Running can be an important part of any fitness, workout, or health regimen. The effects of running are numerous. Lung capacity is increased, making you more capable on all other weightlifting and cardio exercises. Blood flow increases, bringing more oxygen to different parts of your body. This improves heart health and many other functions. Finally, running is a great way to help build up the legs. If you’re a bodybuilder looking to get leaner and stronger all over while improving your legs, running might be right for you!

You can have too much of a good thing. The continual use of running – every day – can quickly lead to shin splints and overtraining of the leg muscles, as well as an overall exhaustion of the central nervous system. Over time, too much training using running will impact your bodybuilding goals negatively. This is why it is important to use a balanced attack to adding running to your training. Here are a few techniques for doing so.

Every other day

This is a safe and healthy way to begin integrating running into your routine. Train one day, and run the next. You will only be using the weights 3 to 4 times per week with this method, but you’ll be surprised at just how fast you recover and flourish with this system.

Only on leg day

This is a safe, low-impact strategy for using running in our routine which gives your legs a full six days to recover from the very tough day they will be having on leg day. You run once per week, using 4 to 6 full-out sprints, followed by light jogging, after completing your leg weight training. Chances are good that you won’t be able to walk for the next week, much less run again!

Three straight days, apart from leg day

This technique allows you to train legs, take one to two days off for rest, then run for three straight days. After that, take 1 to 2 days to rest, and then hit legs again. You can always use cardio alternatives such as the elliptical machine or stationary bike for your cardiovascular training needs when you’re not allowed to run.

Whenever you’re not sore

This technique may not fit into the regimented mentality in which so many bodybuilders live, but it will ensure you are doing ‘just enough’ running without tearing down your body. Run as hard and as fast as you can, then don’t run again until the soreness subsides. Over time, the number of days between running training sessions will shorten.

If you have suffered knee injuries in the past, you will need to be careful with your running. You may benefit more from the less-intense stepper or elliptical machine, which will give you less of a workout but keep your knee joints and cartilage intact. Running on concrete can be very tough on the knees. You may be better suited to find a football field or park with a flat, well-maintained short grass surface upon which to complete your running.

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