I feel that lunges help my running a lot! Squats help me too, but not as much as lunges
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I feel that lunges help my running a lot! Squats help me too, but not as much as lunges
[QUOTE=BC02;1003842993]I feel that lunges help my running a lot! Squats help me too, but not as much as lunges[/QUOTE]
yea, i'd say lunges as well, and leg extensions.
but i've learned the hard way not to run the evening after a leg routine in the a/m. :o
[QUOTE=whatevergirl;1003850123]yea, i'd say lunges as well, and leg extensions.
but i've learned the hard way not to run the evening after a leg routine in the a/m. :o[/QUOTE]I hear people say that they cant run after working legs, but I have done it a lot. Doesnt really bother me as long as my runs are under 5 miles or so.
[QUOTE=BC02;1003899973]I hear people say that they cant run after working legs, but I have done it a lot. Doesnt really bother me as long as my runs are under 5 miles or so.[/QUOTE]
if i lift a little heavier in the leg workout, with lower reps, those are the days when my runs are sluggish.
lower weight, higher reps, i can manage a decent run that same evening.
overall, i tend to run on days separate and away from leg day. just works out better for me.
everyone's mileage varies, i guess. pun intended. ;)
[QUOTE=BC02;1003899973]I hear people say that they cant run after working legs, but I have done it a lot. Doesnt really bother me as long as my runs are under 5 miles or so.[/QUOTE]
[QUOTE=whatevergirl;1003903083]if i lift a little heavier in the leg workout, with lower reps, those are the days when my runs are sluggish.
lower weight, higher reps, i can manage a decent run that same evening.
overall, i tend to run on days separate and away from leg day. just works out better for me.
everyone's mileage varies, i guess. pun intended. ;)[/QUOTE]
When I bring my legs to failure during my leg day and get DOMS the day after. Running is basically out of the question let alone going to the restroom :D
Oh Hai Sharon!!
[QUOTE=SteveR40;1003928023]When I bring my legs to failure during my leg day and get DOMS the day after. Running is basically out of the question let alone going to the restroom :D
Oh Hai Sharon!![/QUOTE]
hai steve!! nice to see you in here! :)
and lol @ your comment. not too long ago, i had a really great yet painful leg day, and had to walk down the stairs ...one by one. pausing on each one as i descended. i think i overdid it. :p
well that sux...it's raining. not going to be running i guess. i don't mind running in the rain, it's another ipod i wish to not ruin.
I find it easier to run the same day as a leg workout than the day after.
[QUOTE=JRT6;1003972083]I find it easier to run the same day as a leg workout than the day after.[/QUOTE]I agree and the closer together the better. I find my run starts off a bit sluggish put picks up after a mile or so.
Happy Holidays Runnerds :)
Can I join you. I started a thread about can I run ultramarathons and still build muscle. Did not see this thread!!! Sorry..
So the question is can I? I run between 60 and 70 miles a week, and would like to build some muscle. The general thing I hear is that I should build muscle and then return to running! If anyone has diet or programmes I can have I would be very happy.
[QUOTE=hbk442000;1004361353]Happy Holidays Runnerds :)[/QUOTE]
haaaai! i brought your name up in a thread started in the femme misc, having to do with members that we don't see much of, anymore. :D
i hope you are doing well! ((hugs))
[QUOTE=whatevergirl;1004363683]haaaai! i brought your name up in a thread started in the femme misc, having to do with members that we don't see much of, anymore. :D
i hope you are doing well! ((hugs))[/QUOTE]
Oh really. :D
I see the site has been redesigned...can't find anything. lol.
How have you been?
[QUOTE=Spen1971;1004362813]Can I join you. I started a thread about can I run ultramarathons and still build muscle. Did not see this thread!!! Sorry..
So the question is can I? I run between 60 and 70 miles a week, and would like to build some muscle. The general thing I hear is that I should build muscle and then return to running! If anyone has diet or programmes I can have I would be very happy.[/QUOTE]
Spen define building muscle?
I've run everything from a 5K to marathons and log 70-80 mile weeks. To answer your question in general terms..no its not possible to build a lot of muscle (such as a body builder) and keep your mileage up. Sure in the beginning you will...but eventually your body is going to crave rest and won't be able to maintain both life styles.
