Body Fat

Fat don't twitch, buddy.

Yes, losing body fat will help you a lot ecspecially in longer distance races. You don’t have to worry about calorie counting or anything, just eat healthy foods and your body fat will naturally drop. I say aim for 10-12

Run more mileage, at EASY paces (emphasize easy, buy a heart rate monitor and keep it below 80% of you max) and the fat will melt away.

The HRM is a great tool for keeping my easy paces honest. A side effect of that was super low body fat, to the point where I'm freaking cold all the time (no blubber)

2cntz wrote:

Yes, losing body fat will help you a lot especially in longer distance races. You don’t have to worry about calorie counting or anything, just eat healthy foods and your body fat will naturally drop. I say aim for 10-12

Any workouts especially to help with that? My XC season is over now so I won't be doing many long easy runs since I mainly run the 400 and 800 indoor and outdoor season. Do you think decreasing body fat would help with that too?

Run more fatty wrote:

Run more mileage, at EASY paces (emphasize easy, buy a heart rate monitor and keep it below 80% of you max) and the fat will melt away.

The HRM is a great tool for keeping my easy paces honest. A side effect of that was super low body fat, to the point where I'm freaking cold all the time (no blubber)

XC seasons over now unfortunately so long easy runs aren't really in my agenda. How do you think body fat would affect my 400 and 800 times and do you think doing some core work after workouts would help?

I recommend doing aerobic workouts (tempos, fartleks, progression runs, hill repeats) with some speed development every week or two. I don’t recommend taking out the long run as the 800 and 400 are still very aerobic ecspecially the 800. This is an example of what I mean

M progression run

T easy

W easy

T fartlek

F easy

S long run

M 20 minute tempo followed by 4x200 w/ walk back recovery

T easy

W easy

T 8x40meter all out

F easy

S long run

Also do strides after easy days

Yeah a core routine would help as well. Planks side planks,, v twists, bicycle crunches, hollow holds, shoulder touches and push ups are good.

Jrjfof wrote:

I recommend doing aerobic workouts (tempos, fartleks, progression runs, hill repeats) with some speed development every week or two. I don’t recommend taking out the long run as the 800 and 400 are still very aerobic ecspecially the 800. This is an example of what I mean

M progression run

T easy

W easy

T fartlek

F easy

S long run

M 20 minute tempo followed by 4x200 w/ walk back recovery

T easy

W easy

T 8x40meter all out

F easy

S long run

Also do strides after easy days

Hmm, seems like a lotta distance for me. I like where your heading but I’d incorporate more speed in for myself. But thanks!

Krifi wrote:

Yeah a core routine would help as well. Planks side planks,, v twists, bicycle crunches, hollow holds, shoulder touches and push ups are good.

I’ll be sure to do some after workouts! Thanks.

I hope you gain more weight.

You're a troll wrote:

I hope you gain more weight.

I hope you're kidding. 17% body weight isn't something to call home about, but it's definitely not fat