicking around with weights when I was 20. I just turned 50 and the only thing I have found that I can count on to successfully hold my depression at bay is weight training. It's also been the only thing that I have been consistent with because it is the only thing that consistently delivers exactly what I put into it.

I always hated running and now I have a solid argument to justify my prejudice, thanks Uncle Rip!

I love finding info that supports my prejudice. Cause I hate running.

Rip is my favorite natty vegan white supremacist.

I can't recommend Starting Strength more! I was a runner and ultra heavyweight BJJ competitor. 6'4" 220 heavyweight division. I would run 5-8 miles a day, roll 5 times a week, and did not lift weights except for goofing around in the gym, throwing around kettlebells, and isolation exercises. What nagged me was how the ultra-heavyweights (over 220lbs, usually in the 300s) would throw me around like a little kid. I always new that the psychology of self defense recognizes someone bigger and stronger would actually pick a petty fight or try to mug an individual. The reason being that an attacker subconsciously seeks an individual he can physically dominate. At 6'4'' and 220, only a very large attacker would qualify for this. Considering this, I ceased running, BJJ was cancled due to quarantine, and My wife and I began strength training in February 2020 on the NLP (Yes I trained my wife). The squat began at 125, deadlift 205, bench 95, press 75, I could do chins due to BJJ . Finished the NLP 395x2 squat, 405x4 DL, 230 Bench, and 190 press. Chins stayed the same- BWx6 strict (guessing that is because of the weight gain). I gained 65lbs. Went from 220 to 275! Yes I gained some fat, but a ton of muscle. My gut grew, sp I stopped drinking beer every day like during quaratine and now it is melting away. Instead of fighting to stay lean while burning tons of calories from cardio I seemed to rebound by violently gaining muscle due to the calorie surplus and change in training. We generally eat a starch based oil free diet, so moderate protein. I did take Creatine monohydrate before training. I planned to add more protein and some occasional meat, but the weight kept going up on the bar, so it never was necessary. Some extra benefits were 1. Bilateral infra spinatae injuries healed up due to pressing. I did three years of rehab before beginning SS NLP. Today both shoulders are pain free, and strong. 2. Torn labrum in my hip healed up by squatting. Now it is pain free. I am trying to add strength by continuing to squat. My advice. READ THE BOOKS, and DO THE PROGRAM. Granted, I did not follow the gallon of milk a day. If one reads the book (which most haters will not), he will find that Rippetoe gives a more nuanced answer than just drinking a gallon of milk a day. Macros are the important thing. For the record: I am not a vegan. I did no cardio other than normal work and yard chores. Thank you Mark, and the Starting Strength Staff. Sincerely, -BR

run starts 17:08

Believe or not but Rippletits doesn't even need to run to maintain his physique.

This is one of the best intros....we actually heard the staff and what they had to say that, IMO ,really is as much apart of the show as Master Rip's microphone.

I am a 54 yr old male, 6’1” at 205 Lbs. Now at an intermediate level the training has given me another gear in the sports I engage in. I hike one or two 14ers in Colorado every summer and don’t do a lot of walking or running as training. The squats have taken care of that. I also found this past summer by getting my squat over body weight and deadlift to at least 1.5 times body weight it has made my slalom water skiing a sub maximal event. Thank you

Thank you so much Mark. This has really answered a lot of questions I had. I've gained a lot of muscle since 2020 and recently got back into running and want to be competitive. Now I know to never stop my strength regimen. God bless

I truly enjoy this show.

The shirt is lacking a little pizazz. You should stylise the letters somehow, maybe as lightning bolts...

Saying it again, thank you for helping me become better

Beautifull ending

amen thank you Mark

I'm used to cycling as I get around the city and buy my groceries with a bike as well. I tried to run the other day for the first time since years, assuming that my already-good cardio would carry over to running. Oh boy, running uses completely different body parts than riding lol. Now I have a bad case of shin splints.

Hearing that Mark loves Ron Paul makes me love both of them even more.

