An intentionally thought provoking title and actually a title that has a lot of substance. Generally most people get running for fitness gains completely wrong.
The only exception to this statement is for people that run because they compete in running races. Otherwise you’re probably actually derailing your real fitness goals by engaging in too much running. This also applies to excessive bouts of cardio in gyms on ellipticals, bikes, treadmills, rowers, ski ergs and stairmasters (yes, they still make them!)
Skinny-fat, anyone? And no this isn’t a new Starbucks type of coffee. It’s what a lot of people that engage in excessive cardio are described as and a very uncomplimentary description it is.
Even well regarded resources such as Healthline have weighed into the debate on “skinny fat” and its article here talks about the condition.
But here’s the problem and Healthline’s article manages to reveal it very accurately. Moving from a state of skinny-fat to lean and strong can be achieved “with exercise” but like most advice around this subject it doesn’t go into to any detail what exercise(s) should be done.
This is very common in my understanding of where we are at right now in the fitness industry. A large group of people working but lacking a lot of the basic education around the keys to client success. And a larger group regular people wanting to “get fit” with even less understanding of what it takes.
It’s obvious that there are many new people in the fitness industry being one of the key industries of growth in the new millennium. Prior to the year 2000 I read an article suggesting fitness would be a boom industry after the clock ticked into the 2000’s, as long as the Y2k bug didn’t destroy the planet first!
Running seems to be a natural thing for us to do as humans and it is, gait is one is the 7 basic movement patterns so walking, jogging, running and sprinting are natural movements.
The issue is that coupled with the movement pattern we also have an energy demand and a hormonal response. So there are a number of factors at play when we run. Plus there’s also the issue of the human musculoskeletal system that is surprisingly fragile when we undertake movement patterns frequently over time. Sitting is a big issue because sitting is not a natural position for us. Commercial drivers of taxi’s, trucks etc have added issues. These positions produce chronic joint issues over time.
So does running. Even though we’re moving, we’re moving in a set pattern and if that pattern is being influenced by joints and/or muscles that aren’t working efficiently then we are on a collision course with a chronic/overuse injury.
We’re also having a deleterious effect on our hormonal balance, I’ve shared these 2 pics several times in posts previously, both world champions, one is skinny and is always fighting with a compromised immune system and the other is strong, lean and healthy. And all of these symptoms and results are directly related to the way in which they each train. Yes they both run but there the similarities end.
Bolt does fast intervals over short distances, lifts heavy weights and weight gain to him just means more power which means another world record or medal.
Kipchoge runs miles and miles at a continuous, steady state, likely doesn’t lift weights because he probably doesn’t have the time and weight gain is bad because it slows him down and means he’ll miss a medal.
Why do these 2 scenarios occur? One training style creates a growth hormone dominant profile and the other, a cortisol dominant one. It really is that simple.
Which picture do you want?
My advice is cut down your running and general cardio and do high intensity intervals for fitness and body composition gains, the science and real-world results prove this is the right approach!
