http://sweat365.com/forum/ Forums Tag: Endurance en Wed, 22 May 2013 05:08:59 +0000 http://sweat365.com/forum/topic/423#post-1798 Thu, 26 Jun 2008 16:18:47 +0000 Brad Hefta-Gaub 1798@http://sweat365.com/forum/ <p>I just reread this thread, and I think there's a couple of points that could be teased out as different questions.</p> <p>I think the original question was from someone who wasn't per se trying to be an elite runner, she mentioned in her profile that she's training for her first half marathon. She also mentions her concern that her arms and shoulders are tired after a run, and that she is small and doesn't have much muscle mass. These are legitimate concerns for a novice. And she's right to think about how to become stronger... she may have other reasons she wants to build muscle mass as well... and would be willing to trade off the decrease in potential elite performance (as that may not be her goal).</p> <p>The next part of the question turns to how to gain the appropriate muscle mass. Should you just run or should you add strength training, are there benefits of adding upper body workouts to a running plan. I think the answer again comes down to a very personal choice. I don't think that at a beginner level there's any harm in adding strength training to your program. The probability that you'd build so much muscle mass that it would negative effect your performance is very low.</p> <p>Finally, on the topic of protein supplements. A lot has been said and can be said about the pros and cons of protein supplements. Personally, I think that protein intake is rarely a limiter in a beginners ability to become stronger and leaner. But if I was concerned about being low on protein, I'd much rather get that protein from "real food" sources.</p> <p>That's just my opinion though... Good luck to all in reaching their goals! </p> http://sweat365.com/forum/topic/423#post-1797 Thu, 26 Jun 2008 12:57:43 +0000 Kate 1797@http://sweat365.com/forum/ <p>Here's another good article on protein and what you need... <a href="http://www.webmd.com/diet/protein-shakes" rel="nofollow">http://www.webmd.com/diet/protein-shakes</a> </p> http://sweat365.com/forum/topic/423#post-1711 Tue, 17 Jun 2008 20:16:54 +0000 rugman 1711@http://sweat365.com/forum/ <p>Your diet should be mostly protein, then carbs then fat. If you want to add a protein supplement, high quality plant based soy is the best.<br /> Protein repairs your muscles, carbs replace glycogen fuel in the muscle, and fat feeds alot of your tissue. I have read that even the thinnest marathon competitor has enough fat to run 40 miles. But you have to be using fat for fuel, not glycogen. This means a slower heart rate, which means building your aerobic base.<br /> You definately should cross train as part of your active rest and do upper body strength training. But higher reps and low intensity.<br /> If you take vitamins they should be food based.<br /> It is hard to get what you need from food these days when one carrot can have allot of vitamins and another hardly any...<br /> As far as your mileage goes, just find a training plan that works for you and use that to progress.</p> <p>Just MHO. I beleive in a more rounded athleticism. Didn't mean to ramble. Good luck! </p> http://sweat365.com/forum/topic/423#post-1702 Tue, 17 Jun 2008 14:56:15 +0000 Kate 1702@http://sweat365.com/forum/ <p>Well, yes running more is obviously better to help your running. Running long distances actually makes your body break-down the muscle (proteins) you've built up before the long distance. I'm not sure all runners are trying to achieve elite status like the picture above. I don't think protein supplements harm running, especially if your diet doesn't include enough protein for basic needs anyway. Every body is different and all people need different amounts of protein. I've found it helps me, but it may not work for others. A good balanced diet works every time! </p> http://sweat365.com/forum/topic/423#post-1675 Sat, 14 Jun 2008 00:03:22 +0000 dave 1675@http://sweat365.com/forum/ <p>tje's point is that the question might better be reframed. more important to run more _miles_ if you want to be a runner. supplementing with protein is something that runners generally dont do because distance runner bodies go fastest when they look like this:<br /> <a href="http://cache.eb.com/eb/image?id=98196&#38;rendTypeId=4">Cheruiyot</a></p> <p>of course your body excretes excess nutrients (yes, including protein) and metabolites in urine and feces, but this isn't the point. </p> http://sweat365.com/forum/topic/423#post-1672 Fri, 13 Jun 2008 20:56:10 +0000 mickieblueeyes 1672@http://sweat365.com/forum/ <p>Thanks Kate. This was, for me too, the first time I'd heard of the supplements leaving through the urine. I usually only use them at breakfast, and I put in some fax seed oil with it. I've been feeling much better since paying more attention to what I'm eating. </p> http://sweat365.com/forum/topic/423#post-1669 Fri, 13 Jun 2008 13:06:24 +0000 Kate 1669@http://sweat365.com/forum/ <p>Your kidneys process the chemicals after the breakdown of protein, but I don't believe the claim above that whatever protein you eat will leave your urine. Yes, you have output of protein in your urine stream, but if you eat a steak or take a supplement, it doesn't just come out like water soluble vitamins. Your body will take up what it needs and whatever it doesn't need it will most likely release in some form of urine or sweat. Protein also is less likely to be stored as fat