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:
- You’re going to do a maximum of two weightlifting workouts per week. You pick which bodyparts you want to work on.
- 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…
- running in barefoot / minimalist shoes and
- 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.
