A Solution for Skinny – Fat Runner Syndrome

In spite of two major knee reconstructions, I love running long distances.

Even though I am built like an hypermuscled Clydesdale, I still love throwing on a pair of shoes, hitting the trails and watching the world slow down as I ground out the miles. Aside from the numerous health & fitness benefits, I love how I “feel” when I run.

So, I can understand why a LOT of runners:

  • Focus exclusively on running
  • Ignore the other components of physical fitness
  • Allow muscle mass to waste away
  • And end up with a Skinny-Fat body

But…it doesn’t have to be that way.

It is possible for long distance runners to hold onto a decent amount of muscle mass and avoid looking like a anorexic Hollywood actress

Here’s how.

Nutrition

  • The Paleo Diet should form the base of your eating plan. The high nutritient : calorie ratio makes it the best choice for repairing muscular damage brought on by your workouts.
  • Fish oil and a quality green food are two base supplements that I recommend to all clients – runners or not.
  • While Paleo is your best choice throughout the day, when it comes to your pre & peri-workout nutrition, Paleo carbs (except for fruit juice) aren’t going to work. Too much fiber, slow digestion, full belly. Not good when you’re running for miles & miles.
  • What you need is Sugar and BCAAs before, during & after each work – cardio & resistance.
  • Buying tip – My favorite BCCA supplements are Scivation XTEND and Biotest Surge Workout Fuel.
  • Supplement daily with Creatine. Improved ATP storage. Improved muscle cell hydration. Better looking muscles. What else do you want?
  • Buying tip – Choose a micronized creatine powder from a reputable brand

Training

Here’s where we stimulate muscle growth.

And we’re going to use either of these two programs to do that.

But, we’re going to make some modifications:

  1. You’re going to do a maximum of two weightlifting workouts per week. You pick which bodyparts you want to work on.
  2. You’re not going to do the leg workouts during your running season.

I have tried to have clients do both and it almost never works. Without a pile of performance enhancing drugs, your legs won’t recover from the combination of weight lifting & running.

Post Workout Recovery Techniques

  • Post-Workout Carb/Protein Shake
  • Hot/Cold Contrast Showers
  • Fish Oils
  • Meditation / Sleep
  • Epsom Salt Baths
  • Ice
  • Massage
  • TENS
  • Chiropractic / Acupuncture
  • Traumeel

Sleep

GET 8 HOURS SLEEP!!!!

And consider switching to a “barefoot” running technique

Ever since I switched to…

  1. running in barefoot / minimalist shoes and
  2. landing on my forefoot / midfoot instead of using the standard “heel-toe” running gait

…my knee pain & shin splints have disappeared.

Well, there you go.

A solution for Skinny-Fat Runner Syndrome.

Follow the plan and within no time, you’ll be a lean-muscular runner.