Not so nice days: Run Less and improve!

Lose Fat but Maintain Muscle for Improved Running Efficiency. This is the time of year that weather and light conditions may discourage outdoor running. Turn what may be a potentially disheartening season into an one that encourages you to become a stronger runner by running less and working out more indoors.

The article “High Reps or Low Reps for Fat Loss?” by Tony Bonvechio for MyFitnessPal.com is aimed at people who are trying to burn fat through exercising. The discussion is centered on this topic, as the title implies. However, if you are looking at strength training to improve body composition by maintaining or increasing muscle and decreasing fat to be a stronger but lighter (or not heavier) runner, the advice works as well. The very last section “The Big Takeaways” provides the information you require in a nutshell:

• Watch your intake; “maintain a subtle calorie deficit” or at least attempt to avoid inadvertently increasing calories as you perform more work exercising.
• Ensure an adequate protein intake such that you are getting at least 0.36 grams per pound of body weight according to the US Recommended Daily Allowance guidelines. Other sources recommend more for building muscle in persons who are highly active (0.7-0.8 grams per pound); Bonvechio says to take in 1 gram per pound but I think this may be a bit high.
• Lift moderate to heavy weights “for sets of 3-8 reps, 2-3 times per week” to maintain or increase muscle mass.
• Schedule HIIT, “high intensity interval training 2-3 times per week to stimulate fat loss”.

The article has links to 3 HIIT routines (just above the “Big Takeaways” section). For instructions on how to perform a 10-20-30 HIIT workout watch Bonvechio demonstrate it on a bicycle, or  the University of Copenhagen video, or a New York Times WELL video (select the specific video from the top banner). The NYT WELL blog page has other short workouts as well.

Runner’s World published a comprehensive article that has numerous links to routines that can help you, with hard work, perform “at your full potential”.

RUN HAPPY!

http://blog.myfitnesspal.com/high-reps-low-reps-fat-loss/?194774093802557

http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

http://www.mensfitness.com/nutrition/what-to-eat/protein-guide-maximum-muscle

10-20-30 HIIT workout University of Copenhagen
https://www.youtube.com/watch?v=MQvVXJubm5I

http://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit

http://www.nytimes.com/well/guides/really-really-short-workouts

http://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises

http://www.runnersworld.com/tag/strength-training