None of us like it very much, but sometimes it’s a necessary evil.

Running. We’d have to say is one of the more tedious exercises to do at the gym. Sure, it’s helpful if you’re trying to win a long distance race, but if your goal is building muscle then you may find it more than a little counter productive. Cardio after all does burn muscle when done frequently. That being said, you still need to incorporate some cardio exercises into your workout. Here’s why…

What Kind of Running

First and foremost, we’re gonna have to suggest you don’t do any long distance running. For one, it’ll end up burning away all that hard earned muscle you’ve spent countless hours building up in the gym. Also, the stress it will put on your joints, depending on your weight, can really be damaging in the long term. Running for short distances as well as light sprinting isn’t out of the question as long as you’re not at too high a weight and your motion is smooth.

Start Running on Rest Days

A good way to start implementing running into your workout routine is by saving the cardio for your off days. Maintaining a schedule is important to the bodybuilding process, so throwing sprints into leg or arm day may end up being too tall an order. By sprinting on an off day you don’t have to worry about the cardio eating away at your lifting routine.

Control Body Fat

Sure, diet has a great deal to do with controlling your body fat, but running will help to moderate and decrease your body fat percentage. Like we said before, it’s not like you’re going to be running a marathon so 30 minutes here and there can help to burn fat while at the same time keeping you from going catabolic.

Weights Then Running

If you are going to add some cardio to your workout routine then it’s best to get it in after your weight training is over and not before. You need all the energy you can muster in order to get some good weight lifting done. Besides, by running after lifting your chances of burning away body fat increases.

Short Strides and No Heel Strikes

Being sure to land with your feet directly under you instead of making long strides that you’d commonly see out of a sprinter. These short strides would help to spare your joints and prevent the kind of wear and tear associated with running. Being sure to land on the fore and mid section of the foot will also go a long way to absorbing and dispersing the shock of impact with the ground.

Cardio Alternatives

So what if you’re adamant about keeping running out of your routine? Try bike riding on either a standard bicycle or your run of the mill stationary bike at your gym. The bicycle can be more forgiving on your knees while at the same time giving you that much needed cardio.

So what are your thoughts on cardio? Let us know in the comments below and be sure to follow us on Facebook and Twitter.