runners - advice needed

olivia3263

So I'm 5'8" about 156 lbs, would like to lose about 10 pounds. I've gotten my miles up to 40 mpw, and I include sprinting and hills into my weekly mileage. I've just signed up for my first marathon at the end of June (so there's time). I've been at a standstill with my weight loss more or less, which is to be expected. Everything I've read says that the best time to lose weight is during the "off season". I figure I want to really start my marathon training at the end of february, so from now until then I'd like to lose as much as I can (in a safe way) until then.

I've also started to notice a little tightness and straining in my upper thigh when I sprint, so I think this would be a good time to back off from my running. I took yesterday off, and I'm probably going to take the rest of the weekend off as well (I usually run 6 days a week without fail so this feels weird to me).

I know during this time, I should definitely amp up the strength training, but I'm not really sure what to do about cross training (cardio) as I don't belong to a gym - will walking benefit me in any way? Some places I've looked say to only cross train, some say to run but cut down on the mileage, some say to do easy runs, some say to do mile repeats at 5k pace. I want to keep my fitness level where it is but I really want my focus on losing these last few pounds, and possibly doing activities that will help with my speed when I return to training.

So the plan that I came up with is this: Mon Wed and Friday do a strength training video (I have both ChaLean and P90X) - I have free weights and bands in my house. Tuesday do my hill repeat running (5 miles) because I just think that workout is a great calorie burner, thursday do sprints (4 miles), and saturdays do an easy run 7ish miles. Does this sound like a plan that will give me a rest, help with weight loss and maintain my fitness level? It's basically what I'm doing right now, but I'm replacing MWF with strength training verses running, and shortening my long run day. Is this enough of a 'break'? Should I do less? I'm I thinking too much? I know what I'm doing now is not working for weight loss, and I can't decrease my calories and continue the mileage I'm doing without injuring myself.

Come february, regardless of my weight, I'll be going to maintenance level to start my training, but if anyone has some seasoned wisdom to share, it would be much appreciated Thanks!

vonalj

From my experience it doesn't matter how many calories you burn its what your putting in your mouth. I have a full marathon and 3 halfs under my belt and did lose any weight during training because I was eating peanut butter like it was going out of style. I would just keep on doing what your doing with your workouts, sounds like a good regimen and watch what kind of calories your putting in your body. Definately want good carbs and proteins. Good luck! I'm sure you will reach your goal!

sjcply

sounds like you have a good plan. I will tell you what I have done because I am also 5'8 and I was stuck around 155 lbs for the longest!! I love running and I am planning a half in march. What I do is run 30-40 minutes 4-5 days a week and I do 20 minutes of 30 day shred 6 days a week. Your diet is gonna effect your wt loss more so than your exercise. I am not sure what your diet looks like so I will just tell you what I have done the last few months to get my last 10 lbs off (im down to 147) I have 2 more to go!
I eat a higher protein, lower carb......I DO eat carbs just good ones (fruit, potatoes, brown rice, corn, legumes) I keep my carb intake at about 100-115 grams a day and my protein is about 130-140. I am not running high mileage right now, so I am not worried about my extra carbs, but when I start training for my half I will eat more carbs, but keep them at the list above of foods. So far what I am eating has given me plenty of energy throughout the day! Be sure and watch your sodium and drink plenty of water. Feel free to add me as a friend and look at my food diary!

Good luck!

olivia3263

Thanks for the advice. I've been eating very clean. I'm going to try to increase my protein.

Anyone else have any experience with off season running to maintain fitness level and increase fat loss?