training question for ya

[redMachchick]

Hey guys, I have a few questions for ya...it concerns weight training and running....together.

I train pretty heavy, I train one body part per week except for my biceps and triceps which I try to get in two because they are my problem points. The problem is that I am going to start training for a marathon soon, within the next couple of weeks and I am wondering to myself... Can I still train heavy AND run loads of miles a day? Or is that just impossible? Will I have to sacrifice one for the other? I think that I will not retain my muscle bulk once the miles start adding up, and that is what I don't want! Are there any heavy runners here who do both and if so can I get some advice ? I realize that I'm going to have to eat like a motherfucker:D :eek: But I reallly don't want to slow down my weight training. Anyway thanks.:)

[shortz]

Heavy weight training=anabolic
Marathon=catabolic

Well, I used to be a runner. I used to run a 5k EOD and sometiems I would run more than that depending if I was getting ready for a race. I had to give it up in order to gain weight and size. Running distances was just too catabolic to make any gains. Not to mention, after puting on all this weight, I could never run like I used to. I was 160lbs then, I am 230lbs now. LOL

My suggestion would be to make a choice. If you really want this race, your training and diet need to change. Lemme know what you decide. I think I can help you with a program that would be best and also, what is your experience as far as running?

[redMachchick]

I was afraid of that.....



I used to be a distance runner in track and field... I ran the 2 mile and one mile (sometimes back to back!) the 4x800 and the 400. I was awesome and ran with the guys on my team because the girls couldn't keep up with me. I could run and run and run....Now I just run about a mile or two a day for "cardio" sometimes on the treadmill or eliptical and of course the track. I really feel that I'm in good shape and it will not take too long to get back into running lots of miles. When I ran track I ate my ass off and I weighed in at about 98 pounds, and I was 5'7''!!!:( Now I weigh in around 138 and I would like to keep it, thank you. :) I AM afraid of loosing all the weight that has taken me years to put on!! Though I know my metabolism has slowed down a bit, I know that it will not matter once I start running and training for that again. But at the same time I HAVE to do this, I HAVE to run a marathon. It is something I have dreamed of for years and still haven't got around to doing. If I don't I'll regret it. I just wish I could keep my weight AND mass. :( Any help would be appreciated.

[shortz]

The best thing for you to do as far as training for a marathon is to use short rest periods, maybe cumulative fatigue. Yes, this means that the weights you use will need to drop. This is a whole other beast from sprinting too, so no heavy weights. I can almost garauntee that you will lose weight, but hopefully most of it will be BF.

Lemme see what I can come up with. I still talk to some of my old running buddies, so I'll see what they also suggest.

[JUICE]

my sister used to run alot. She was in track and field and Cross Country in school. The thing with her was that she would go and jog/run 3 miles at the track daily. At the same time she was weight training too for muscle. She'd eat, not like now and always wondered why she was not gaining, especially in the legs where she wanted to gain the most. This was until in August that she and I joined the gym. There she started doing just 20 minutes of carido(treadmill). She started limiting herself on the cardio. After that she started noticing an increase in muscle size. Her legs grew after that. I guess it was one thing or another for her.
Thats why in a way im afraid to go for jogs or even do too much cardio, afraid of losing my muscle.

[shortz]

Tell ya what hon. When I was running, I used this website as a Bible. www.coolrunning.com. Here is a link to their training articles.

http://www.coolrunning.com/engine/2/2_1/index.shtml

I learned so much reading off this site it was unreal. I got better times, was training better without getting as tired and my body wasn't taking as much abuse because of the tips in running in cold weather or tough terrain.

[BBAddict]

I just did exactly what you want to do two years ago. I trained for and ran a marathon while doing EXTENSIVE bodybuilding. I was actually overtraining if I was just doing bodybuilding and then I also was doing the running and such. There is a training program I found that was designed for people that wanted to train for a marathon while lifting. I succeeded in running the marathon in just over 3hrs and didn't lose any weight the entire time. Let me know if you want me to try to find that training program and if there are any specific questions you have. I'd love to help if I can. Running a marathon is something you'll always be proud to say that you did!

[redMachchick]

Thanks BBAddict! If you can find it I would very much appreciate it. I stopped the weights for most of the week because last week I did both and my body was soooo tired and that wasn't a good sign. I have to change my diet which mostly was high protein/low carbs into high protein/mod-high carbs because my body is needing it right now. I can only imagine what , and how much I'll be eating once I really start logging in higher miles. :eek: Anyway thanks!!:D

[Taylor]

i typically sprint instead of doing long distance running (im a baseball/basketball/football player)

two nights a week normally i really just kick my ass sprinting...i try sprinting a full lap around a track all out a couple of times, and then i do 3 sprints at 40, 60, and 100 yards

then theres a huge steep hill that i sprint up 5 times, after that to finish

typically on saturday nights when i get home i go for a very very long run and that's the only long distance i do (to help keep stamina up)

i have not lost any muscle in doing this routine BUT, i just learned how to eat recently...meaning i just started eating the proper amount of protein and carbs, and the RIGHT foods. So my not losing muscle may be in relation to that.

I did talk with a personal trainer at UNCC a year or so ago, and he recommended not doing long distances if your trying to build muscle, and he recommended that I sprint, because it keeps developing and improving the lean muscle mass you want



*btw* i've never seen a long distance runner anything but skinny as hell

[BBAddict]

I checked out the sights I used to read on running and can't find it anymore. All I remember is that it was some modification of a 6-day running schedule where you basically do the longest 4 runs. The theory was that you are getting cardio during your workouts so some of the 3 or 4 mile runs are no big deal. Obviously you have to do the long weekend run and at least two of the long runs during the week--and you also definitely need the rest day. My schedule was lifting 6 days/wk and running 3-4days/wk and I finished really easily. It was actually too easy-I should've run harder!

Anyway as far as diet, if you don't want to lose weight you're going to need more carbs. You're metabolism will be faster than ever. I was eating about 50g of carbs and 25-30g of protein every two hours (9-10meals/day) and I was just maintaining body weight.

Just train smart-eat smart, eat a lot and most importantly, listen to your body. The hardest part of a marathon training is making it to the starting line. What marathon are you running and what is your base (how many mi/wk are you running now)?

[redMachchick]

Thanks I appreciate your help BBAddict.

Right now I am up to 3 and I will increase it 1 or 2 miles every week. I am going to try to keep up the weight training too but not go as heavy on my legs and calves. I realized that my diet has to change, no biggie...I love carbs!!:D

I'm not running it entirely for myself, though this is something I have dreamed of doing since high school! I am actually training and running this marathon for charity, the American Stroke Association. I am trying to raise thousands for stroke research and education programs. Hopefully through my efforts I can help raise the quality of life for stroke victims and their families. I am running this race in honor of my granfather Bud, who had a stroke, not long ago! :D I'm pretty excited about it! I'm actually going to make a post tommorrow about it with a link to my donation page, and hopefully you guys can help me out!


The marathon will be in San Diego, I think its June 6th.