College Athlete Considering Vegetarianism
XC_Guitar17
Posts: 93
So here's the deal.
I already do Meatless Fridays, typically avoid eating any type of meat twice in one day, and only eat read meat 2-3 times a week (and almost never twice in one day). And I do all of this because I feel better, and feel like I have more energy, when I don't eat high volumes of meat. Also, I have always loved animals, and I would consider myself an advocate for being environmentally friendly and sustainable. From what I've learned in my environmental science class senior year of high school, cows that produce methane are not sustainable. And farm animals are killed in horrible ways.
I'm ready to bite the bullet and swear off meat for good, but there's one catch: I'm a college athlete. I run cross country and track, and I am currently doing strength training 2 times a week (arms/abs/legs) in addition to running 6 days a week for 3-6 miles, in an attempt to get stronger and build muscle - especially in my core.
Which leads me to the age-old question: Will becoming vegetarian prevent me from getting the protein I need to perform well as a college cross country/track runner? And to build muscle so I can become a better runner.
I already do Meatless Fridays, typically avoid eating any type of meat twice in one day, and only eat read meat 2-3 times a week (and almost never twice in one day). And I do all of this because I feel better, and feel like I have more energy, when I don't eat high volumes of meat. Also, I have always loved animals, and I would consider myself an advocate for being environmentally friendly and sustainable. From what I've learned in my environmental science class senior year of high school, cows that produce methane are not sustainable. And farm animals are killed in horrible ways.
I'm ready to bite the bullet and swear off meat for good, but there's one catch: I'm a college athlete. I run cross country and track, and I am currently doing strength training 2 times a week (arms/abs/legs) in addition to running 6 days a week for 3-6 miles, in an attempt to get stronger and build muscle - especially in my core.
Which leads me to the age-old question: Will becoming vegetarian prevent me from getting the protein I need to perform well as a college cross country/track runner? And to build muscle so I can become a better runner.
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Replies
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There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
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This content has been removed.
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There are many runners who don't eat meat or who are vegan. "Eat and Run" by ultra-marathoner Scott Jurek provides information about his running and his veganism. Athlete Brendan Brazier has a series of books and cookbooks about being a vegan athlete. So no, there is no obstacle to being an athlete while not eating meat, although you may have to plan your protein a bit more than you did before. Vegans are also capable of building muscle. I recommend the "No Meat Athlete" website -- lots of information about running.0
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FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Nuts and nut butters are a better source of fat than protein.
In addition to being a pesc veggie, theres the ovo-whatever one where eggs and dairy are still ok so thatd give you eggs, yogurts, milk, cottage cheese, cheese.
Yogurts are a better sorce of protein than nuts0 -
FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
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lishie_rebooted wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Nuts and nut butters are a better source of fat than protein.
In addition to being a pesc veggie, theres the ovo-whatever one where eggs and dairy are still ok so thatd give you eggs, yogurts, milk, cottage cheese, cheese.
Yogurts are a better sorce of protein than nuts
Guess what… they still have protein which is why they are included in my list. No need to nitpick. Thanks.0 -
XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?0 -
When you say meat is it beef and chicken that make you feel that way? What about fish or pork?
May sound dumb but I'm just curious.
Not a dumb question at all. I'm referring to "meat" as chicken, beef, and pork. Especially beef. Fish doesn't seem to make me feel any different or "heavier" if that makes sense.
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lishie_rebooted wrote: »
I don't regularly eat wild game. I've had deer once that a friend hunted but that's it. So wild game is almost never included in my diet.
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FatFreeFrolicking wrote: »lishie_rebooted wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Nuts and nut butters are a better source of fat than protein.
In addition to being a pesc veggie, theres the ovo-whatever one where eggs and dairy are still ok so thatd give you eggs, yogurts, milk, cottage cheese, cheese.
Yogurts are a better sorce of protein than nuts
Guess what… they still have protein which is why they are included in my list. No need to nitpick. Thanks.
