Is running enough?

Lleldiranne

You will build muscle running, but it may or may not be the look you want. Adding in some weights 2-3 times a weeks should be okay. Also make sure you stretch daily, not only does it prevent injury but good stretching can build a long, lean look.

You will only lose weight if you are at a calorie deficit, so still track your calories. (I know some people, myself included in the past, who don't lose weight on exercise alone because we don't pay attention and increase our calories with the exercise)

killagb

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

Putting on 10lbs of muscle while in a caloric deficit would be a neat trick to see done.

wolfchild59

Are you doing Hal Higdon?? I started Hal Higdon's marathon program this week. (NOVICE I) Add me if you want.

I LOVE Hal Higdon. It's his program I started following after my 5K in Sept. I then did a 4.5mi race a month later and a 10K a month after that and had new personal bests on both races. Plus my arms are all lean and defined now, it's awesome. I'll be using one of his programs for my Half training next year as well.

fiberartist219

It depends on how much you eat. My husband runs a lot, but he never lost any weight until he reduced his food intake.

3dogsrunning

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

I am not forgetting it, I don't think it is an issue. 1. I am not necessarily talking about lifting heavy. 2. It takes a lot of effort to put on muscle, even for males, that includes specific nutrition and hard work in the gym. It is pretty much impossible to gain muscle without actively trying.

Losing weight and seeing more muscle tone =/= adding muscle.

"A popular misconception in fitness and nutrition circles is that it is impossible to build muscle and lose weight -- via a caloric deficit -- simultaneously. While this is not impossible to do, it can be quite difficult and requires several specific circumstances to be in place. First, you must be significantly overweight with a high body fat percentage. Second, you must consume a diet conducive to muscular hypertrophy. Third, you must engage in a consistent program of weight training."

Read more: http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/#ixzz1fQJPJuoZ

Judging from the OP's sig, she is 1. a female meaning it would be that much more difficult for her to bulk up (see the numerous women bulking threads) and 2. not significantly overweight, which applies to the above article.

You can do higher reps of lower weight and not worry about gaining muscle.

HolleeERL

I have done 5 half marathons...and I keep up the running because it's effective in losing weight. However, I did start to incorporate some arm and shoulder work - just because I like my arms toned and running didn't do the trick there. Anyway, what I do during training season is do my short run, stretch my legs and then do some arm and shoulder work for about 15-20 mins. I do a lot of pushups which will also help your core and in turn help your overall running and lift 10 lb dumb bells as well as chair dips. The yoga you do is also fantastic so keep that up if you can.

gashinshotan

I've done it .... took me about 2 months but I did gain 10 lbs of muscle with a 1500 calorie diet... and my running suffered because of it... if I ate my bulking diet (cans of spam, 200g of protein) I can gain 10 lbs in 2 weeks.... and have heartburn every day...

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

Putting on 10lbs of muscle while in a caloric deficit would be a neat trick to see done.

gashinshotan

Yeah I guess but what's the point of lifting then if not to gain muscle as fast as possible... hehe maybe it's psychological too but I know if I lift I'm gonna lift heavy, low reps because otherwise I feel like I'm wasting my time....

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

I am not forgetting it, I don't think it is an issue. 1. I am not necessarily talking about lifting heavy. 2. It takes a lot of effort to put on muscle, even for males, that includes specific nutrition and hard work in the gym. It is pretty much impossible to gain muscle without actively trying.

Losing weight and seeing more muscle tone =/= adding muscle.

"A popular misconception in fitness and nutrition circles is that it is impossible to build muscle and lose weight -- via a caloric deficit -- simultaneously. While this is not impossible to do, it can be quite difficult and requires several specific circumstances to be in place. First, you must be significantly overweight with a high body fat percentage. Second, you must consume a diet conducive to muscular hypertrophy. Third, you must engage in a consistent program of weight training."

Read more: http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/#ixzz1fQJPJuoZ

Judging from the OP's sig, she is 1. a female meaning it would be that much more difficult for her to bulk up (see the numerous women bulking threads) and 2. not significantly overweight, which applies to the above article.

You can do higher reps of lower weight and not worry about gaining muscle.

killagb

I've done it .... took me about 2 months but I did gain 10 lbs of muscle with a 1500 calorie diet... and my running suffered because of it... if I ate my bulking diet (cans of spam, 200g of protein) I can gain 10 lbs in 2 weeks.... and have heartburn every day...

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

Putting on 10lbs of muscle while in a caloric deficit would be a neat trick to see done.

Gain 10lbs sure...but of lean muscle? Hah.

gashinshotan

My bf% increased 1% - so yeah I think that was mostly lean muscle.

I've done it .... took me about 2 months but I did gain 10 lbs of muscle with a 1500 calorie diet... and my running suffered because of it... if I ate my bulking diet (cans of spam, 200g of protein) I can gain 10 lbs in 2 weeks.... and have heartburn every day...

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

Putting on 10lbs of muscle while in a caloric deficit would be a neat trick to see done.

Gain 10lbs sure...but of lean muscle? Hah.

killagb

My bf% increased 1% - so yeah I think that was mostly lean muscle.

I've done it .... took me about 2 months but I did gain 10 lbs of muscle with a 1500 calorie diet... and my running suffered because of it... if I ate my bulking diet (cans of spam, 200g of protein) I can gain 10 lbs in 2 weeks.... and have heartburn every day...

You guys are ignoring something - some of us put on muscle very easily. When I start hitting the weights I gain at least 10 lbs WITHOUT piling on the protein/creatine. Having big upper body draws away oxygen/nutrients that can be used for running - the top marathon runners in the world are underweight or normal weight - if you want to be a FAST marathoner you have to focus your training on running.... I mean if you start running 10 miles a day (I'm currently at around 7 a day on my regular runs and I know that's already pushing it), you can't really do weight lifting and expect your body not to break down.

Putting on 10lbs of muscle while in a caloric deficit would be a neat trick to see done.

Gain 10lbs sure...but of lean muscle? Hah.