Ahhh, good morning and thanks everyone for stopping by...
Um, From your initial thoughts Steve I am serisouly torn in making a decision between being lean and running. Most of the runners I've seen look pretty darn good and especially the legs which we all know is my area needed the most work... although I know you can't spot reduce.
I guess it depends on what you consider good. From my experience, most runners are skinny fat with not much definition. I have seen plenty who are lean but I believe it's more genetic proclivity to NOT carry a lot of fat to begin with coupled with the running that gets them there.
Think of it like this: We know physiologically big muscles aren't conducive to running long distances. Look at the difference between a sprinter and a long distance runner. Long distance runner's training induce much difference adaptations on the body. In part, your body want to make small, nimble and efficient (in terms of oxidative system) muscles.
What do you we know about being lean? We know it takes a strong combo of fat loss and muscle maintenance. That's maintenance of muscle size. Losing muscle along with the fat, which isn't hard to do if things like insufficient protein, tons of cardio, being a female, etc. are in place.
Does this mean it's impossible for you to look 'lean' being a long distance runner?
Certainly not.
I'm not sure what your genetics will allow. Some are more genetically inclined to preserve muscle even in the face of suboptimal factors such as below. If you fall in this camp, you could do pretty much anything and at the end of the day after losing fat, you'll be lean.
Here's another thought for you: If you came to me as a client, I'd make you choose your prioritization of goals. It would be my job to structure your training and nutrition to best meet your goals. You damn well better believe though that if your primary goal was leanness, I wouldn't be training you like I would a marathoner.
Is there a middle ground?
Sure, just like anything else it's a give and take.
It's always about compromises. Right now marathon running might be your priority, so you have to eat and train for that goal.
Body composition is going to have to take a back seat. Doesn't mean it has to go away completely. Just not take precedent. You could lower your calories to speed up fat losses, but you'd be compromising your ability to handle the training volume and definitely to preserve muscle.
This is why I always tell people that getting a "hot body" isn't the same as just going out and running yourself into the ground. You have to consider both diet *and* training needs, and adjust accordingly.
The kind of activity you do will depend on your goals, where you are at the moment, and your diet.
Heavy lifting's always going to be the core.
To be honest, I haven't worked directly with a lot of long distance runners primarily b/c I tend to stick with the overweight crowd and overweight people in general are not long distance runners, lol.
I have handled the strength program for a marathon runner; she was doing a pretty healthy volume of running obviously, both pure distance and long interval-type work.
I wouldn't dare try to program that, since I know about fuck and all about running. I suppose I know more than the average person, but not enough for me to take over programming for a runner over a running coach. She came to me b/c she wanted to enhance her physique while doing this training and I pretty much told her the same shit I'm telling you above. All I did, which in my mind was the primary point of order, was make sure the strength work she did had as little impact as possible on the running.
you have finished your evaluation I am interested in knowing what I can do to become leaner but I'm torn between the 2.... Like it consumed my day yesterday adn I had a hard time thinking about anything else besides which to choose and honestly it kinda bummed me out.
Sorry to hear that.
If it were possible to have the best of all worlds, all sprinters would be good at long distance runners, the guys with the best body composition would be the best powerlifters, etc, etc. It simply doesn't work like that.
And don't be stuck in this mind frame where things are on/off, either/or. That's not the case at all. You can obtain a damn good physique training for a marathon. Damn good in relative standards. All I'm saying is there's usually an optimal way of programming for a particular goal. Start throwing multiple goals into the mix and things start getting cloudy and it's nearly impossible to go about things optimally for both goals simultaneously.
For instance, right now I'm training for a lot of endurance and leanness so I can be primed for my upcoming mountain hiking trip. I always have the goal of adding/maintaining muscle, but the truth of the matter is right now I'm sacrificing some. Why? B/c of the priority of my goals at the moment.
So yeah thats my status. Sorry if its a little disjointed Im not fully alert yet...
Yea, ditto that. I'm not sure if what I typed above was coherent or not, lol.
Val and Mel thanks for checking in on me. Mel your comments on having amazing legs and tush have really made me lean toward running but at the same time I want to be lean....
Just like anything else with this, keep in mind you're not signing any contracts here. If you get started down a particular path and find that it's not 'right for you' you simply change your course of action, is all.
Also keep in mind just b/c Melissa did it and got X results does not mean Dee will do it and get X results. Genetics ultimately dictate how your body will handle particular stresses.
YEAH! Talk about perfect protein and satiety! Woman, I didn't want to eat NUTHIN after that.....*shudder*
