I’m currently running unattached and would like to drop my time in the 800-1500. I’m 6ft tall and weigh 150lbs I’d like to drop to 140ish because vo2 max would increase. What’s a good way to do this. ( I used to wrestle so I know what it does to your body probably better than most).
you have a bmi of 20. don't change anything.
if you are on very low mileage, you can up your mileage and maybe 5 lbs will come off without doing anything extreme.
Your V02Max will increase but at the expense of raw speed and power/weight ratio. I’m 6’1 and I’m racing my best 800m races at 168-170 lbs, which would be like you weighing 162-164 lbs. I am on the bigger end of the spectrum, but what I’m saying is that lighter isn’t always better in middle distance running. My added muscle mass directly correlates with (relatively) superior 400m speed and better muscular endurance.
If it’s body fat you are trying to decrease, I’d say it might even be smart to lose that body fat and replace it with muscle. Regular Intervals and lifting will melt away your body fat as long as you maintain a decently healthy diet.
Thanks for the info. I get bad shin splints and thought less weight would aid that as well as the increased vo2. I’m running 50-60 miles per week but doing no lifting. Is there any lifting plan you could recommend me.
I personally lift after my workouts, only 2 and sometimes 3 times a week. I target all of the muscles surrounding my shoulders, leg lifts obviously, and then Olympic lifts as well for explosiveness. I’d wait until you’ve been lifting for a couple months before you start on the Olympic lifts though. I do more fast twitch on lower body, so 6-10 reps per set, and then focus more on muscular endurance for upper body, so anywhere from 12-20 reps per set.
With this schedule you will SUFFER the day after your workouts, especially when you first start doing it, but it’ll yield results. Just be ready to go really slow the day or two after a workout/lift day.
With the shin splints: you are FAR away from being at a weight that could cause shin splints. Like I said, I’m about 170 lbs rn, similar height, running 70-80 mpw, and haven’t had them in over a year. You are more likely getting them from malnutrition or increase in training load.
Definitely agree with the other posters, that at your current weight that body recomposition as opposed to weight loss is the way to go to get faster.
Also, your shin splints could be due to a variety of factors. Changes in training load and RED-S were already mentioned but your running mechanics and shoes you wear could be other contributing factors. Are you getting shin splints on the medial side or on the anterior side? Medial shin splints are often due to over-pronation while anterior shin spilts can be caused by heavy heel striking.
I started with them only in medial areas lower insides of the legs. But recently they have started in the upper outside of my shin. My cadence is 160 but I’ve tried recently to increase it and am currently around 168. I know 180 is the goal rate but with long legs it seems like such a stretch to run at that cadence.
Bro 6 foot and 150 ibs is about ideal for mid distance. Got a little bit extra muscle for sprinting, but not too big to slow you down.
sigma grindset wrote:
Bro 6 foot and 150 ibs is about ideal for mid distance. Got a little bit extra muscle for sprinting, but not too big to slow you down.
If anything he should focus on more gains tbh for the aesthetics.