Running and Gaining

  • Posted by a hidden member.
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    Jun 27, 2007 1:17 PM GMT
    I've been a long time runner who now wants to gain. I've heard excessive cardio (like hour-long runs) can be counter productive when trying to gain. Is there truth in this? And if so, how much running am I allowed to do without hurting my muscle gains?

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    Jun 27, 2007 10:10 PM GMT
    All the running you're doing doesn't have to be counterproductive...but its not going to make your muscle-bulking efforts easy. But its not impossible, either.

    I'm a long-time marathon runner and I've faced the same dilemma. My advice is to focus on diet, especially increasing good carbs throughout the day. The many mini-meals you hear about do help put on lean mass while you continue to put on the miles. Think of your muscles as a sponge and replenish them within an hour of a weight training session with a protein shake.

    As far as training goes, try to put as much time as possible between your running and weight training. Let your body rest. If you must run and lift in the same day, divide it between morning and night so you're as fueled and rested as possible.

    I know this is all pretty basic but I hope this at least gives you a start.

    Good luck!
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    Jul 01, 2007 6:57 AM GMT
    I wanted to bulk up more for vanity and realized that bulking up too much more would hurt my running...but it was suggested to me to eat 1.5-2g of protein per pound. For me at 180 lbs that'd be 270-360 grams of protein. Yikes!
  • Lincsbear

    Posts: 2613

    Jul 01, 2007 2:43 PM GMT
    Yes,excessive running can prevent muscle development,especially runs over about an hour.I`d say that`s about your upper limit if you want to make muscle gains.Make sure you get plenty of protein in your diet,about 1.5g per kilogram of body weight,and do the weight training!Alternate your weight training and running days to give your body time to rest.Always make sure you have plenty of calories in your diet to support muscle growth.Best wishes!
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    Jul 01, 2007 5:49 PM GMT
    Running does not always mean that it will hinder muscle building, I get this question alot in my personal training. As long as you can run and still do your weight training you should be ok, but everyone is different so try it out and see what happens. Keep your protein and carbs intake hight to handle the workload. Let me know if you have any questions.
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    Aug 28, 2007 3:49 AM GMT
    Running (as in distance mode) is something I've been using to cut the fat down and I'm now at the crossroads of continuing and losing more body fat or stop now and return to resistance training as the primary mode.

    Here's my understanding:

    Running primarily uses slow twitch muscle fibre and resistance training primarily uses fast twitch muscle fibres. It is true that both types of muscle fibres are used in all exercise and movement to some degree, but generally speaking, when you run, you're using more of the slow types because the muscle contraction over a lengthy period requires oxygen, and slow twitch fibres are the ones that use oxygen to release energy within the muscle.

    Basically it all comes down to specificity - what you do you become and what you use more often, you develop more of... lol.. so if you run far more than resistance train, you'll get far more type 1 (slow twitch) fibres.

    A lot of what you 'get' in way of dominance of fast and slow muscle fibre types ( have both) is determined genetically, and in the early years of life - according to the experts.

    So To get back to your question, I think you'll find that yes, it is possible to continue to gain, yet it is difficult if you're doing more running than resistance training. My guess would be a 30:70 ratio to guarantee gains. (running:resistance).

    It's worthwhile noting though, all training needs to recruit both types of fibres - even more so when it comes to running. To be an effective runner you need leg speed (power) training, lactic acid tolerance training, and neuromuscular training.

    All in all, you'll only know what suites you when you get out there and give it a go. You'll soon know to taper back the running if you're just not gaining.