if you have too much, as compared to carbohydrates. Here's an article for more information on high protein diets and different kinds of supplements available: <a href="http://www.bodybuilding.com/fun/planet4.htm" rel="nofollow">http://www.bodybuilding.com/fun/planet4.htm</a></p> <p>The article is geared toward body builders, but you may learn something from it. I personally am taking in a higher protein diet to train for a figure competition. When I was running long distance, I took protein supplements as well. They helped me not hit the wall in my first half marathon and were easier for me to consume on the go - instead of harmful sugary snacks. </p> http://sweat365.com/forum/topic/423#post-1663 Wed, 11 Jun 2008 14:54:59 +0000 mickieblueeyes 1663@http://sweat365.com/forum/ <p>tje210 I was just wondering if you could elborate on the protien supplements. I recently revamped my eating habits. I cut out all the simple sugars and caffiene, and was trying to eat 25 grams of protien per meal (3 a day) with a complex carb. I was using protien powder at breakfast with oatmeal and fruit. I have felt better more energy and strength. You commented that protien suplements leave the body through urine. Where did you learn about this? </p> http://sweat365.com/forum/topic/423#post-1657 Tue, 10 Jun 2008 05:28:26 +0000 tje210 1657@http://sweat365.com/forum/ <p>lol! enough muscle to last the race? you silly . . . </p> <p>for endurance competitors, the limiting factor is stamina, not muscle mass. you want to train your body to do more with the muscle you have. if you gain muscle mass, that's SO much more more weight you have to carry for a long distance. </p> <p>run more. right now you're barely putting in more miles in a week than you'll be putting in on race day. imagine training for a 50-miler while putting in 50 mi/wk. it doesn't happen :-P running naturally makes your body, and each individual appendage, leaner and lighter. as you're hauling less fat around, you also start to shed the muscle that was helping you carry the fat. this correspondingly decreases the amount of protein you need to ingest (any dissenters?) you don't need to worry about any muscles other than those in your legs and core (what's a shoulder girdle?) so don't! :) and protein is already the most expensive component of our diet . . . most of any protein supplement you take will immediately leave your body through your urine anyway. no sense in spending more money on protein, unless it's some yummy sushi! eat some nice raw salmon or tuna, and you'll never again think of processed protein. mmm omega-3's . . .</p> <p>to wrap up: of course you have enough muscle. you've got 6-10 more weeks to train that muscle properly. no matter what, you're gonna finish that race . . . the manner in which you train your body determines whether you race fast or slow. rock it on! </p> http://sweat365.com/forum/topic/423#post-1656 Tue, 10 Jun 2008 04:15:05 +0000 wendylou1231 1656@http://sweat365.com/forum/ <p>I'm small (5'1" 116) and i run 15-18 miles per week. I'm training to complete my first half marathon in August in Portland, MI. But i worry that i may not have enough muscle to last through the race! Should i work on shoulder girdle muscles to hold up my arms? or is just running enough? Will a protein supplement added to my already calculated diet help? </p> http://sweat365.com/forum/topic/353#post-1295 Wed, 02 Apr 2008 22:43:01 +0000 nutritionexpert 1295@http://sweat365.com/forum/ <p>As a registered dietitian(RD) with a strong interest in sports nutrition, I just wanted to share my latest and greatest find: Endurance Sports Nutrition (second ed) by Suzanne Girad Eberle MS, RD. Paperback $19.95<br /> She covers everything from water sports to triathlons to ski racing to supplements and more. It's a great reference to maximize your performance thru nutrition. Based strongly on scientific research, she makes it fun and interesting to read. As an athlete herself, she has been thru the trial and errors of fueling during endurance events. I highly recommend this book and have referred many of my clients to get a copy. </p> http://sweat365.com/forum/topic/338#post-1231 Sun, 16 Mar 2008 02:36:11 +0000 Lisa Sabin 1231@http://sweat365.com/forum/ <p>I am a personal trainer and a running coach. I would suggest seeing a nutritionist. It sounds like you are training hard, but you may need to tweak a couple of things in your diet. </p> http://sweat365.com/forum/topic/338#post-1230 Sat, 15 Mar 2008 22:12:13 +0000 soonerman 1230@http://sweat365.com/forum/ <p>Cool, I have just started recently. I will be doing more, Thanks </p> http://sweat365.com/forum/topic/338#post-1228 Sat, 15 Mar 2008 20:18:33 +0000 determinedgal 1228@http://sweat365.com/forum/ <p>Do you train on hills? I have found that inclines and speed work do wonders for the belly. Good luck. </p> http://sweat365.com/forum/topic/338#post-1227 Sat, 15 Mar 2008 17:29:01 +0000 soonerman 1227@http://sweat365.com/forum/ <p>Ok I have been training for the OKC Marathon since January. I have averaged around 40 Miles per week. I ran a 20 today. I started at about 186 and now down to 170 normaly and have been there for about 3 weeks but my belly is 36 and it has been since I started. I am 5' 8" and I eat really good. Mostly fruits and veges and lean meats . No soda. Only water and OJ and an Occasional Endurox sports dring after my long runs. I do weight traing 3 times a week and situps 2 to 4 times a week. Any one no what I can do to loose the belly. I don't drink alchol either. </p>