Running - good or bad for you?

Hi Mates!

I often wonder if i should make an additional effort and run few kilometers a day just for keeping good form. I would like to start training a 10k/40 min 4-5 times a week. Won't it interact with progress in GB program?

Cheers!

At 4 to 5 times a week, yes. You will most likely see negative impact on GB due to volume.

Daniel Burnham said:

At 4 to 5 times a week, yes. You will most likely see negative impact on GB due to volume.

Thanks! How low should i go with volume? 3 km a day max?

https://www.gymnasticbodies.com/forum/topic/5063-cardio/

Coach Sommer said:

Short distance running will have not have a negative long-term impact on your strength gains. Although in the short-term it may, if you are beginning your cardio training from a fitness deficit or attempting too much initial intensity.

Without question the Chinese currently have the strongest athletes in the world on Still Rings and yet year round their Sr National Team performs several 3-5 mile runs per week with some 400m sprint work also thrown into the mix. Their Jr athletes run less overall distance at a time, but have a 30 minute running workout that they perform on a daily basis. They are ridiculously strong as well.

Coach Sommer said:

My personal preference is to see the weekly running total stay at the lower end of the scale near the 6 mile range. At this volume you could break it up into either three 2 mile days or two 3 mile days. Thus even if you are not a particularly proficient runner, if you choose the 2 miles a day option; you are still finished with this portion of your workout in 15-18 minutes. Which is actually perfect to sufficiently elevate your core temperature enough to proceed directly into your joint prehab work prior to the main body of your workout.

Coach Sommer said:

Several additional points of clarification:

1) If you are running utilizing a fore foot strike, running is therapeutic for the joints.

2) For all of those who are heel strike advocates, we can end that discussion before it even begins. Take off your shoes. Go outside. Sprint down the sidewalk being sure to strike heel first on every stride. Now limp back inside and let's move on.

3) Attention to detail please! I said that running may be detrimental to your strength training in the SHORT-TERM IF you are beginning from a fitness deficit or utilizing to much intensity. This will cease to be an issue as your conditioning improves.

Coach Sommer said:

Yes, in terms of Gymnastic Strength Training™, running is definitely a supplemental exercise and should not be the primary focus of the conditioning program.

Not surprisingly, I've found Coach's assessment to be exactly accurate. I began running recently with a mild cardiovascular deficit and a large musculoskeletal endurance running endurance deficit.

Even with overdoing it and and going through the initial acclimation period, the core temp warming effect made my GST better. Currently I'm doing some interval training on non-GST days and warming up with a few kilometers jog on GST days. Take your time easing in and I think you'll growth really enjoy it!