Guess what, open forum.0 -
janejellyroll wrote: »There are many runners who don't eat meat or who are vegan. "Eat and Run" by ultra-marathoner Scott Jurek provides information about his running and his veganism. Athlete Brendan Brazier has a series of books and cookbooks about being a vegan athlete. So no, there is no obstacle to being an athlete while not eating meat, although you may have to plan your protein a bit more than you did before. Vegans are also capable of building muscle. I recommend the "No Meat Athlete" website -- lots of information about running.
Awesome. Thanks. You just gave me so much hope.
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FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.0 -
XC_Guitar17 wrote: »janejellyroll wrote: »There are many runners who don't eat meat or who are vegan. "Eat and Run" by ultra-marathoner Scott Jurek provides information about his running and his veganism. Athlete Brendan Brazier has a series of books and cookbooks about being a vegan athlete. So no, there is no obstacle to being an athlete while not eating meat, although you may have to plan your protein a bit more than you did before. Vegans are also capable of building muscle. I recommend the "No Meat Athlete" website -- lots of information about running.
Awesome. Thanks. You just gave me so much hope.
Yay! I have been vegan for about nine years and I run 20-40 miles a week (although not at the level that you do). There are so many vegetarian/vegan runners right now, as long as you are willing to try out some different sources of protein, you shouldn't see any impact to your performance. Good luck!0 -
XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
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janejellyroll wrote: »XC_Guitar17 wrote: »janejellyroll wrote: »There are many runners who don't eat meat or who are vegan. "Eat and Run" by ultra-marathoner Scott Jurek provides information about his running and his veganism. Athlete Brendan Brazier has a series of books and cookbooks about being a vegan athlete. So no, there is no obstacle to being an athlete while not eating meat, although you may have to plan your protein a bit more than you did before. Vegans are also capable of building muscle. I recommend the "No Meat Athlete" website -- lots of information about running.
Awesome. Thanks. You just gave me so much hope.
Yay! I have been vegan for about nine years and I run 20-40 miles a week (although not at the level that you do). There are so many vegetarian/vegan runners right now, as long as you are willing to try out some different sources of protein, you shouldn't see any impact to your performance. Good luck!
That's so cool! I am definitely willing and ready to try out some different sources of protein (unfortunately, this will be mostly limited by my dining hall until school ends in a month, but that's okay). It'll be a fun adventure for me haha. And I'll also talk to my coach about it to see if he has any advice.
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"Vegetarian" still leaves cows milk, yogurt, cheese, and eggs on the table. Not that hard to get plenty of protein from those and plant sources.
I would be mindful of iron intake and how well your body absorbs the iron from your diet, as iron from meat is the most readily absorbed by your body. As a distance runner you don't want to be negatively effecting your performance by something that could be easily accounted for.
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FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
If shes on the college team, itd be impossible to change her workout schedule. Coaches plan them out.0 -
Ye"Vegetarian" still leaves cows milk, yogurt, cheese, and eggs on the table. Not that hard to get plenty of protein from those and plant sources.
I would be mindful of iron intake and how well your body absorbs the iron from your diet, as iron from meat is the most readily absorbed by your body. As a distance runner you don't want to be negatively effecting your performance by something that could be easily accounted for.
That's a good point. Didn't think of all that awesome dairy.
Yeah, I'll definitely keep an eye on my iron. I do take a multi-vitamin and eat oatmeal every morning, though, so hopefully I get some iron from those sources.0 -
Also talk to the coach about food options for you when you are traveling with the team.0
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lishie_rebooted wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
If shes on the college team, itd be impossible to change her workout schedule. Coaches plan them out.
The coach doesn't control how much they lift. She can lift as much as she wants on her own time.0 -
XC_Guitar17 wrote: »Ye"Vegetarian" still leaves cows milk, yogurt, cheese, and eggs on the table. Not that hard to get plenty of protein from those and plant sources.
I would be mindful of iron intake and how well your body absorbs the iron from your diet, as iron from meat is the most readily absorbed by your body. As a distance runner you don't want to be negatively effecting your performance by something that could be easily accounted for.
That's a good point. Didn't think of all that awesome dairy.
Yeah, I'll definitely keep an eye on my iron. I do take a multi-vitamin and eat oatmeal every morning, though, so hopefully I get some iron from those sources.
