Running

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I know there is a running thread...but I need advice from the strength training end of experts.

I am going to start training again for endurance runs. there are a few half marathons this fall and a full in december (I doubt I'll do that but its possible). I have spent the past 10 weeks doing a butt-load of strenth training with moderate cardio and HIIT and trying to increase my cals so my metabolism will wake up. I'm currently at 1400 and I'm sure once I start running I will increase much more.

TO MY QUESTION: I do not want to lose all I've worked hard for. I recognize running as a very fast fat burning sport and thats good...but I don't want to rid my body of muscle as I increase my runs. When i did this before I ran 5 days a week. I did mosty 45-60 min of various styles of intervals (4-5 miles) and once a week I'd do a mid-run (6-7 miles) and once a week also a long run (10+ miles).

My plan is to keep my strength training routine but vary it with some circuit training. I will start my runs at 3 times a week, 2 being intervals (3-4 miles), 1 being a longer run (5-6 miles right now to start). Other days will be moderate cardio on the eliptical.

Does anyone have other suggestions how to pull this off successfully?

Thanks
 
Well, with all that running, you may end up losing some muscle. I think your diet would have to change some. Your protein intake should go up. I think your fat intake should also (slightly). Lower carbs some. Maybe I am looking at it the wrong way, but that is what would be my first step. I'm sure others can help you as well.
 
You most likely will lose some muscle. That's just the effect of endurance training. Endurance training requires a completely different mindset and program (fitness and nutrition).

I'd say you're going to have to increase calories by a lot. I'd also say you're going to have to increase carbs first and foremost. The main source of energy while training for an endurance event is glucose. That is why the gel packs and such exist.

I am not the best person to give advice in this area as it is a totally different field of expertise. I can just say that you should consider getting 1-2 sessions with a qualified endurace coach.

They will give you TONS of info that works. Your strength training will most likely change to endurance lifting. You don't want lots of muscles (more weight to carry on longer runs).

I don't know how serious you are going to get into it... so I'm not sure what else to mention. Best advice, talk with an expert in endurance :) Good luck!
 
thanks,
Well most of my life has revolved around endurance events from long distance open water swims to triathlons to most recently the half marathon distance. The difference this time around is that I'm eating better, more normal and I bet that will create a HUGE improvement in my training if I'm smart.
Before I ate 600-800 cals while distance training and most of it was low carb. Don't ask me how the heck i did this without losing weight or feeling sick all the time! but I do know it would take me extra time to rebound from a hard workout and I found myself VERY fatigued by the weeks end.
Now I eat 1400 cals give or take and I'm hardly ever tired or wiped from a work out.
I think I will talk to someone who knows what to do. I know some of my muscle will disappear because thats natural for runners. but I think I can maintain quite a bit of it. I'm not much heavier at all than I've ever been when i ran before. Just less fat this time.
Thanks for your info and advice.
 
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