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Runner's Training Tips: When to increase mileage/speed

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  1.  
    • CommentAuthorFree Memberjaclight91
    • CommentTimeJun 29th 2009
     
    jaclight91
    I'm 18 and have, over the course of a year, lost 40ish lbs through dieting and running regularly. At the moment, I'm running about 3 miles with each run at about 8 min/mi. I want to lose those last 5 lbs (hate them so much lol) and I think I've plateaued. I watch my diet quiet closely and am thinking that my workouts are the problem. I guess my question is, what can I do to lose those last 5 lbs, and once lost, exercise the right way so as to not watch my diet AS CLOSELY. I know there will always be some diet watching, but I hope to grow slightly away from as strict as I've been to lose the weight. My normal routine is: Mon/Wed: weight training for 45-50 mins. Tues/Thurs: run 3 mi at 8-8:30 min/mi. Fri: cycling/spinning class for 45-50 min. Sun: Long run (4-6 mi) at about 8:45 min/mi. The big question is...any tips for when I plateau? I know my body gets used to exercises as time goes on. And the other part of my question, is there any way to know when that starts to happen? :) Thanks so much.
    • CommentAuthorFree Memberanabrea
    • CommentTimeJun 30th 2009
     
    anabrea

     I am NOT a weight loss expert or a nutritionist or even a coach so take this with a huge grain of salt:

    Are you watching inches as well as pounds? It seems that you have likely increased body mass due to your weight training and those may be your 5 pounds right there. I'm not suggeting that you stop weight training though, quite the contrary. Muscle burns more calories, and you want to be stronger and healthier. It may be good to concentrate on how you look and feel more than obsessing over the number on the scale. I've also heard that if you eat too little your body can defend itself from starvation by conserving calories. Could that be the case?

    To the other part of your question, if you've been doing this same milage for a while, you can start adding 10% of your milage weekly. You may consider adding some to your weekly long run. Every extra mile that you run even at a comfortable pace is about 100 more calories you burn, so that may push you over those last 5, if you really need to loose them. Do find a training program though so that you have some more specific guidance from a more qualified source.

     

    • CommentAuthorFree Memberjaclight91
    • CommentTimeJun 30th 2009
     
    jaclight91
    Yes I've been measuring and I have lost inches since I've started doing weight training. My biggest problem is portion control at dinnertime (curse that delicious food). Would biking once a week help in varying up the workouts? I've been curious and have been interested in long-distance biking as a supplement to my running workouts.
    • CommentAuthorFree Memberanabrea
    • CommentTimeJun 30th 2009
     
    anabrea

    Re-reading my response to your  post I noticed  a mistake. I actually meant increased muscle mass not body mass as I wrote, which will result in your loss of inches (What you really want to loose, isn't it?) that may not show as weight loss on the scale.

    I'm not sure about the biking but my guess is that if you do that in addition to what you're currenly doing it should work, by simple math: You'd be increasing you calorie expenditure, maybe taking care of some of that delicious dinner food.

     

    • CommentAuthorFree Memberdbikekc01
    • CommentTimeJun 30th 2009
     
    dbikekc01

    jaclight91  - I ride my bike long distance (minimum of 20 miles) and run.  I actually started running to help my biking.  I'm now hooked on both.  From what I have read, changing up the routine often what is needed to break through that plateau.  I have to say, I'm in the same boat as you are.  I love the food and my excercise routine is not quite got my weight were I'd like it.

    Good luck!

  6.  
    runnawannabe1
    I recommend you visit www.runnersworld.com and look under the link "weight loss training" - there are about nine great articles with various approaches to the topic!  Good luck & happy running ...
    • CommentAuthorFree Memberjaclight91
    • CommentTimeJun 30th 2009
     
    jaclight91
    Yes, anabrea, I do want to lose inches, and my body fat percentage is almost to where I want to be. I'm not super focused on the scale, but I have noticed that the changes have slowed. (To be expected, of course, I'm 40 lbs lighter!) Will try and vary my workout routine and possibly get into some long distance biking. Thank you all for your responses. :)
    • CommentAuthorFree Memberjbrower
    • CommentTimeJun 30th 2009
     
    jbrower
    you are not running enough to lose more weight. your body has hit its ideal weight given the amount of calories it can burn with such low running volume. increased time in cardiovascular exercise will lead to more calorie burn. you should start to build your mileage slightly. do it slowly, about ten percent per week, in sets of two weeks (i.e. 24, 24, 27, 27, 30, 30, etc.) running speed won't help you much in losing weight, the time of extended cardiovascular intensity is far more important.
    • CommentAuthorFree Memberslf011
    • CommentTimeJun 30th 2009
     
    slf011
    Have you tried any high intensity type training?  I'm also no expert, but if you are able to take one of your regular run workouts and change it to either a tempo run or intervals of sprint/jog, this may increase the afterburn effect you get from your exercise.  Good luck!
    • CommentAuthorFree Memberdholt
    • CommentTimeJul 3rd 2009
     
    dholt
    I've been running and weight training off and on since college.  I'm always able to reduce my stomach size and waist; however, I'm never able to reduce in sizeable weight.  I think I have a good workout routine but I am willing to change to improve my distance.  I'm not concern with time as much as distance.

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