Running and body shape

[MeghanMe]

Hi everyone! I've been noticing recently that some of us are pretty serious runners -- some as much as 40 miles a week. I've always dabbled in running, but I tend to do no more than 15-20 miles in a good week. I'm considering doing a marathon training program as a way to get up to those higher mileages, but I'm wondering, how does it affect body shape during transition?

What have those of you who run more miles experienced?

[Deborah]

I have run up to 100 miles in a week once and averaged around 70 miles a week for a long time.

Running that much doesn't guarantee weight loss.  Lots of runners training for marathons gain weight because they're so hungry and eat a lot.  So, like at all other times, weight loss is primarily diet.

Last year I was running up to around 40 to 50 miles a week and controlling my diet on HRT.  I think the main effect was slow down body changes.  That makes sense as the body changes from HRT are mainly from fat storage.  So if you aren't storing any fat then things don't change very fast.

On the other hand, it was very useful in burning away the fat from the places I didn't want it.

For a time earlier this year I was running moderately and dieting strictly and the net effect was that I got skinny everywhere.

Once I started eating more that reversed pretty quickly in the desired way.

If you want to keep the changes moving along and run a lot I think you just need to monitor diet closely and eat enough not to start losing a lot of weight but not so much that you gain a lot and compromise your marathon progress.

[barbie]

I run for decreasing my waist size. When I am at good shape, my waist is 26 inch, but it becomes easily 28 inch.
However, running did not decrease my waist size in the long-term (during the past 13 years).
It oscillates between 26-28 inch.

If I do not run, then my waist size will easily > 28 inch. Running has helped maintain my current waist size.

For beauty, whether you are a woman or a man, a slim waist is the most critical in your appearance.



barbie~~

[Harley Quinn]

You'll probably have better results from weight training. Cardio is alright, but it should be a part of full rounded workout routine. Running alone won't get you the results that I think you're looking for.

[MeghanMe]

Wow, Deborah! 100 miles in a week... O.O

I think what I'm really looking for is (a) to take off about 20 pounds, slowly, (b) to lose a little bit in the waist, neck, and upper arms. I was never a body builder, but I have undeservedly big triceps and shoulders (or else really sneaky dysmorphia). My body has always responded well to cardio in terms of weight loss... since I strengthened my bad back enough to run again (about 2 years ago), I've taken off 40 pounds.

Harley, what type of weight training do you recommend?

Barbie, I would *kill* for a 28 inch waist.

[tgirlamg]

My weekly mileage varies but I can be anywhere from 25-70 miles in a week... I love it and miss it when I don't run but always wonder if I'd be getting better fat redistribution to my hips and but if I backed off more... I have had some good padding that started kicking in at the 2 year mark but wouldn't mind more but at the same time I like being lean and mean!!!

Onward we run!!!

Ashley

[MeghanMe]

Deborah, Ashley, at this 70 mile/week level, how much time do you spend running?

[Deborah]

Deborah, Ashley, at this 70 mile/week level, how much time do you spend running?

I was usually running around 10 to 12 hours a week.  If you count the warm up and cool down walks it was a few hours more.

I was actually running too much consistently and ran past the point of diminishing returns to where I eventually crashed my body (3400 mi in 2012).  If I ever get that motivated again I would probably include a lot more interspersed weeks of reduced mileage to recover and consolidate the gains.

You cannot out run your genetics and body type.  Some people may get really skinny but I never did.  I lost most of my fat but still bad pretty thick legs and a fairly solid upper body.  HRT is addressing those things but it's an extremely slow process and I never will be willowy.

[Harley Quinn]

Circuit Training is wonderful for toning up and burning calories. If you are doing it correctly, you will be out of breath at the end. 

[tgirlamg]

Deborah, Ashley, at this 70 mile/week level, how much time do you spend running?

Hi Meghan,

My usual pace is in the 9 to 10 min a mile range... So for example, a 10 mile run would take 1 hour 40 minutes (10 min x 10)... Then tack on prep time before and cool down and shower after... It can be a time killer and take up a good chunk of the day, especially when I am getting up to the 15-20 mile runs... My schedule of other activities usually dictates my running pattern because of this but I truly love it!... We have beautiful woods and coastal scenery here, along with lots of large hills to run up... I just put on music and enjoy it all...

Running is when I do my best problem solving and mulling over of life issues... It affords you undistracted time in a clear headed state to think about stuff and really helps me keep all other aspects of life in perspective...

Onward we go!!!

