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2,116 6/17/13 8:19 A
Bodyweight exercises can be extremely challenging and don't require any extra equipment. Check out Body by You or You are your own Gym by Marc Lauren
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246 6/16/13 11:24 P
Well, I used to run and do other cardio almost exclusively. Then I started eating lower carb; I try to keep it below 100 g carbs/day, which isn't very strict. I also incorporated a lot more strength training into my fitness routine, substituting it for some of the cardio. That helped me drop my body fat and become leaner (although not longer -- turns out exercise can't actually make you taller). I still run but not every day, more like 3-4x/week.
You don't take rest days just when your legs hurt. You take them to allow microscopic tears to heal and should take a rest day after each running session. You REALLY should incorporate strength training, otherwise you may turn "skinny fat" due to your body eating into your lean muscle rather than fat. Strength training helps mitigate this.
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645 6/16/13 5:02 P
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I don't know how much protein you are getting but maybe increasing the protein could help. Riding a bike might also be beneficial as way to take a break from running. Have you tried using the workout generator and doing body weight exercises (pushups, planks, squats, bridges, bridge ups, etc.)?
There are different ways to do pushups that could make them more challenging. Maybe start with the workout generator and see if that can help you figure out some kind of routine to start out. That's what I did when I first started doing strength training (with gym equipment). Then, when I decided to do it at home instead of at the gym, I went through the workout demo (see the links below) and picked out ones that I could do. I made sure that I picked out ones that would make up a full body workout. You could start out with some of the more basic exercises and then as you get better at them (gets easier, not getting fatigued, etc.), you can go to the more advanced exercises. I think a lot of it is figuring out what works for you and working from there.
I don't think running alone is going to get you the results you're hoping for. I think you need to add in some challenging strength workouts a few times a week if you really want to focus on changing your body composition. I would guess that most, if not all of the runners you're seeing who's bodies you admire strength training regularly.
I know I should be strength training but I find it challenging to do that at home. I have a kettlebell but grew really uninterested in the instructional workout DVD I bought. I tried some of the spark instructional videos but I just didn't like them. Maybe I would be better suited for some free weights but not sure that I'd be using them properly or know when to change up the exercises or even what to change them up to. It would be nice to have accessibility to nautilus equipment at the gym, but I have two very young children that consume my waking hours. I do take an off day and walk. I haven't had a problem w/ sore muscles and joints so I haven't required more frequent off days though I know you will probably suggest them ;) Was hoping that some dietary changes might be the easiest method of seeing the results I wanted.
I started running at the end of March and have worked up to 4-5mi on weekdays and 7mi on weekends. I'd love to get more of the "runner's look" i.e. drop a few lbs for speed and well, just to look like a runner! In my mind runners are very long and lean, but I know they really come in all shapes and sizes! :) Not sure that I can drop my kcal intake any lower though, I had to adjust up to ~ 1500/day and not sure I would fair well attempting low carb.... I really eat for energy and I can feel it when I'm low. I only lost ~3# since I began running...... but my boobs are pretty much nonexistent now. That seems to be the only place I have noticed a change. Any tips on getting more of a thinner, leaner, "runner's body?"
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