solidindecision: How To Be a Runner and a...

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How To Be a Runner and a Bodybuilder

Here’s how you CAN be gaining lean muscle mass through weight training AND do medium to long-distance running:

1.   Eat. Eat lots. Eat often. Eat slow carbs (for example, oats) and lean proteins. If you are lifting weights 3-4 times a week and running 3-4 times a week, you need calories. But don’t go for sugary calories.
2.   Stagger your running distances on different days. For example, I run 3 times a week: 6 miles, then 8 miles, then 10 miles. Once in a while, my 10 miler goes to 13.1 (a half marathon).
3.   Pick one run to be an interval run. Why? This recruits more fast-twitch muscles, burns more fat, and increases your overall speed. For me, it’s usually my 8 miler.   I turn this into an interval run as follows: first 5 minutes is steady state, then I alternate with roughly this sequence: sprint for about 1 minute at about 90% of my max speed, then slow to shuffle (about walking speed really) for 1 minute, then get back to regular pace for about 2 minutes. Repeat until you are done, but make sure your last minute is a full-on 100% sprint. You’ll be astonished how quickly you tire out!

4.   Never run on the day after your leg-training day for weights. You need a day to rest after maxing out on squats. If you don’t, your leg muscles are not going to grow.
5.   Never run before weights. You need maximum focus and strength to get the most out of your weight training sessions. If you don’t believe me, try it each way for one week and you’ll see what I mean!
6.   Weights, Refuel, Run. After your weight training session, take a 30 minute break or so and get some protein and good carbs before you run. But make your refueling light so you don’t upset your stomach.
7.   Watch your stretching. Don’t do too much static stretching beforehand. There is some mixed science on this issue, but I recommend you do dynamic stretches before your weight training, and before your running, but do static stretches on your off days or after your workouts.
8.   Pay really close attention to your body. If you notice the start of any injury, back off a bit. I personally suffered from plantar fasciitis several years ago because I tried to keep running for weeks after it started. By then much damage was done. Remember – you’re trying to do two things you love (weight training and running) while improving your health and physique. Don’t be bullheaded and think you are superhuman.
8.5 Change your socks. Always change your socks before you start a run. Your feet will appreciate it!

But if you love running, for the joy of running, don’t give it up. And don’t give up your weight training either.

(via fattonellansing)

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474

How To Be a Runner and a Bodybuilder

But if you love running, for the joy of running, don’t give it up. And don’t give up your weight training either.

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