When I started running competitively (3 years back) I was mainly into bodybuilding (novice level) and in order for me to gain speed and endurance I had to slim down and lose about 20 lbs of muscle. The muscle was making my frame to heavy and adding to my injuries.
Hope this helps a little. This thread and fellow athletes are a great resource of information.
Cheers.
[QUOTE=hbk442000;1004368443]Oh really. :D
I see the site has been redesigned...can't find anything. lol.
How have you been?[/QUOTE]
yes, rly. lol
i'm great. we'll have to catch up, sometime.
have a nice weekend! :)
[QUOTE=whatevergirl;1004372233]yes, rly. lol
i'm great. we'll have to catch up, sometime.
have a nice weekend! :)[/QUOTE]
Indeed. I don't have any of your contact info you'll have to message me. Have a great weekend.
[QUOTE=hbk442000;1004371273]Spen define building muscle?
I've run everything from a 5K to marathons and log 70-80 mile weeks. To answer your question in general terms..no its not possible to build a lot of muscle (such as a body builder) and keep your mileage up. Sure in the beginning you will...but eventually your body is going to crave rest and won't be able to maintain both life styles.
When I started running competitively (3 years back) I was mainly into bodybuilding (novice level) and in order for me to gain speed and endurance I had to slim down and lose about 20 lbs of muscle. The muscle was making my frame to heavy and adding to my injuries.
Hope this helps a little. This thread and fellow athletes are a great resource of information.
Cheers.[/QUOTE]
So I should just do enough to help with my strength?
[QUOTE=Spen1971;1004418203]So I should just do enough to help with my strength?[/QUOTE]Definitely lift for overall strength and muscular balance. As hbk442000 asked, how much muscle are we talking about?
I run at a higher weight and I am able to maintain my muscle and even build but my mileage is only 30-40 miles/week and while I run half marathon races I am not there to compete with the fast guys. I compete with myself and that clock. I know that I could run a lot faster should I choose to drop 40 lbs but I've worked hard for it so I am fine with running in the 2:00-2:15 range in my races. The difference for me is that I did build up when I was away from running and now I am just further working to add on top of what I have. I find this works better with sufficent strength to really lift to the limit and fully engage the existing muscle to force growth.
My biggest suggestion when you are trying to add a bit (or maintain what one has) make sure that there is a surplus of quality protein in the mix of the extra calories needed. Running and training takes time and of that time there is only so much in a day so, contrary to some, I use a quality whey isolate protein for several shakes a day. I can't eat this much protein for the cost let alone all of the time it takes prepare 300+ grams of protein a day and my wife is actually happy because I cover supplements while she covers groceries. ;) Yes this all takes more effort to have the needed nutrition to support the training/growth but for now I have the time (kids are all grown) , my gym is in the basement and my running track is just outside the front door.
I hope this helps answer some questions for you as it also likely gives you a couple of more to think about. :)
[QUOTE=thepainter5;1004439363]Definitely lift for overall strength and muscular balance. As hbk442000 asked, how much muscle are we talking about?
I run at a higher weight and I am able to maintain my muscle and even build but my mileage is only 30-40 miles/week and while I run half marathon races I am not there to compete with the fast guys. I compete with myself and that clock. I know that I could run a lot faster should I choose to drop 40 lbs but I've worked hard for it so I am fine with running in the 2:00-2:15 range in my races. The difference for me is that I did build up when I was away from running and now I am just further working to add on top of what I have. I find this works better with sufficent strength to really lift to the limit and fully engage the existing muscle to force growth.
My biggest suggestion when you are trying to add a bit (or maintain what one has) make sure that there is a surplus of quality protein in the mix of the extra calories needed. Running and training takes time and of that time there is only so much in a day so, contrary to some, I use a quality whey isolate protein for several shakes a day. I can't eat this much protein for the cost let alone all of the time it takes prepare 300+ grams of protein a day and my wife is actually happy because I cover supplements while she covers groceries. ;) Yes this all takes more effort to have the needed nutrition to support the training/growth but for now I have the time (kids are all grown) , my gym is in the basement and my running track is just outside the front door.
