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jenbacca
Canada
20 Posts |
 Posted - 07/28/2010 : 09:29:39 AM
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Hi Ben! I read your reply to Monarchking regarding cutting body fat. You posted an interesting tidbit:
quote:
Your body will use it's glycogen stores then fat stores before it starts to break down muscle for fuel so don't worry about cardio "chewin into your hard earned muscle" because if you have any fat on your body, that will get used as fuel first!
I've read some articles related to Long Distance Running, and how it can increase cortisol levels and eat into muscle mass. I recently started running (3-4months ago), and I'm wondering at what point do I need to worry about those impacts? I am training for my very first 10k race in the end of August, and I plan to continue training after that for a 1/2 marathon. I currently run about 20k/week, split between 2 shorter (4-6k) and 1 long session (~12k); I also intended on bumping up to 25k/week starting next week. I still have a healthy amount of body fat, and I incorporate complex carbs into my diet. Otherwise, I train 4xWeek doing boxing/conditioning/heavy resistance training sessions with a personal trainer.
My goals are: Decrease body fat, increase lean muscle mass, complete my 10k race in 59min, and to just be as fit as I can be!
Do I need to worry? |
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Ben
Personal Trainer
Canada
2038 Posts |
Posted - 07/28/2010 : 3:09:39 PM
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Hey Jen,
You're right, cortisol levels do become elevated in distant runners but I'm not sure if you fall into that category just yet. Distance running is usually defined as anything over 6 miles so if you're only doing that once a week or so in your long 12k run, you should be fine.
And instead of doing 2 short runs each week, you might want to think about adding a day of short intense interval training. By adding one day of hard intervals, you will not only burn more body fat, but interval training will increase your body's Growth Hormone output which will help to repair and build lean muscle mass!
And for complex carbs, try to eat as much fresh produce as possible!! Try to get most if not all of your carbs from fresh, green leafy vegetables and low glycemic fruits!
Good luck!  |
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impacts of long distance running...