Was just today trying to convince my brother who’s an ICU doctor to start barbell training. He declined. I’ve experienced chronic back pain caused by L4/5 disc bulges since being in my late teens. The only exercise I did in my 20s was commuting by bicycle, which generally controlled the back pain. Over the years I’ve seen countless physios and chiropractors, tried yoga during flare ups which would leave me lying down a few days and in discomfort for months (a good condition to be in for you to hand money to various back ‘experts’- found the chiropractors to particularly dishonest). After moving close enough to my work to walk in each day about 4 years ago I joined the local gym, started messing about. Think the first or second session went to the squat rack tried 40kg for 10 reps- with form I invented on the spot and fucked up my back for a good month- thought ‘can’t do that with my back’- did upper body stuff and the occasional dumbbell lunge, bit of HIIT never made much strength progress. Then I got to Starting Strength via Stronglifts- Found Rippetoe to be more convincing. Here’s the problem with barbell training- Without decent instruction the risks of aggravating or causing disc injury is high- due to people using poor form. Medics don’t advise it because statistics demonstrating this are high. My brother told me this- not seen the figures myself but trust him and it would echo the reason Doctors and a few neurologists I’ve seen have not recommended heavy lifting. The data they’re working on will not be good enough to factor in form. After 2 years I’ve only just started NLP properly the last 7 weeks. Before that I’ve put myself off work a couple of times squatting incorrectly but kept coming back to it and finally though I’m sure forms not perfect I’m progressing through lifts and I’m really happy with how my spines responded- no pain at all- flexibility in my hams. There’s a load of new muscle around my low back and hips that’s keeping my spine stable. So many people could benefit from this but would need decent instruction- PTs, physios a lot of them don’t seem to do so which is a shame. If Rippetoe wanted to spread the word Rogan would probably help globally but reckon I’d end up having to queue for the Squat rack. Stuart McGill is also the other guy that's help me hugely reduce back pain.

47:12 Heh. Jujimufu has a video of a few different guys trying to do an 8min mile. None of them practiced running. Might be interesting watch for some curious folk.

Great coverage. I agree with this message. I’m a natural 52 year old lifter and have been training since the 80s. I can pass for my 30s because I’m natural and don’t have the typical leather face of someone on gear. I don’t follow Sam because I can’t relate to him and don’t think I can learn anything from his channel

Awesome!

The running portion of the military PT tests are a proxy for the ability to carry equipment long distances. When I was in Marine Infantry School we rarely ever ran. Every other day we marched with a combat load between 20 and 40 miles. When it was over, I could run much faster. But the people who administer the PT tests are too lazy to have troops don their combat gear and speed march 25 miles. (It would also fail all the women)

I'm a 65 yr old lifetime runner who has experienced almost every possible running-related injury. Anyone who runs a lot of mileage will eventually experience multiple injuries over the years but can drastically reduce the chance of injury by getting stronger. "Running poorly" is the result of weakness somewhere that the body attempts to compensate for. Example: a knee injury can result from week lower legs and/or weak glutes/core. The answer is strength training the Starting Strength way! Regarding osteoarthritis, it has more to do with genetics than with running or other physical activity, but the prolonged physical activity is what will generate the pain and inflammation. Regarding using physical activity as a way to relieve mental and emotional stress, I find great peace and joy while running as it takes my mind away from the problems of the world and serves as a time for prayer. The solutions to many problems enter my mind while I am running. I think the same is true for any prolonged physical activity such as swimming, cycling, and now weight lifting. Thank you, Rip, for carrying your message to the world and never relenting. I wasted years on "exercise" before having my mind and eyes opened by your program.

Ripp! You are hilarious. Shameless, and hillarious.

Rip roaring out "Commentsssss frum thuh hhatterrrss" like that reminds me of the MGM lion at the beginning of a James Bond movie.

we need "Pink Supremacy" t shirt.

This was the most informative podcast on starting strength for a while, watching it for the fourth time. My meat is well and truly tenderised.

Good show↼🔔

I love your voice😍 You would do great as a children's book narrator or doing a cartoon voice.

What do you think about yoke walks, sandbag carries etc?

Great to have the “haters” back 😃 and some new angle on insults to Rip. Bubble gum Sam.

Sept of 2023 and I’m still triple masking when I run outdoors. 👽😷👽

Dr. Sullivan's book does this whole analysis of cardio and strength for you Ripp. It's 1/3 of the book.

How is pulling yourself up somewhere not a basic human movement versus pushing something overhead or away from you? I don't understand why SS doesn't include pulling yourself up. You can do it progressively, carrying loads.

I've been doing this for 5 months and added 10 lb of muscle just by doing basic workouts mostly. Keep adding weight till I can't push it up.

Haha 17 minutes in. Love it

I'll try to time my 50m freestyle since it should be the best representation of strength in swimming. The last time I have is at the 29's high when I was a teenager. Now, 36 yrs old 5 months on LP, 2x the BW, If I hit the 29's again, it's all good.

You Don't Need To Lift | Starting Cardio Radio #77

My knees do NOT like running. If I want to breathe hard, I will put on my boxing gloves and work the bag for a few minutes.