I hope this helps answer some questions for you as it also likely gives you a couple of more to think about. :)[/QUOTE]
Cheers for your help mate. I do not want to be big just look good and defined. I have a protein shake so I will have to use that to get the protein. Im not best at the diet thing so thats something I need to look at. I suppose im quite speedy with a best of 1:40 for a half (with a poor 3:50 full marathon conversion).
Wish I knew about this thread a long time ago
Hello all again. Ive read the first post on the thread now and the link to body iron. It says have rests of up to 4 mins between sets is that right???
Anyway a bit about me.
I took up running 2 years ago as a subsititute for the drinking and smoking. I am an alcoholic and knew it was destroying me. So I started the running and within 6 months I completed a half marathon. By October I had done my first marathon just over 4 hours. Since then I have completed 10 marathons, a 35 mile ultra and a 50 mile ultra. My next target is a 100 mile ultra in September.
On the weight lifting or bodybuilding or whatever you call it. I want to look good on the beach and not really skinny. Im in this for the long run. I have been doing some KB work off and on for the last year but not stuck to it really as was still upping the miles and recovering from the booze.
Forgot to post this!
Week 1 20 1 1 Min
Week 2 15 2 1 Min
Week 3 15 3 1min 30 sec
Week 4 12 2 1 min 30 sec
Week 5 12 3 2 min
Week 6 10 2 2 min
Week 7 10 3 3 min
Week 8 8 2 3 min
Week 9 8 3 4 min
Week 10 6 2 4 min
Week 11 6 3 4 min
Week 12 4 2-3 4 min
So keep the rest long to keep muscles fresh? And put the weight up each week?
Sorry if Im daft, a bit confused!
[QUOTE=NewlyImproved;1004547243]Wish I knew about this thread a long time ago[/QUOTE]Glad that you finally know about it. Now that you have found please join in and be part of the group. This thread gets slow at times so the more people who run in here the better. :)
[QUOTE=Spen1971;1004777983]Hello all again. Ive read the first post on the thread now and the link to body iron. It says have rests of up to 4 mins between sets is that right???
Anyway a bit about me.
I took up running 2 years ago as a subsititute for the drinking and smoking. I am an alcoholic and knew it was destroying me. So I started the running and within 6 months I completed a half marathon. By October I had done my first marathon just over 4 hours. Since then I have completed 10 marathons, a 35 mile ultra and a 50 mile ultra. My next target is a 100 mile ultra in September.
On the weight lifting or bodybuilding or whatever you call it. I want to look good on the beach and not really skinny. Im in this for the long run. I have been doing some KB work off and on for the last year but not stuck to it really as was still upping the miles and recovering from the booze.[/QUOTE]Running is definitely a better choice and much more rewarding. I quit drugs 23+ years ago and running/lifting is where I also focused my energy. That was some fast progression for mileage and 10 marathons since is good work. I stick mainly to half marathons with a few 10k's every year. I did my first marathon last May and it went really bad, I did the first half at my half speed and mid way also coincided with the bottom of a long hill and for the first time ever I experienced the dreaded 'hitting the wall'. The first half took me 2:03 and the second half took me 2:37. It wasn't a pretty second half but I finished and I collected my finisher medal. Overall I have raced 32 half's, 1 marathon and lots of 10k's. Below is my collection of medals. There have been many race day mornings where I wake up to ugly weather and think about just going back to sleep and then I think of the paid entry fee and I hear the finisher's medal starting to call my name. More times than not the run ends up having better weather than it looked like.
As for your muscle goals, I don't recall seeing your height/weight/age. Running 1:40 halfs is quick and with your goal of doing ultra's that does mean a lot of mileage. Give us a bit more info to help steer you in the right direction.
As for the rest time in between sets, it really matters how hard you are pushing it when lifting. 4 minutes seems a bit long for somethings but good for others such has really heavy deadlifts. When I lift heavy and intensely I don't get too worried about the time between as the body starts to know when it is ready for the next set. I don't leave the station I'm at, I just relax & think about the next set. Large muscle group exercises I take a bit longer between sets than I do for smaller muscle groups.
