Getting gains on hard running days?
961994
Be careful with this one mate. There are times when that is correct, and times when that is slightly misleading. At times, if all you think you need to do is get some sugar into you that you're doing more damage than helping yourself out.\n\nNow, a really hard run, are you referring to a short and hard run, or a longer hard run?\n\nFor long runs->\n    Important things to think about are the basic biological processes of aerobic respiration. You can find yourself incredibly tired after a long (especially  when it's harder, but that's common sense) run. During long runs most of your activity will be aerobic, meaning that your body uses glucose and oxygen to go through it's normal respiration. Your body doesn't have that much glucose in your bloodstream though, so where does it get it from? Glycogen is a larger molecule used to store glucose in your muscles. As your body uses up the glucose in your blood, the glycogen is released, and therefore more glucose is available. Glucose = sugar. You're pretty much not going to be using up your glycogen supply unless you go around 18-20 miles (you'll notice in marathons that for some reason a huge portion of the dropouts stop in that range when they "bonk" or "hit the wall" ... this is the wall, and the reason for that).\n\nSo you say,  what does this have to do with eating sugar? You need to replace all this used up glycogen (called glycogen replenishment) in your body. This is where you hear about carbo-loading and similar things. That's an attempt to store all the glycogen you possibly can before a race or game or whatever you may be doing. Carbohydrates are what they call complex sugars. Complex sugars are what make up glycogen, and are basically long strings of glucose bonded together that your body can break apart and have a very efficient fuel source from. On the other end of the spectrum, you have your simple sugars. Things like table sugar, the sugar in an apple (or any fruit), sugary candy, etc etc are all examples of simple sugars. This is just glucose (or another sugar molecule, but that's getting into unnecessary complications) and does not form glycogen in your body. It hits your blood stream as simple sugars, and this is the reason for the "sugar high". Ingesting this sort of sugar after a long run has it's purpose as well, but much less so. If you've ever felt like taking a nap after a long run, you're feeling the effects of the lower glucose levels after you run and use so much of it. A little simple sugar hits the bloodstream quickly and helps to keep you going until the complex sugars can provide your true, longer term energy. \n\nSo ... long running = you need to replenish glycogen stores in your body, and you're kinda crashing a bit. Drinks like powerade contain simple sugars, but also your more needed complex sugars. Don't rely on powerade alone though, the ratio is all wrong there, and one little bottle is not enough after a run. This is where the idea of eating something after a hard/long workout comes into play. Complex sugars need not be ingested immediately, but remember that eating pasta (full of carbs aka complex sugars) doesn't give you an immediate energy boost, but the sort that lasts all day. Only simple sugars and no complex will serve as a quick boost, but only drop you even lower. You run the risk of all sorts of unhealthy complications, but most commonly (aka it happens everytime, the complications happen rarely) is that you are just that much more exhausted. You really can run as long as 20+ miles in the morning and be awake for the day ... that wouldn't be the way though.\n\nFor short runs->\n     Much of shorter/hard running is anaerobic. This means that your body needs so much energy so fast that you simply can't afford to be going through the normal aerobic respiration cycle. Here your muscle cells switch to anaerobic respiration also called fe
542162
a your just going to have 2 start drinking more WATER and exercising i recommend 3-5 days a week of running or cycling or aerobics for 30-60 minutes\n3-5 days a week of weight bearing activities..... lifting weights or something\nand stretching\nand eating less Junk
1002654
You'll probably see results within a few days but, don't get hung up on the numbers.  You may experience periods of time where you aren't losing as much as you had been...don't give up!
775984
well you could run in the morning theUf youn lift weights in the afternoon then swim at night. Run in the morning to warm your muscles and body up. Then work on your strength with weights then the swim can soothe your body. IF you have to take somme things out, try to stick to this plan becuase it will warm you up then cool you down. it will also give you exercize and make you stronger.
489241
Strength training - push your self where you are almost out of breathe and hold. next week add more weight and do less reps. Then jog through your neighborhood, find a hill sprint up and then job back down but never fully recover.
950738
To boost endurance and strength you should actually separate your work outs into different session.Long runs for endurance and sprints for strength.Long runs will obviously increse your endurance while sprints in intervals will boost strength by working fast twitch or white muscle fibers.Or you can use a plan like this all in one session.\n\n I've had the best luck with an intervalic aproach.Starting slow after a warm up and strtch,then a brief sprint in intervals.The logic behind this lies in the fuels used for both types of activity(aerobic and anaerobic) and the physiological (or biological) processes that take place.During aerobic activity your body mainly uses fat converted to glucose through either ketosis or gluconeogenisis.\nAnaerobic actvity mainly uses glycogen(stored carbohydrates) for fuel.This will eventually cause a lactic acid build up in the muscles.The slower pace after will help these acid levels disipate and the body buffer these acids to remake fuels like ATP(adenosine triphosphate) and glucose.The Krebs Cycle is involved to some degree here as well.\nYour nubers are pretty good right now.My suggestions would be the careful choice of your day before pre run carb up.Of course long chain carbs help most but the addition of fructose(fruit sugar) will be better for replacing and storing liver glycogen(long term glycogen storage).Fructose is four times moere effective in replacing liver glycogen than any other carbohydrate.\nOne supplement that seems to be of great interest in this particular forum is Beta Alanine.It has been shown in numerous studies to increase the buffering rate of lactic acids.\nI usually don't post links,but you can do a search for those key terms for more information.\nhttp://en.wikipedia.org/wiki/krebs_cycle...\nhttp://en.wikipedia.org/wiki/beta_alanin...\nDoing sprints in intervals will actually keep your body in thermogenisis for a much longer period of time once the work out is over(up to 15 hours) while you'll only burn fat during a long run for about the time you remain in the target heart range.