Doctors run for your health. Also Doctors stop running it will damage your joints.

The last time I ran my arm was stuck in the bus door.

Until the military values strength and endurance over the ability to run fast, I’m stuck running...

The modern marathon is 26.2 miles due to changes to the course at the request of Queen Alexandra during the 1908 Olympic Games.

From running I have knee problems. Believe it or not but from squatting I have no issues at all.

He who wants to run, let him run.

Hilarious and informative

Time stamp plz always

Walking is key

actually the first marathon was 24 miles. a marathon became 26.2 miles in England when the queen of England wanted the race to start and finish in front of her

I always had a love hate relationship with running. Even ran an impromptu Marathon just to say I ran a marathon. HOWEVER,now since I'm wrestling, I have no need to run because I can do other things that gets my cardio up... Like Wrestling

Recently I stupidly decided to get back into running. I hadn’t run constantly in 5 years when I was wrestling in high school. But at that time I weighed 168 pounds. Well after getting serious with lifting I now go 250. But was convinced the only way to get my cardio up was to run. Well that was 6 weeks ago. And I haven’t run in 6 weeks. I haven’t squatted or done any deadlift either. Stress fractures in my fibula in my left leg don’t allow it. I won’t be able to squat again or deadlift again until November. The moral of the story is running fucking sucks

Okay, now he’s claiming there are no psychological benefits to running?? My mental health improved VASTLY when I started running 5 days a week. Huge mood boost. More so than lifting has ever given me, as much as I love lifting.

Great video, guys! I'm constantly trying to explain this to others. I wish you'd gone into the supposed adaptations that come along with running and "cardio". I'm far from being a biochemist, so bear with my likely out-in-the-woods hypothesis: if I'm not mistaken, animal cells can produce energy in the form of adenosine triphosphate (ATP) by both aerobic and anaerobic processes. That is means contingent and not contingent upon the presence of oxygen, respectively. The aerobic method runs at a limited rate, due to some inhibitive enzymes or something like that. The anaerobic method can run to the extent that the cells' demands for grub have been met. This is allowed by a cycle that has the byproduct of ATP consumption-pyruvate or lactic acid, I forget-become an energy source. The more we tap into this anaerobic process, the more efficient and effective it will become. The limits of it's oxygen-dependent counterpart can't be surmounted. The cells must encounter a sufficiently strenuous workload in order to be signaled to access the anaerobic cycle. Running will never or rarely provides sufficient levels of stimulation. Lifting, particularly with maximal effort, does. Runners believe that they're doing "cardio" to improve the efficiency of their lungs. Whenever I ask them what exactly it is about their lungs that is improving, they've no answer. It's always the case that they haven't an answer to this question. The irony is that a legit way of improving the function of one's lungs would be to ramp the speed with which the lungs' cell use, and recycle energy to perform their FUNCTIONS. Squatting sufficient levels of resistance, not running on the treadmill for eons, will make your lungs work better. Do you think there's any merit to this theory?

Please Rip, help Joe's channel!!! I would love to see it.

As a registered nurse the only time you should run is when chased.

Wait, these aren't Secret Service T-shirts?

I have 2 reasons to prove why running is bad - both of my knees.

it was thursday

You have to run if you want to be good at anything that involves serious running, which includes many sports

I stopped running as soon as I no longer had to pass a military PT test. Running on pavement is absolutely stupid. Yes we evolved to run farther than monkeys - on grass and dirt, not asphalt pounding your body. If I want to burn more calories or work on my stamina, I'll do the elliptical machine (after lifting).

Where can I get this t shirt?

How can I become a starting strength coach!!?

The cardio adaptation is probably on the few weeks range in length, which makes sense since you're not building 10lbs of muscle but a minor amount of tissue

Okay I’d been running my entire adolescence, early to mid 20s. I enjoyed the solitude and meditative aspect, but it did absolutely nothing to my physique. Being raised in a family of doctors I’ve always been a health conscious person so it’s not like my nutrition was the problem. I had to quit running during pregnancy and breastfeed period. It was just too annoying to handle the bounces if you know what I mean. That’s when I started lifting. Life changing, literally. I’m in my mid30s now and I can confidently say my physique has never been better. 3 times of weight training every week is all I do. Zero running involved.

