Running/Eating Advice
'Allo! So, I enjoy running quite a bit. I've done some half marathons, and I run 4 or 5 times a week... But I feel like it's time to kick this up a notch. I want to run in the LA marathon. In fact, I want to run in several marathons.
The problem is, I'm a lame vegetarian, and I have a problem with my energy levels. I can run for very long periods of time, but I can't for the life of me pick up any kind of speed. I've maxed out at about 6 miles an hour on my best runs. I'll usually slow to an even 5. That's okay for my daily runs, but I'd rather make better time in the marathons/half marathons. Anyone have any advice for what I can do, or how I can kick up my training?
Also, if any of you LA runners would like to do this with me, let me know!
The problem is, I'm a lame vegetarian, and I have a problem with my energy levels. I can run for very long periods of time, but I can't for the life of me pick up any kind of speed. I've maxed out at about 6 miles an hour on my best runs. I'll usually slow to an even 5. That's okay for my daily runs, but I'd rather make better time in the marathons/half marathons. Anyone have any advice for what I can do, or how I can kick up my training?
Also, if any of you LA runners would like to do this with me, let me know!
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Comments
@GnomeQueen, I haven't always liked running. My dad's been running since I can remember, so I finally decided to try when I was about 20. The first time I went running, I couldn't run from my driveway to the next stop sign. I remember feeling really sick, too. It took me a while to build up some endurance, but eventually I was running 3 miles no problem, and I ended up losing 40 pounds. The nice thing about running is that it kind of becomes addicting because of all the pretty chemicals that get released while you do it, so if you do it enough you will end up enjoying it. It's also pretty great, because no one can really bother you when you run. I work out a lot of my problems on the track.
Perhaps if you had a running partner? If I lived near you, that would be pretty awesome. I'm always looking for people to run with...
Also you NEED to make it a regular routine, try to find a regular time to run at after a few weeks it'll just become second nature.
I recently started running again to complement the workout I'm getting as a mover (Lost 15 pounds since EPIC!) because I've drawn the conclusion that there's no point in being able to single lift 400 pounds if I'm out of breath taking it up a stair case. I've also taken to using the track at my local High school and an athletic friend of mine promised to take me on as a running partner to keep me from stopping.
All the best on your efforts!
As far as eating goes (vegetarians aren't lame
It sounds to me more like your muscle endurance isn't quite where you'd like it to be. I would suggest adding in weight training days into your routine (2-3 days a week). When you train with your legs look at doing lots of interval training with your legs (5-6 exercises x 3 rounds then another 3-4 exercises x3 rounds). The reps are 15-20 and there is a 5-10sec rest in between exercises. The weight isn't overly heavy, but it should be somewhat challenging (trust me, by round 2 you'll feel great and almost worn out already).
As a vegetarian you have a ton of options when it comes to protein with the various amounts of nuts (unsalted almonds, unsalted peanuts, etc...), beans, tofu (11g of protein per 100cal) and various others. As I'm sure you're aware don't forget about taking a multimineral/vitam as well. If not, then make sure you're getting enough B12 too...which may also be your key to keeping up muscle endurance. Hope this helps!
@malia, I never stopped to think about how much protein cottage cheese had. I eat it every now and again, but I should start incorporating it more in to my diet!
http://store.veganessentials.com/vitamins-and-natural-therapeutics-c43.aspx
@JBoogaloo, eggs are out for me, unfortunately.
@teramona there is likely something wrong with me, but I have always HATED chocolate milk. I suppose I should try it again with not-milk...coconut or almond milk sounds like it would taste just like a mounds/almond
joy bar??
If you are running and not aiming to lose weight, you will need those "extra carbs" so your body doesn't start breaking down muscle tissue when you are short on energy. The carbs may give you some quick energy to help you run if you eat some time beforehand too. Way back when I used to still play sports, we were always told to eat spaghetti (or pasta, etc) 1-2 hours before a game.
You can figure out how much you were eating before you changed your diet/running/weight lifting habits in terms of calories. I've been using tracker.dailyburn.com to figure out how many calories I've been eating; its relatively easy to use and free. Once you know how many calories you should be eating for a set amount of running, you will need to eat more calories to make up for the calories of the extra running PLUS more calories if you want to gain muscle mass.
You will be surprised how many calories you will need to make up for when you run. You can try looking at some websites to track how far you ran and how many calories you burn while running to get an idea of why you might be losing weight. Dailyburn does this, but I know some other people have been using endomundo on their phones to track the data behind their runs, including calorie output.
Its amazing to me how much just paying attention to what I eat and do with my body has changed what my body looks like and is capable of in the short time I've been doing so.
As we mentioned before with your muscle development as your run you're going to only burn calories while you run, once you stop the high calorie burn basically stops. But, since you have weights with you, your legs are developing muscle. Muscle development usually lasts for about 48hrs after you finish working out and the calorie burn continues at a moderate rate. MAKE SURE you are eating AT LEAST 4-6 times a day as well to maintain a high-metabolism (constantly burning food keeps metabolism going and stores less fat because the body doesn't sense "starvation phase").
My opinion, a good breakfast to start the day (full of complex carbs for energy in the day), a mid-morning snack (fruit or high protein snack like unsalted nuts), then a decent lunch (something that will provide energy for the workout later - higher protein mid carbs), a mid-day snack (nuts, fruit, small granola bar), Dinner (post workout I'm assuming - lean protein, low carb high fiber) then finally a small snack later in the evening (glass of OJ with a small low-fat yogurt or something like that). MAKE SURE you are drinking PLENTY of water! Water is key to losing weight. Juices are good (natural juices like Purley Orange, etc...No HFCS juices, refined sugar, etc...)
If you are going to change your diet drastically (be careful!) you need to make sure it's a diet you can stick with basically forever and one that meets all required intake (35g of fiber a day, protein is exercise dependant, 3 servings of grains, etc...) Most "diets" are a terrible idea, beause when you got off of the diet when a goal is reached you usually end up slowing your workout routine, maintain old eating habits and end up back where you started, usually worse off than before. Drastic diet changes can, and usually do, wind up being detrimental to your overall health later on (skin issues, internal issues, female issues, male issues, etc...) Definitely go speak to a dietician. But, if you choose not to, make sure that your dietary change still provides you with your daily recommended dosage of vitamins and minerals.
Best of luck and take care! =D