1084694
Refer to the website www.bodybuilding.com for weights and strength exercises as these are pivotal when losing weight. \n\nTry to mix your cardio up more, too much running is not good on your body and placing too much stress on the same muscles. When you run did it three times per week but break it into different rountines: \nDay 1 - maintain a run same pace for 1 hour\nDay 3 - find a steep hill and run up as fast as you can, slow jog down then repeat until you get to an hour OR run up & down sand dunes \nDay 6 - do sprints for 100m in between do 50 alternate lunges then sprint 100m then 50 deep squats, 100m sprints 50 push ups, 100m sprints 50 deep sit ups, etc...keep it going this will totally tire you out. \n\nDay 2 / Day 4 / Day 7 - do weights using cans or brooms etc.. paint tins as you get stronger. Refer to website. \n\nDay 5 - bike ride go find a track and ride for 3 hours OR mountain hike 3 hours\n\nBuy some DVD's for when you want to do something a little different.
712335
well, run one day and rest the other. This is coming from a expirenced 800 meter runner as well as cross country runner, hydrate and most importantly stretch. If you had to skip one of these it would be, suprisingly the running. running 1 day before isnt going to help that much but if you stretch twice or three times a day for two days you will see an improvement.\nHeres how to strech (overview)\ndo all the normal running stretches but instead of holding them from 10 or 20 seconds hold them for 2 seconds (no more no less). Repeat this 10 times. So you do your stretches 10 times for 2 seconds each.  If your not sweating alot when you do this, your either an extreme runner or doing it wrong
761636
Bag the weights they are not the best thing for distance running.  I use to run repeat 1/4.  Here was a typical speed practice for me.  7-10 LSD then to the track after about a 10 minute recovery jog.  I would then run 1/4 under 65 until I hit 20 or if I went over 65 on anyone of them.\n\nA good friend of mine swears by sprints up hills.  I also Incorporated this when I quit running and started coaching.  Had great success with it.\n\nI also found that I could reduce my mileage if I upped my speed.  I would do my training miles in a sub 6:00 minute pace.  That way if I had an hour I knew I could get in 10 miles.  Yeah, there were some days I went to work smelling bad but I got my 10 in for the day!\nThe speed issue is so tough because of the increased risk of injury.  It is a fine line but once you get there it is like magic.\nBest of luck
786754
You may be pushing too hard. Do you eat before you run? That can be a factor as well
389961
Try running further and further every single time. I think you should also increase the amount of days you run like first once a week thentwice and so on
780203
I won't gain any. I work out 4-5 days a week. I'll just do some extra cardio.
228484
I would start running .5 miles every other day and increase it for awhile, ask your recruiter. Start push-ups practice with a few at a time and every other day do as many as you can many times of the day. One day run, next day push-ups. Get a freind to help you and you will do fine. Good luck.
766068
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
511542
Should be one day of rest in between to give your muscles a day to heal and tone up.  Congradulation on doing them...its more than most do!
957790
It sounds like you may be headed toward over training.  All the running stuff you are doing is great, but make sure you are only doing one day of cross-training.  Concentrate the most on your speed workouts followed by rest or an easy running day.  You can't just push your body day after day at full throttle.  Your body may do everything you ask it to, but you are setting yourself up to get injured.  Make sure that you are eating protein within 30 minutes of finishing your workouts to help repair your muscles and get plenty of sleep.  \n     It sounds as though you are willing to work hard to get where you want to be.  How fast you can become will depend partly upon your hard work, but unfortunately, the rest of it is up to how much natural talent you have.\n     Good luck and keep up the good work!
823720
Tough call.  There is no wrong answer.  You are wise to look at cross-training, and cutting back mileage.\n\nSpend some time on your core strength and flexibility in the gym.  Work on strengthening your midsection and lower back.  Abs and hip flexors are the unsung heroes of distance runners.\n\nCycling, swimming (presumably indoors), and anything else to get in your cardio is good.  Really, given the holidays, anything you will do regularly is fine.  You can stay in shape with any activity of this type.  Don't obsess with staying in your peak form over the winter.  Your body needs rest and time to rebuild.\n\nIf you can tolerate pilates or yoga consistently, a serious commitment to flexibility will yield some major improvements next season, and keep you injury free.\n\nYou might look at an indoor trainer for your bike.  They are pretty reasonable, and you can ride in your livingroom, as hard as you want.  They run anwhere from $50 on up...