Hey Rip, hope you're doing well. I wanted to ask you a question about grip strength. I'm 27 / 5'9"/ 210 and am running the NLP. During my last session, I squatted 270 and deadlifted 315. I'm also one of those guys that does bent-over rows instead of power cleans. My last work sets for rows were at 195 and am also chinning at 145. I fully expect you to give me grief for not power cleaning at 27yo and I probably deserve it haha. My main concern is on the deadlift. My last warm-up set is 275x2 right now and I can barely hold conventional grip for that second rep. Locking out hips and shoulders feels like it will make my grip give out and I can't hold it for more than a second. I've heard you say before that if you can't do your last warm-up set with conventional grip, your grip is not strong enough. I'm wondering if there's any extra grip work I could be doing to improve my performance with conventional grip? I'd love to be able to do my work set with conventional, but I'd settle for feeling more confident about my last warm-up set. Might be appropriate to let you know that I do play music for a living and suffered from RSI in my left wrist as a result of bad playing habits earlier this year. It is much improved now, especially since starting to train, but maybe it has contributed to my issue? Thanks in advance for any answer.

Since SS talks of primal movements such as the squat, deadlift etc - why isn't running considered as one? Walk is. And running is basically walking very fast. And is really cleans and power-cleans considered a primal movement? isnt it just a fast deadlift, followed by a upright row?

Running generates significant fatigue, and lifting weights generates significant fatigue. Pairing the two together is a recipe for impaired progress given the constrained energy model. If you need to do conditioning look at walking, stationary biking, or the prowler. In general the longer the duration, the higher the impact, the higher the intensity the greater the chance of interference. There's a dose dependent response. I walk 6.5k steps per day and that's more than enough "exercise" to keep my work capacity and health up.

2:15 someone clip this

3:28 clip this too

Go on Rogan

Running just makes recovery harder and burns me out. I never run I just lift heavy and walk

Joe Rogan would destroy you with his deadly Taekwondo.

Lifting will only make you a better runner in specific contexts. For example, if you are coming from a sedentary lifestyle, in which case any physical activity will make you a better runner. Or giving one more power over short distances, e.g. enable runner to power up hills more efficiently. Or as a means of injury prevention, e.g. help avoid muscle imbalances that will result from a running-only program. In virtually any other scenario, lifting will not make one a better runner, and in most cases, be a detriment to one's ability to complete a run as efficiently as possible. The bottom line is, unless you are a competitive athlete(in which case you should be practicing your sport and supplementing it with some lifting), you should be doing both strength training and endurance training, as they each provide their own unique benefits to human performance and health. And any program that doesn't contain both is inherently flawed.

If you're strong, who do you need to run from anyway? :/

Run using the 180 low heart rate method

ASK JOE TO BE ON YOUR PODCAST!!!!!!

Haven't been built to run for 90 pounds Have to fight now.

No need to run, but you do absoultely need to do conditioning. Long story short: -Sprint fast -Jump High -Lift Heavy -Be Conditioned -Be Powerful

35:34 Seems a lot of people take what you say out of context. I'll add I don't think “running” during NLP is necessarily bad, but we have to define “running“. If someone wants to do some 100m intervals once a week, I don't see that as a horrible choice. It could be useful for someone that occasionally finds themselves chasing after a bus. And honestly if someone wants to run, it's like you said. Let them run. And do NLP. Maybe NLP won't be “optimal”, but who cares? It never is anyway. As long as the running isn't excessive then fuck it. It's their time.

" but im a doctor " Appeal to authority is a logical fallacy. I work in IT and i know enough about computers to know that there is FAR too much for any one person to know it all. I wonder why doctors cant realize this is the case with the human body as well?

If you’re going to run, make sure you do it while wearing a mask.

I enjoy running, I find its a lot easier to put on my running shoes and go for a jog than it is to go into my basement and lift for some reason.

Lisbon on the thumbnail😈

35:13

All I hear is privilege, I just don’t see any 👌🏼 classic

The statement beginning at 34:59 is the most misunderstood statement in the entire program.

I would have said a relative of foghorn leghorn tbh

15:49

🙂

Injuries is the only thing too look forward if all you do is run.....

“RIUUUUP refuses to”

Mark Rippetoe 2020 - Make America Walk or Go by Car Again

The solution is simple, get strong, if you're genetically a light guy fit for running you will be a good runner, otherwise you will not be particularly good but you'll be much better than you think.

The first 15 minutes had me rolling and dying laughing

38:00 I laughed so hard a whole gallon of milk squirted out of my nose when suggested that there are no logical criticisms of your novice program.

Rip-'why you shouldn't be running'.... also rip 'i never said you shouldnt run'

7:40 bubblegum man aka pink bubblegum

35:00 If you’re not going to watch this video in its entirety and just talk shit down here in the scum section, at least click on that time stamp and listen to the next 2 minutes.

Comment for algo

Only running i do is play basketball once a week