HIIT, one mile run, or long distance running every day?

Question

I have been working out (weights) and drinking protein shakes. I am gaining weight and muscle with the use of the shakes, however, I am not as toned as I wish I could be. I've tried HIIT and I got sick of it. I tried running one mile every day at a decent speed. Now I was wondering if I should try running about 30 mins at a regular speed. Which do you prefer and why? Or which cardio workout would be best for my situation?

Answer 1

Don't gauge yourself by distance run unless you're into doing marathons - gauge yourself by how long you can run before you have to stop, and how you progress in terms of stamina over time.

Additionally, it's more effective to run in broken rhythm - that is sprint at top speed then slow to a jog or even walk, then do another sprint and break again, repeat, than it is to run at continual pace. It stresses the muscles and body more, but in a safer way that allows you to tailor the program to your specific skill level. Also, it shows just how quickly and how much you progress. If you run faithfully, you'll start noticing that you can do sprints for longer (maybe you started out at a 30 second full speed sprint and now you can go for a minute before slowing), your breath will be steadier (eg. not as stressed when you're running), and you'll be able to jog instead of walk on the slow periods.

About weights - be sure to stretch regularly or you're going to lose your range of motion. Truthfully, you should already be stretching before you lift to prevent injury.

Shakes are good if you don't have time to eat, but using them regularly is not good for you. There's no subsitute for the real thing - it's like saying using a treadmill on slight incline is the same as running up a hill outside - the differences there are drastic to anyone who's done it. You need to balance your diet if you're trying to put on bulk - that means the right amount of carbs, proteins, fats, calories, and sugars, leafy greens, and vegetables. Otherwise, you'll plateu and won't progress any further.

Answer 2

Mixing running (catabolic exercise) and weightlifting (anabolic exercise) is kind of contradictory. One makes you lose fat, the other makes you gain it. Your body can be in either of these two states, but not both at the same time.

This doesn't mean you should avoid running if you lift weights, but it does mean you should limit it to maybe 30-40 minutes in a WEEK, and certainly not daily.

Answer 3

Always try to push yourself a little harder.  If you run a mile every day, try running 1.1 miles tomorrow.  A few days later, start running 1.2 miles.  Never push too hard or too fast.  Improve gradually and keep track of what you're doing.  

Also, Protein shakes are great, but don't live off of them.  If you eat meat that's a great way to get protein too.  I'm a vegetarian, so I drink protein shakes too.  Try slimfast.  It sounds funny, but their protein shakes are excellent tasting, and still do their purpose.