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I hate running. I've never been good at it (I'm 6-3, 230 pounds). But every time I go hiking/climbing I learn the importance of being in in great cardio shape.

Is running required? Do you run? How often? How far? How fast?

I run 3 miles @ 10min/mile, 2 times a week.

I never run. For me the best thing is to do/practice whatever it is you are practicing for. Running definitely is not required.

Since I never run in the mountains I never run to get in shape for them. Try a stairmaster. Or ride a bike (I don't do that in the mountains either but find it more enjoyable than running).

mrchad9 wrote:I never run. For me the best thing is to do/practice whatever it is you are practicing for. Running definitely is not required.

Since I never run in the mountains I never run to get in shape for them. Try a stairmaster. Or ride a bike (I don't do that in the mountains either but find it more enjoyable than running).

I think Mrchad is right on when he says "...do/practice whatever it is you are practicing for.". With that said I realize most of us aren't able to get out and hike most days. Augmenting this with routine cardio and strength training is ideal. Doesn't have to be running though.

Personally I don't do much weight-bearing exercise now other than working on my core, but I do run, a lot. For me it makes a significant difference. Since you asked, I do a long run every weekend, with 25m+ 2 or 3 out of 4 weeks (with 16m minimum), but I run trail ultras at altitude, so I'm not recommending this. I think for most of us to maintain a reasonable level of fitness 20-30 minutes of cardio 4 or 5 days per week is fine, with longer times if using a bike. Those days you are able to get out and hike on the weekend could be your long day, or try to do a longer workout (gradually increasing from week to week time and/or distance to avoid injury) with a lower level of intensity one day of the week in order to increase your endurance.

There are many ways to keep in shape. Perhaps good advice would be to find a routine that works for you that you enjoy and stick with it. If you don't have training partners, setting goals or events to look forward to are good ways to maintain focus.

Woodie

Yep. I do run. It's important. Cardio is where its at.
I run maybe 1-2x a week for 5-10 miles and once a week on the stationary bike for roughly 30 miles.

Woodie, Chad, and Kiefer have answered the question well. You don't have to run if you find stairs or hills to walk up at a brisk pace (or equivalent machines), but it helps. I mix in cycling steep hills, too.

Lester, I'm wondering what your routine is besides 30 minute easy-moderate pace runs twice a week? If you run during the week and then consistently hike/climb hard on the weekends, you may be maintaining fitness, but it sounds like you are looking for a boost regardless. I'd suggest either more days exercising, boosting intensity, or both. Look up interval training. With high intensity included, you can become very fit while still keeping exercise sessions 30-60 minutes and only being active 3-6 days a week (4-5 might be ideal for you for awhile). Plus, running the way you are is boring and not conducive to improvement. You might like running more if you mix in intervals, hills, and run more often. I'm a big guy myself (I have been your size at times and recently). Running is more fun and less painful when I drop weight by running, cycling, and hiking more and/or with more intensity). However, I try to avoid running streets and never run on sidewalks (bad surface for big guys and very boring IMO). For me, speed, hills and intensity make running, cycling, and hiking more fun, but the initial workouts can feel brutal until I'm in shape. Running makes hiking seem very easy most of the time and helps me be fast and fit for long dayhikes when I want/need to be. I'd suggest ramping up gradually if you follow any of my advice.

LesterLong wrote:I hate running.

as do i. so i don't do it. but you cannot overstate the importance of cardio fitness.

i do stepmilling 2x - 3x a week, (less during the hiking season) and i also swim. both of those activities have helped my cardio fitness tremendously. i have also heard that swimming is great for climbing fitness, but that is strictly anecdotal.

^^^^My swimming background does help my cardio fitness as well as upper body and core strength. Personally, it is easier, cheaper, and more convenient for the time being to mix in weights, pull ups, push ups, abdominal, and back exercises once or twice a week with the running, hiking, and cycling than it is to go to a pool or beach. Some sports like soccer or basketball could work well for cardio, if played intensely (of course it would still be running).

Lester, I forgot to mention that if you do stick with running, there are 5K and 10K training plans for beginning, intermediate, and advanced runners that could be very helpful even if not intending to enter events. Some of the principles would apply to improving fitness via hiking, stairs, swimming, cycling, etc. Good luck!

SeanReedy wrote:Personally, it is easier, cheaper, and more convenient for the time being to mix in weights, pull ups, push ups, abdominal, and back exercises once or twice a week with the running, hiking, and cycling than it is to go to a pool or beach.

Obviously as part of an overall workout plan, weights should be included (I do weights twice a week). But he specifically asked about cardio, so hence the swimming suggestion. Luckily for me, my local gym has weights and a lap pool.

I love running. I am addicted to hard cardio workouts.

Running is funny in that it is in some ways the antithesis of mountaineering. Pretty much no gear required compared to the hundreds of dollars worth of toys I have strapped to my back for alpine climbing.

I run, but not a lot of distance. I have a pretty varied training program that mixes in a lot of elements as I'm a mountaineer and technical rock climber, so I need plenty of upper body work as well. Our rec center here is second to none. Over 75 cardio machines, full free weight room as well as weight machine room. 45 ft climbing tower that is modeled after devils tower is included with membership. Basically, I focus most of my cardio on the stairmaster, which I do 45min - 1hr, 5 days a week. I focus on the resistance of the movement rather than the speed, so it's half cardio half leg strengthening. I weight train 3 days per week starting at 5am. I do Chest, back, and abs on Mondays. Biceps, triceps, and shoulders on Wed. Quads, Hammies, calves on Fridays. On tues and Thursdays my 5am workouts start with 1/2hr climbing routes in the 5.10a-5.10c grade on the climbing tower, followed by 45min-1hr on the stairmaster. For my breathing, I do interval sprints. On the 1/8 mile indoor track, I'll sprint 3/4 and then walk briskly for the other 1/4. This keeps the repetitive pounding from wearing my ankles out. I also do a lot of three tiered step ups. I'll place three steps of different heights together and walk up them very fast, and then reverse it back down.....basically running up and down it. I'll also throw in the side-step up and down. This is great for boulder hopping/scree applications. I've worked up to doing it with 90lbs (two 45lb kettlebells), but it's taken me a couple of months to work with that kind of weight. Not every workout is the same for everyone, so experiment around and see what works for you. Like Chad said, I never catch my self running long distance in the mountains, so I save the wear and tear on my body and get my anaerobic exercise in a different manner.

I have run for the last 35 years or so, still do three times a week. About 5 miles of mountain trails, 2.5 steeply uphill. Pen and I keep notes on time, we try to stay even on those. Helps with breathing while climbing and hiking. For climbing, we just scramble and climb on Tahquitz Rock because it is next door.
For many years I went to gym 3 times a week, did 1 hour high impact aerobics, 30 minutes lifting weights and about 3 miles run by the beach. That was when I lived in West LA by the beach.
I think that since one must do something to stay in shape, whatever one likes to the point, that one can do it with some intensity and frequency, is the right thing to do. Just keep doing what feels good to you...

I used to run, and I probably will again someday... but I stopped 6 months ago, due to knee injury, and somehow still climb just as hard as I did

Blah on running

Negative on running ... but dig this crazy Floyd tune ...

[youtube]http://www.youtube.com/watch?v=ckuc1j63AIU[/youtube]

Oh yes I run, from the police, from muggers hehehe

Running is useful...but it's so boring!