Posts Tagged ‘basketball’

Running is not a very complicated sport.

I generally focus on running between 2 and 5 miles at a fast pace.  Anything further and I lose too much muscle and start becoming fat, anything less, and it’s not enough volume.

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Don’t get me wrong; sprinting is probably the best exercise for burning off body fat.  But I prefer to sprint after I am done with my 2-4 mile training run, not as a 1 for 1 substitute.

This week, I am finally getting fast.

I have been consistently running 3-4 miles outside in my training and today I ran 3 miles on the treadmile in 20:30.

That 20:30 was also pretty easy.  I probably could have run close to 20 minutes.

I’ve found that it takes around 60 days to get into decent running shape.  Of course that is considering you are already in decent shape and not ‘brand new” to a work out routine.

My entire running workouts consist of 2-4 miles, 4 or 5x a week, with some occasional sprints at the end.

I will typically add more sprinting and hill repeats in the beginning of summer, after I am already in decent running shape.

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My first big race of the season is on May 17th.  Right now I am about a month away and feeling pretty good.

When it comes to lifting weights, it’s a little bit different.

If usually takes me about 90 days to get into decent shape with weight lifting, but it feels like it lasts longer after I stop. (I rarely stop)

If I skip running for a month, I will almost completely lose any type of “running endurance”  With weight training, I will stay strong for several months after.

That is also why you can never stop training.

Nobody cares if you completed 25 marathons and won 6 bodybuilding competitions.

If you don’t work out for 6 months in a row, you can have a heart attack and die.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

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If you follow my blog ,you know that I have been a runner for YEARS.

I love running and I have probably competed in over 200 races. But recently, the running has been really burning me out, both physically and mentally.

Most importantly, I’m not 100% convinced that it is really healthy for you.  I rarely get sick, but when I am running hard, I seem to start coming down with nagging colds.

I am also not sure If I need it to get cut, especially the long distance running, which might do the opposite.

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Recently I have been trying to add more sprinting and interval training, along with actually playing sports.

This year I have been playing a lot of basketball and I find it to be a great substitute for running.  It might actually even work a lot better.

There are a couple of noticeable differences:

  • It works the muscles more. When I play basketball I  use a ton of sprinting, jumping, fighting for rebounds, etc.
  • I can work out longer.  I can play basketball for an hour easy, but when I am running, I go for 20 minutes and then I am spent.
  • Since I am outside longer I also get a lot more tan.

 

And finally, it’s not BORING.

 

Last week, I played my first full court basketball game in almost 20 years and I couldn’t believe how hard of a workout it is.

In my teenage years I would play for 5-6 hours a day.  My body misses those long days of exercise.

My plan now is to stick with a mix of running and basketball and I  also might start playing tennis with my wife.

My advice, don’t forget about sports! Running can get boring.  Try to mix in some tennis, soccer, basketball or any other sport that forces you to run.

-John

 

I love running.  I have been running on and off for over 20 years and I love the sport.

But it wears me out.

For some reason, no matter how hard I try, I cannot run for an entire year straight.  I can run hard for 4-6 months tops and then my body and central nervous system needs a break.

Many runners never take off,  I don’t know how they do it.

Weight training is different.  I have been weight lifting for 20 years straight and I never take off.  I won’t always set records and sometimes I have nagging injuries, but I never feel burnt out from weight lifting.

This summer I am slowly getting back into running, but to be honest, I’m not really feeling it.  As an alternative, I have been trying to get back into basic sports.

Basketball and tennis.

What’s wrong with using sports instead of running? Cardio is cardio.

I played an hour of 3 on 3 basketball last week in 90 degree heat and it felt harder than a 8-mile run.

But more importantly, it’s fun.  Running can get really boring after a while.

So, what it is my advice? Don’t forget about sports.  There is nothing wrong with playing tennis 3x a week or going swimming.  You might even burn off more fat than any type of running.

-John

P.S. I have my 2nd book coming out on amazon in two weeks!

This was a good weekend for working out.  I FINALLY was able to sneak onto a track in Staten Island and run some sprints.

For some reason Staten Island locks down all of the public High School tracks so that nobody can use them.  (I’m from Brooklyn)

And I was able to run (6) 200 meter runs in the blazing heat.

After only several intervals, I remembered why I love sprinting for burning off the fat.

After the run my body was in complete pain!

I also like running tempo runs, but after you get into good shape, I can run 3 miles in 21 minutes without breaking a sweat.

With sprinting, it never really gets easy. And if it does get easy, you aren’t running hard enough,

After I got home from the track I felt like playing basketball, so I went down to the courts near my house.  I planned on taking it easy and shooting around for an hour until some kids asked me to join a 3 on 3 game.

I haven’t played in a game in over 5 years and again I was hurting.

Playing basketball outside in the July heat is no joke.

Saturday’s complete workout: 6 X 200 meter sprints on the track followed by 3 on 3 basketball.

My plan for this upcoming week is to stay on my diet.  I want to hit 155 lbs’ this week and cut another 5 before the end of the summer.  My abs are starting to pop and I think another couple lbs and I should start looking pretty ripped.

-John