How have you counteracted added body weight in your running routine?

2016-07-29T18:30:09-04:00

I've put on an additional 15 pounds in muscle over the past 6 months and found it has been affecting my speed when running long distances. What is a good exercise/routine to counteract this? I'm pretty good about cutting run time and gaining muscle, but have a hard time doing the two together. Any thoughts?

Response by SCPO Private RallyPoint Member made Jul 29 at 2016 6:42 PM

2016-07-29T18:42:27-04:00

What running routine? I make a Coach Potato look like a world-class Olympic sprinter!!! If God had intended me to run, He would not have invented buttered popcorn, mashed potatoes and gravy, and Key Lime Pie!!!

Response by LTC Private RallyPoint Member made Jul 29 at 2016 6:45 PM

2016-07-29T18:45:57-04:00

as a Pose running coach, I recommend learning how to run. your weight will affect your run, but not as much once you understand how to move better. Is there a HAWC on your base? They may have a Pose coach or at least someone who can give you pointers.

Response by CPT Private RallyPoint Member made Jul 29 at 2016 6:50 PM

2016-07-29T18:50:38-04:00

Yeah. This might sound silly, a yoga instructor explained that lifting weights affects muscles differently than running long distances. Apparently pushing weight uses short bursts of energy to build muscle over the course of workouts. Running long distances tends to stretch muscles. This counteraction places the muscles in a slightly different dynamic than if only running or only lifting weights occurred.

I recently hit a runner's wall, so I have been in the gym the last few weeks. A combination of humidity and heat and my studies has increased my weight also. Hope this helps.

Response by Kevin Burns made Jul 29 at 2016 8:08 PM

2016-07-29T20:08:13-04:00

You should be proud of you efforts.
Most lose weight during cardiovascular activities. I would think you need to adjust your diet but not sure how to recommend.
Do you use a protein powder supplement?

Response by CW4 Private RallyPoint Member made Jul 29 at 2016 11:12 PM

2016-07-29T23:12:40-04:00

Regardless of weight, I found that interval speed training helps cut times down effectively. I hover between 225 and 240 and my 2 mile run times only fluctuate by 30 seconds. I usually conduct 1/4 mile tempo runs up to 4-6 miles and when I go to run my 2 miles for a time, my lactate threshold is not even close to being met although I've increased speed and pace for the entire two miles.

Response by SPC Lucas Predmore made Jul 30 at 2016 9:29 AM

2016-07-30T09:29:54-04:00

Your muscles consume oxygen any time you are doing activity, or even at rest. The more muscle you have the greater your bodies total need for oxygen. Typically putting on muscle will help increase your short distance sprints because now you have more fibers, but that also means your lungs will have to provide an increased load to supply those extra muscles which is harder over a prolonged period. And the body is using the aerobic energy system during cardiovascular vs the anaerobic system during lifting. There is a lot more physiology that goes into it. But let's look at solutions. If you are cycling your lifting and cardiovascular sessions, just be patient. Your cardiovascular will catch back up. You build the muscles, then make them stronger, then make them sustain that strength for longer periods. If you are doing cardiovascular and lifting together, eat more. Any time you are seriously trying to put on muscle, you should be eating more calories than you are burning. Your body won't build new tissue if it can't sustain the fibers it already has. And as Maj Charles Blake said, how you move is important. Go to a running store and get assessed for the correct type of running show. It will make all of the difference. I hope this helps.

Response by Capt Tom Brown made Jul 30 at 2016 12:29 PM

2016-07-30T12:29:29-04:00

TSgt Private RallyPoint Member - after reading this thread I am shamed into going to Golds for 10 minutes on the treadmill.

Response by SSgt Paul Esquibel made Aug 4 at 2016 2:01 PM

2016-08-04T14:01:29-04:00

So it's going to involve a bit of give and take, first you got to realize that long distant running is not effective for heavier people, not saying you can't continue to run long distances you just need to be realistic and decide do you want more muscle/size and strength but with less speed and endurance. Long distance running as you say is in itself counter productive to building and sustaining muscle mass, so you just have to choose, you can find a happy medium perhaps shed 7 pounds of the gained muscle/weight to help with your speed and endurance.