Spinach and other dark leafy greens are great for iron0 -
FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
Yeah, I've noticed running does burn a lot of calories haha. Unfortunately, though, my training schedule is dictated by my coach, so I can't really control how much/how many miles I run. But I will talk to him about this new idea of vegetarianism to make sure we are on the same page with my training as well as my nutrition and my overall health.0 -
And I will keep fish in my diet.
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OP... This stuff is amazing and high protein: https://www.p28foods.com0
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FatFreeFrolicking wrote: »lishie_rebooted wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
If shes on the college team, itd be impossible to change her workout schedule. Coaches plan them out.
The coach doesn't control how much they lift. She can lift as much as she wants on her own time.
And lifting too much can also negatively impact her running. Have you tried running a race with heavy quads from deadlifts and squats? it could mean 1st place for a collegiate runner. Itd be best for her to stick to what the coach has laid out. Especially if shes a scholarship athlete.0 -
XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
Yeah, I've noticed running does burn a lot of calories haha. Unfortunately, though, my training schedule is dictated by my coach, so I can't really control how much/how many miles I run. But I will talk to him about this new idea of vegetarianism to make sure we are on the same page with my training as well as my nutrition and my overall health.
Yeah, I understand that! You're just going to have to eat A LOT.
I'd recommend sticking to calorie dense foods as much as possible like avocado, olive oil, coconut oil, ice cream, cheese, nuts, seeds, nut butters, etc.
I don't know if there's a dietitian on campus or not but if there is, schedule an appointment and see what they recommend for your calorie intake.0 -
lishie_rebooted wrote: »FatFreeFrolicking wrote: »lishie_rebooted wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
If shes on the college team, itd be impossible to change her workout schedule. Coaches plan them out.
The coach doesn't control how much they lift. She can lift as much as she wants on her own time.
And lifting too much can also negatively impact her running. Have you tried running a race with heavy quads from deadlifts and squats? it could mean 1st place for a collegiate runner. Itd be best for her to stick to what the coach has laid out. Especially if shes a scholarship athlete.
Okay, lady. You know everything.0 -
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lishie_rebooted wrote: »FatFreeFrolicking wrote: »lishie_rebooted wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »XC_Guitar17 wrote: »FatFreeFrolicking wrote: »There are plenty of plant-based protein sources. You may have to eat a larger quantity in order to hit your protein goal, though.
Here's a list of vegetarian protein sources:
Nuts
Seeds
Nut butters
Veggie burgers
Tofu
Seitan
Tempeh
Spinach
Broccoli
Legumes
Beans
Hummus
Quinoa
Protein powder
Protein bars
You could also consider pescetarianism.
Thank you for the response. I am totally cool with eating a larger quantity of non-animal based protein sources to hit my protein goal if I need to - I already love nuts, seeds, nut butters, spinach, broccoli, beans, hummus, quinoa, and protein bars! And I'm adventurous enough to try the rest.
Do you like fish?
Love it.
I'd keep fish in your diet then. It is an excellent source of protein, omega 3s, and fat. Fatty fish like salmon is fairly high calorie too so it will help you get into a calorie surplus and build muscle.
I know you are a runner but running burns a lot of calories… You may want to cut back on how many days a week you run or how many miles you run each time. And instead increase the amount of days you lift.
If shes on the college team, itd be impossible to change her workout schedule. Coaches plan them out.
The coach doesn't control how much they lift. She can lift as much as she wants on her own time.
And lifting too much can also negatively impact her running. Have you tried running a race with heavy quads from deadlifts and squats? it could mean 1st place for a collegiate runner. Itd be best for her to stick to what the coach has laid out. Especially if shes a scholarship athlete.
Yeah I totally trust my coach - he was, like, a national runner 3 years in a row for our school - so he knows what he's talking about. And I've already improved from high school (where I also had an awesome and knowledgeable coach) under my college coach's training, so I know it works for me. Even just running without any weight training my freshman year and adding in some weight training for cross country last season helped me a ton. Now the only difference is I'm upping my game.
0
This discussion has been closed.
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