Deadlifts and running are both effective exercises, but for different reasons. Deadlifting increases your lower-body strength, power and muscle size, while running builds endurance and cardiovascular fitness. Performing your weight training before cardio is the right order, according to strength coach John Leyva. Weight training before cardio is safer and promotes favorable hormone changes, which aid muscle-building, notes Leyva. Running after deadlifts is tough though, so you need to take several factors into consideration.
Warm up for 5 minutes by gently jogging on the treadmill or outside, depending on where you plan to do your run. Combine this with dynamic stretching movements, advises Michele Olson, professor of exercise science at Auburn University Montgomery. These movements could include arm swings, high-knee steps and butt kicks.
Rest for 5 minutes after completing your final set of deadlifts. Keep moving, but just pace the gym or go for a quick walk. You'll need a brief break between weights and cardio, but don't rest completely, otherwise your muscles will cool down and be more prone to sprains and strains.
Alternate short sprints with longer periods of steady running. You'll already be fatigued from deadlifting, so keeping running time to a minimum, while still getting the cardiovascular benefits, is critical.
Sprint for 30 seconds, then ease the pace off and jog for 2 minutes and repeat six to 10 times. Your 2-minute steady period should be intense enough that you're slightly out of breath, but not so tough that you can't hold a conversation. High-intensity interval training like this increases your work capacity and helps you burn calories just as effectively as long, slow runs, notes coach Marc Perry on the "Men's Fitness" website.
Spend 5 minutes cooling down after your last interval. Take your speed down to a jogging pace for 2 minutes, then to a quick walking pace for 3 minutes.
Tips & Warnings
- Stretch your glutes, hamstrings, quads, calves and lower back after your run.
- To give you energy for your run, you may wish to consume a small snack or drink a protein and carbohydrate shake between finishing your deadlifts and starting your run. .
- Get clearance from your doctor before starting a training regime and ease yourself back into deadlifting and running if you're coming back from a layoff.
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