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hey, Ive started running quite often nd ive heard that running loses alot of fat even if you are not overweight. Take marathon runners for example, some of them look anorexic! is this because they only work on aerobic fitness and nothing to actually increase muscle mass? I guess basically what I wanna know is does running alot matter as long as u do exercises to increase muscle size? because I want to increase muscle mass and weight not get thinner! thnx.
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there are ways you can run a not lose muscle. i don't have the article here with me now but i believe thats what they use for certain athletes that need speed, endurance and strength in the nfl. -
Take two different sporting events at the Olympics; 100 meter sprint and the marathon. Now compare the body types of those two athletes. See the difference. Sprinters have legs that will make most bodybuilders jealous. Marathon runners are little pencil necks. Slow go jogging long distances will reverse all the work you did in the gym. Sprinting on the other hand only helps. I got this out of Muscle Media Training Guide.
"...Short intense bouts of sprint work, however, can have the opposite effect--they can be used to bolster the nervous system in subsequent leg-training sessions, which will help you recruit more fast-twitch muscle fivers during your leg exercises."
In other words you will be building muscle while sprinting while maraton running will just tear away at your muscles. Sprinting though will actually make you lose more fat than jogging but its ok so long as you eat right and not overdo it. I have an article here somewhere that gives a good workout where you alternate between jogging and sprinting. Its a good workout. Marathon runners are skinny not just because of low body fat but because their muscles are being withered down. Besides you will get a lot faster helping you get away from that chance encounter we all want to avoid. Yes that is correct...the dreadful prostate exam.Comment
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Then theres the balance which will do both. Running should be an integral part of any sport. Just don't overdo it. My run is around 8 - 10 K's and I try to do it 3 or 4 times a week, depending on time restraints, working in hills and sprints. Running will help with respiration and working in hills and sprints will help build muscle. Just dont run anymore than 5 or 6 miles too often. Pay more attention to the speed your running at.Comment
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Well the treadmills I use down the gym only go up 2 10mph so if I wanted 2 do sprinting I wudnt be able 2 use 1 of those :P I am a sprinter not a long distance runner but my legs r quite skinny! I actually hold the 100M record in Wales 4 the under 14's... I think it still stands neway. but after that I just got lazy nd didnt do much exercises nd didnt eat right, the competition I raced in last year which was under 16's I only came 3rd =/ which is partly y now ive decided 2 get back in shape.
Neway... what if I 1st start running quite long distances to get my aerobic fitness back up 2 where it shud be and then focus on sprints nd other leg exercises 2 increase muscle size?... btw adacas, maybe u cud find me that article?
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i'm no expert but i think that if you don't want to get any thinner what u should do is just eat right and healthy and watch what you eat. if you're going to exercise you're gonna need a lot of energy so if you feel that you're hungry then eat and also you should choose a certain time at which you will have each meal! this way i think you will increase your muscle mass without becoming thinner. plus, if u do become thinner it won't be that visible because you'll be more mascular! i hope that i helped somehow!
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well ive been tryin 2 eat healthy 4 about 2 weeks now. I hav at least 2 pieces of fruit a day and am tryin 2 cut down on the junk food... Im not exactly thin.. well maybe my legs r but thats it. I guess im slim but toned...Comment
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Ok here it is. Now remember this is not for the faint of heart. Find a track or an oval or whatever place you can run at in a circle just not concrete for piccolo petes sake. Grab a stopwatch or something and head out. Mind though in the first 4 minutes you are jogging and when it says to rest you are just jogging at a slow pace to catch your breath.
Minutes 1-4:
Warm up at 50 percent maximum effort followed by:
Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minutes 9-12:
Cool down at 50 percent perceived maximum effort.
Well there it is. Now do this two or three times a week and with every other workout try to add one more minute to the end before your cool down until you reach your target time length. Like if you want to be able to do 9 minutes of sprint and rest not including the warmup and cool down. Enjoy
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Umm. ..Adacas. . .You ALWAYS should do a warmup and cool down,especially in that type of an intense workout. You risk injury if you don't. The cool down also helps to clear out lactic acid from the muscles reducing soreness the next day. One other benefit of the cool down is to resist passing out. At such a high intensity most of the blood is going to your legs. If you all of a sudden stop your brain might not be getting enough oxygen and you will keel over and pass out.
Oh sorry, misread that. Thought you were saying you could take out the warmup and cool down
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thnx adacas... now I just gotta find sumwhere suitable 2 run..
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