You mentioned not being good with the diet and the good news is that at your mileage you will get away with a bit more than others. The protein is a huge part because of the muscle so never skimp on that. You already know that you need carbs to fuel running and good fats are also essential. I assume you wear a hydration pack for long runs, training at least. I wear mine even during races as I use GU electrolyte brew as well as add BCAA's (essential to prevent muscle break down during strenous use). I know lots of distance runners don't use these hydration packs but to fuel yourself and maintain muscle the plan needs to adapt. If you don't wear a hydration pack but decide to try one I suggest body glide wear the straps will be because you don't want to learn that lesson like I did, the hard way. ;)
I hope this helps and I am always around if you have questions.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/12/31/18195952/gallerypic/KhbmjZRhKJrvOxvusBEVRQHlqMIqViqBEXwV.jpg[/img]
Thanks for the reply,
Im 41, 5 7 1/2 and about 154lbs. Getting some scales tomorrow. I seem to be putting some fat on around the lower back at the moment and quite confused by that. When I run I tend to take a bumbag and a bottle and another in my rucksack too. Normally I just have electrolyte in the water and sports drink in another bottle
What are BCAs?
[QUOTE=Spen1971;1005016833]Thanks for the reply,
Im 41, 5 7 1/2 and about 154lbs. Getting some scales tomorrow. I seem to be putting some fat on around the lower back at the moment and quite confused by that. When I run I tend to take a bumbag and a bottle and another in my rucksack too. Normally I just have electrolyte in the water and sports drink in another bottle
What are BCAs?[/QUOTE]Branch Chain Amino Acids, these 3 amino's are the ones needed/drawn upon for muscle exertion. Some people will say protein shakes give you enough while I am of the belief that I would rather have extra if needed and running the distance you are talking about is the time to not run out. If BCAA's are not on hand, the muscle will start using themselves to supply the BCAA's needed.
As far as that back fat you are seeing, just watch the bad fats you ingest plus overall carbs. As you ramp up to do 100 miles I would expect that you will see the change unless you are just eating every treat you desire. Even when I lift & run I choose to eat a mostly clean meal plan so that on those days I want a treat I have no issue with it. Eat what you must to see the gains/results you want and throw in a treat/cheat meal now and again but fast foods are a strict no-no.
The only two things about running that can derail lifting is duration, intensity and doing too much of one or both. As long as one recovering from the training runs then lifting should be fine (there's always a trade off). Lifting starts to suffer and you know you need to cut back on the running and work it up again.
Well I did a long reply last night on my phone while lying in bed and it did not post.
Im a 41 year old male ives in Birmingham uk. I am 5 7 1/2 and weight about 154 lbs (getting some scales tomorrow to find out for defo. As said I know I will never be big but would like to look good and lean.
I currently run 60 miles a week but this will be increasing to 80 miles a week. Got a 40 mile ultra middle of March, then 52, 62 and finally 105 in Sept. Currently running lots of miles at 10 min miles as I am doing some serious base training after a slight injury which become a long term niggle.
This is based on HADD training. The basis is that you run lots of 70% max HR miles and then slowly add 1 80% run upto 12 miles. It is good for pure aerobic training.
Since new year I have cut out the chocolate, sweets, crisps, biscuits, cakes and fast food. Only just done this as wanted to make sure I got thru 2 years no drinking or smoking without the added stress of worrying about food. I will stick with getting over the sugar cravings before I really look at my diet properly.
I am currently do an upper body/lower body split each week, twice (4 workouts). Not sure if this is the right way so open to ideas?
Good to see some new folks and more activity here. :)
Took 2nd place in my age group yesterday at my first 10k with a 41:35. Extremely happy with my pacing, 6:43/mile average with only a 6 second spread on my splits (6:41-6:47). This was the first in a three race distance series to prep for my half marathon in March. There's a 15k in a few weeks and a 20k a few weeks after that. Goal for the half is sub-1:30, looking good so far.
surely if your eating in calarie increase then..you will bulk out wether you run or not..
happy monday, runners!
i went for a run yesterday, 4 miles, nothing to write home about, but it was fun. love the weather when there's no humidity; makes running much more enjoyable.
august runs in florida can be rough.
have a good week. :)
Hi all
Legs are slightly tired today. 12 miles on Satuday and 20 miles o Sunday!