I just want to improve my running, faster times on 10km, is improving by losing weight a good option?
10k in 40:48
36 years old
74 kg / 150 lbs
1.75m / 5.7 ft
Training 60km / 37miles per week
I just want to improve my running, faster times on 10km, is improving by losing weight a good option?
10k in 40:48
36 years old
74 kg / 150 lbs
1.75m / 5.7 ft
Training 60km / 37miles per week
74 kg / 165 lbs
Liver, lots of liver.
My friend asked me the same question recently. He just got into running.Mostly to lose weight as he is currently 5'9" 200lbs. He ran a mile in a little under 7 minutes and now he wants to know what he could run if he was atleast 145?
...is improving by losing weight a good option?
Losing weight by improving is a better option; focus on improvement first (both run performance and metabolic performance) and the weight loss will follow. It'll be a slow process but you need to remember you didn't gain the weight suddenly, and few results worth achieving come easy.
If you've got the time (i.e., your priorities geared toward this), steadily increase your weekly volume. If you don't have much time available, slowly increase your weekly intensity. In either case you're trying to create a larger demand on your body, to raise your fitness and your metabolism (the two trend somewhat similarly).
As far as intake/expenditure is concerned, eat the bulk of your calories by 1pm each day, drink plenty of water, look into precisely WHAT you're ingesting, and endeavor to reduce your caloric intake by the tiniest of margins, all the meanwhile increasing your expenditure (i.e., your training load), as aforementioned.
If further increases in metabolic focus don't help, and you find yourself at risk of injury or lingering fatigue that might thus affect work performance (etc), focus on reducing intake a little more. Also, keep increasing your metabolism via whatever means possible: exercises beyond/different than just running. It'll help fire your engine that much more. Few fast runners have slow metabolisms, and virtually NO fast multisport athletes do.
Joggernaut wrote:
...is improving by losing weight a good option?Losing weight by improving is a better option; focus on improvement first (both run performance and metabolic performance) and the weight loss will follow. It'll be a slow process but you need to remember you didn't gain the weight suddenly, and few results worth achieving come easy.
If you've got the time (i.e., your priorities geared toward this), steadily increase your weekly volume. If you don't have much time available, slowly increase your weekly intensity. In either case you're trying to create a larger demand on your body, to raise your fitness and your metabolism (the two trend somewhat similarly).
As far as intake/expenditure is concerned, eat the bulk of your calories by 1pm each day, drink plenty of water, look into precisely WHAT you're ingesting, and endeavor to reduce your caloric intake by the tiniest of margins, all the meanwhile increasing your expenditure (i.e., your training load), as aforementioned.
If further increases in metabolic focus don't help, and you find yourself at risk of injury or lingering fatigue that might thus affect work performance (etc), focus on reducing intake a little more. Also, keep increasing your metabolism via whatever means possible: exercises beyond/different than just running. It'll help fire your engine that much more. Few fast runners have slow metabolisms, and virtually NO fast multisport athletes do.
This. And also, eat less meat and you'll lose weight. A lot of people eat too much meat.
But also, if you do decide to cut back on meat-eating, make sure you replace those lost calories to meet the demands of your running. Don't let yourself go hungry!
cbenson4 wrote:
And also, eat less meat and you'll lose weight. A lot of people eat too much meat.
A lot of people eat too much grains. That makes people fat. Eat as little grains as possible, and replace them with meat. Meat is your friend because it is rich in fat and protein. Grains are your enemy because they are full of evil carbs.
if you safely and slowly lose weight it will help, especially since your leg muscles are going to be adapted to supporting that heavier weight, assuming you maintain their strength though
Thanks a lot for some good advice :)
I think I want to increase miles, problem is... not so much time (family is important, own business is important)
I can do extra miles if I rise earlier... but then I might not get sufficient sleep for recovery.. ?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Running for Bowerman Track Club used to be cool now its embarrassing
I think Letesenbet Gidey might be trying to break 14 this Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!