Ashley

[DawnOday]

Wow, Deborah! 100 miles in a week... O.O

I often do 100 miles a week. In my dreams. 

[Deborah]

I often do 100 miles a week. In my dreams. 

Well, I only did it once just to say I did.  I think it was the influence of too much T.  LOL

I was really, really tired and the long run at the end of the week really sucked.

[barbie]

My usual pace is in the 9 to 10 min a mile range... So for example, a 10 mile run would take 1 hour 40 minutes (10 min x 10)...

It is still a fast pace for me. In my case, I run very slowly and walk in uphill courses. If the course is relatively flat, I can run at 9 to 10 min a mile. My hometown area is basically a big mountain and difficult to find any flat course. Running fast can cause leg injury, and I prefer slow running.

Last night, I crossed the downtown area to purchase a bag and other stuffs in a shopping store. I drink at least 0.5 liter (17 ounces) water every hour. Whenever I stop at a traffic light, I take a sip. I carry 2 water bottles in my backpack and refill them whenever I see a water purifier or a spring. You will see the beneficial effects of drinking enough water (e.g., your facial skin will be smoother).



barbie~~

[warlockmaker]

I'm an old endurance athelete and a health fanatic. I've run marathons uner 3 hrs but have never run 100 miles a week. Comes a point of why run such big milage at the risk of long term physical damage to hips, kneed, back, etc.

I never had weight issues wnen I was running around 30 to 45 miles a week plus yoga and building a balanced body for long term physical health.

I'm 5ft 7ins and 130 lbs and a waist of 28ins. Much thinner and I think I may look too boney.

[Harley Quinn]

I'm an old endurance athelete and a health fanatic. I've run marathons uner 3 hrs but have never run 100 miles a week. Comes a point of why run such big milage at the risk of long term physical damage to hips, kneed, back, etc.

I never had weight issues wnen I was running around 30 to 45 miles a week plus yoga and building a balanced body for long term physical health.

^^^^
Yes, your cartridge is only good for so many impacts before it will just start breaking down. I was a paratrooper for 13 years and have had a fair amount of hard landings... running all the time and heavy foot marches. I'm paying for it now.

[barbie]

I have seen many beginners try hard to run fast, and stop within 1 year for various reasons, including leg and backbone injury.

I have never had leg or other injury during the past 13 years. I may have been lucky, but my slow pace certainly worked. If you need to burn extra calories, then increase your running time, not running speed.

barbie~~

[Deborah]

I'm lucky in that my body seems to heal well and survive everything.  Despite 20 years in the Army with four of those jumping out of planes in the Infantry, and despite my penchant for running beyond my capacity to properly recover, everything including my knees and back feel as good now as they did when I was teenager.

I have run myself into temporary injuries including a broken foot and various tendonitisis from head to toe, but those always healed fast and healed completely with no long term pain or effects.

Even when I was running a lot, knee pain was never an issue.  Proper running form and shoes with thin soles and zero to little heel rise allow the lower body's anatomy to work properly without misaligning and stressing the knees.

[Mohini]

Good god...  I don't see how people can run that far!  I'm 50, 5'8", and 124 lbs (I think I may have gained some breast weight and in the legs since I started cycling my regimen).  I limit myself to running short sets (like about 50 yards at a time), about ten times, and walking in between during the 2 miles round-trip each day.  Of course, I've been fairly sedentary over my life, especially in the last year where I'm home all day and read all day, and I make myself go outside to get something out of the garden or water it, or to walk to the main road to check the mail.  I'm the only runner out here in my area.  Nobody in my host's family runs out here.  It is DEADLY for people out here in SE Texas.  Not only do people eat badly, they don't even exercise!  Who wants to in this humidity and heat??  Fortunately for me, I live outside of the city where it's always fairly cool in the morning because of existing vegetation and trees.  I feel like I need to exercise to maintain some level of fitness, but to minimize wear and tear on my body as well.

[tgirlamg]

My knees have held up well... I had occasional issues before transition but would switch to bike for a few weeks and be good for another 8 months or so... After I lost about 25 lbs to the HRT I haven't had any issues and I have been running further... I do lose a toenail occasionally if I don't keep them trimmed bit that hasn't happened in a long time.

Onward we go... Btw.... I am getting married today! !!!!!!!

[pretty pauline]

Onward we go... Btw.... I am getting married today! !!!!!!!

OMG congratulations Ashley, it's a new chapter.
Best wishes
Pauline