Lose lbs or build strength to improve running performance?

smerkord

I suspect even talking with nutritionists and trainers I will get varying opinions so I figured it wouldn't hurt to throw the question out here. I am about between 5'5" and 5'6" and I would say my build right now is athletic. I just hit my personal goal weight of 145. Not skinny, not super toned. I run 5ks, 10ks and half marathons and I used to be happy to not finish last, but recently I have been interested in trying to get faster. In addition to adding a bit more weekly mileage, and joining a track club with weekly speed workouts, now that I have hit my personal goal: edit: personal weight goal.

Would being lighter and losing a bit more weight help improve performance or would just working on staying the weight I am and building/strenthening muscle?

I have one friend on MFP who is losing weight to be faster, and a few real life friends suggesting that I am already eating too few calories and should work on getting stronger.

I crosstrain with a bootcamp class twice a week and I do some 30 Day Shred workouts here and there as well.

jacksonpt

IME, losing weight will have a greater impact on duration - how long you can go at a given pace. Strength training/HIIT will help with your pace.

So the answer is both. But if your goals are more speed oriented (shorter distance, faster times), then focus on strength and interval work. If your goals are more distance oriented, focus on weight.

Capt_Apollo

if your goal is to get faster, then you need to focus on that. your weight will adjust based on your work outs.

speed runs and hills are a great way to increase your speed, as are plyometric exercises. i recently joined a triathlon club, so i know what is going to happen to you: you're going to get faster. you're going to want to keep up with the faster memembers of the club, so you'll be pushing yourself.

strength training is a big part of running faster. and not just the legs either. there is a saying in track: you can only run as fast as you can move your arms. so don't neglect your upper body.

cross training can also be beneficial. cycling and swimming are great cardio work outs that can help you improve your running without having as much impact on your joints. i know that i've beecome a better runner because of all the cylcing i do.

Patrick0321

If you look at the difference in physiques between sprinters and long distance runners you might have your answer. I'm sure long distance runners do do some sort of strength work, but not to the degree of sprinters

fatfudgery

Would being lighter and losing a bit more weight help improve performance or would just working on staying the weight I am and building/strenthening muscle?

boredlimodriver

You would want to lose weight along with "practice."

Run, run, run, to increase endurance.

smerkord

Would being lighter and losing a bit more weight help improve performance or would just working on staying the weight I am and building/strenthening muscle?

Excellent question: I was under the impression that eating a calorie deficit to lose weight could hinder building muscle and getting stronger therefore I thought I had to choose.

jacksonpt

Would being lighter and losing a bit more weight help improve performance or would just working on staying the weight I am and building/strenthening muscle?

Excellent question: I was under the impression that eating a calorie deficit to lose weight could hinder building muscle and getting stronger therefore I thought I had to choose.

Hinder building muscle? Yes.
Hinder getting stronger? No.

fatfudgery

Excellent question: I was under the impression that eating a calorie deficit to lose weight could hinder building muscle and getting stronger therefore I thought I had to choose.

You need to eat at a surplus in order to gain muscle *mass*. You can still increase muscle *strength* while eating at a deficit.

chard_muncher

Neither. To perform better in a race you need to train, which generally means long base building periods followed by peaking for your race.

lyttlewon

Have you tried negative splits?

Edit for a link http://www.runnersworld.com/race-training/positives-negative-splits

fatfudgery

Neither. To perform better in a race you need to train, which generally means long base building periods followed by peaking for your race.

Don't let the great satan tempt you with the western culture. You must remain true to the Taliban warlord.

mumof5

until I started to lift heavy and break up my days - leg, back and bicep, tri shoulder n chest, full body - I was slow. gaining muscle has improved my speed, recovery, everything. my weight fluctuates according to my training, what distance I am training for etc. I just let it roll, food is fuel and I figure my body will work out what I wants to keep!

essjay76

Both - lose excess weight and build strength. Run more. Get faster.

sub10orbust

lose

DavPul