The controversy of the long distant runner

Is there a place for steady state cardio in your training program?

The quick and dirty answer, yes there is. YES

I know what you're thinking. that doesn't sound like me. I'm sure there is plenty on record of me denouncing long-endurance based cardio; and I stand by that. running across the Gobi has nothing to do with health and fitness.
however;
at certain stages of your training there should be some steady state cardio in your program. not all the time.

I used to cringe when some of my fighters would come in and barely be able to get through a training session because their hips were so sore they could barely manage to walk. why? because their coach had them running 15k daily. if you don't have respiratory endurance 5 weeks out then you're not going to get it. quit the long slow slog and focus on what you need. killing athletes with running is stupid! there, i said it again.

back to the however.
Steady state cardio improves your respiratory system and oxygen uptake. the better you can utilize oxygen the better you can pick up heavy stuff.

& that's it in a nutshell. steady state cardio trains your body's ability to use oxygen.

human beings are designed to be able to do prolonged running. we get the best of all worlds; strong, fast and enduring.

but we were never designed to be as big as we sometimes are. that's one of the multitude of reasons why so many (especially strength) athletes are carrying around so many injuries. steady state cardio improves our respiratory system. (gives you guts )

steady state cardio improves our core strength ( yes, running is good for the lower back and abs)

steady state cardio improves our metabolic functioning. burns fat)

now by steady state cardio i don't mean you should be running marathons or mini marathons daily or even weekly.

lets be realistic, if you start out on a run you are going to spend the first 5 or so minutes just warming up. so the first 5 minutes isn't really accomplishing a training effect. its only after that time that you start to get the benefit of the endurance cardio session.

types of cardio endurance training
running for time
running for distance
hill sprints
car pushing
stairs
tire flips

When you begin running I expect you'll be a bit slow & awkward. we call this the marine corps shuffle. as soon as you can you need to work your way into a proper jogging/running pace. like lifting, there is a right way and a wrong way to run. you should soon be paying attention to how you hold yourself and the way you move.

when running for time just slowly increase your time per week. its okay to work up to an hour but there's really no need to go beyond 30 min per session. (and yes that includes the warm up)

once you've worked up to 30 min or whatever time you've decided is your goal then you start trying to increase the mileage (distance you've run) within that time frame.

running for distance is like running for time slowly add 1/4 mile blocks ( you'd never have to go beyond the 5 mile mark & I'd say stick with 2 miles) once you've achieved your goal then start chopping away at the time it takes to get there.
when I talk about running i mean a proper jog. not slogging through a marine corps shuffle. fine to start out that way, but practice your pacing and technique. jogging should be comfortable. after the initial beginning if its hurting, something is wrong. check what your doing. some people just can't run. that's why hills, stairs and cars are good.

hill sprints start with one and work at it until your hitting 30 min sessions. run up walk down.

car pushing. why would you ever go over 20 min.

stairs, almost the same as hill sprints. 20-30 min. is all you'd ever want of these.

tire flips. grueling. flip that tire for the allotted time. ( i like to combine this with running) rest as you need to. continue as you can.

the sprints, car pushing and stairs are ideal for bigger people who can't run.

Even though its cardio endurance there really is no need to go past 30 min or 2 miles.
When I start with these programs i pay attention to the work load.


Its okay to run every day, but after you start hitting 20 min then you need to break it down to about 3 days per week.

After you hit 45 min. then you may have two 45min sessions and one shorter session in the week and so on.
Remember we're not trying to become marathoners.

car pushing and stairs you would be good to keep it down to twice a week.

hill sprints (if you're doing it right) once a week would be enough.

One thing I don't believe in, is wasting time on treadmills. Why on earth would you slog out on one of those things when you've got the whole world to play in? A treadmill locks you into an unnatural rhythm, in a boring environment, sucking in stale air. Get out and live a little. Run in the park, kayak at the lake, climb trees in the woods. these activities are good for the spirit and mind as well as the body. get outside. even if it raining, its better to go for a run out doors.

keep in mind, you are doing other forms of activity as well. i.e. lifting something 3 times a week.
you may also be doing some sprinting or spending time in the dojo.

steady state cardio (for the purposes of this article) isn't a now until forever deal. like all good programs work it in for a few training blocks then rest. set your goals and go about achieving them. once achieved, access & reset.
A block or two of steady state cardio can help your recovery from heavy lifting also.

remember my number 2 rule. pick up heavy stuff. to help those muscles become more efficient at picking up heavy stuff, improve your cardiovascular capacity.( the heart is a muscle too).

Program some steady state cardio into your training cycles.