Hot to do Primal running and have success loosing weight. page

[cinico]

So my question is to you runners, how do you or did you adjust your running and still have succes loosing weight?

Thank You

[dml]

I cut my running way down, from an average of 50+ mpw over many years to an average of under 10 per week. Almost all of my running now is at a hard effort. Basically, in the 25 years or so that I was a distance runner, I fought my weight every minute of every day. Now that I don't run much, and I lift and do interval work, it's a lot easier to drop the weight. It doesn't help me with racing though. I've run a couple races this year and didn't do too well, but I don't really care anymore either. No more 100 milers for me, most likely.

[Vernon98]

I've run a couple races this year and didn't do too well, but I don't really care anymore either.

[pace2race]

I've lost 20 lbs since July running nearly every day. I'm 5'9" and went from just over 180lbs to 160lbs. 1/2 M and shorter distances it has helped greatly. Longer than 1/2M and I fade worse than I used to when I ran on high glycemic carbs.

My running week changed from doing 2 - 3 longer distance days per week where I did a 2-3 hour run and the remaining days were short easy runs of 1-1.5 hours to going to a week of 2 sprint interval days and 4-5 easy run days of hour long runs. I had a PR in a 5K last August. The old mark had lasted over 3 years. I have a 10k Saturday and I hope to really challenge the PR for that distance.

You want to avoid long sustained efforts at an average heart rate of more than 80% max effort. Longer sustained efforts like that promote cortisol production which will stall fat loss. Do a warm up run before sprinting, a cool down jog after each sprint and a cool down run after the intervals to keep the average heart rate for the workout in the proper range of 75% of max. Easy effort runs should be just that. Average heart rate of less than 75%. For me the correct amount of time now is 1 - 1.5 hours. I could go longer now that the temperatures are cooler without experiencing a drift upwards in rate or having to slow way down to keep the heart rate in range but I don't see the benefit to it on a regular, planned basis.

[aimlow]

I've lost 20 lbs since July running nearly every day. I'm 5'9" and went from just over 180lbs to 160lbs. 1/2 M and shorter distances it has helped greatly. Longer than 1/2M and I fade worse than I used to when I ran on high glycemic carbs.

My running week changed from doing 2 - 3 longer distance days per week where I did a 2-3 hour run and the remaining days were short easy runs of 1-1.5 hours to going to a week of 2 sprint interval days and 4-5 easy run days of hour long runs. I had a PR in a 5K last August. The old mark had lasted over 3 years. I have a 10k Saturday and I hope to really challenge the PR for that distance.

You want to avoid long sustained efforts at an average heart rate of more than 80% max effort. Longer sustained efforts like that promote cortisol production which will stall fat loss. Do a warm up run before sprinting, a cool down jog after each sprint and a cool down run after the intervals to keep the average heart rate for the workout in the proper range of 75% of max. Easy effort runs should be just that. Average heart rate of less than 75%. For me the correct amount of time now is 1 - 1.5 hours. I could go longer now that the temperatures are cooler without experiencing a drift upwards in rate or having to slow way down to keep the heart rate in range but I don't see the benefit to it on a regular, planned basis.

What is your daily carb intake like?

[Uppy]

I've had pretty good results with a run-walk approach. Run until you don't feel comfortable doing it, then walk for a bit. Then run again. I used this for a 5k this past weekend and did pretty decent.

There was a girl on the cross country/track team in college that used to do this - she was an All-American and would slow down to a walk in some of her races.

[Dr. Bork Bork]

intervals

the couch to 5k program took 10 inches off EACH thigh. I have bad ass sprinter thighs (big, strong, and powerful like a Quarter Horse ) with a nice cut running down the side and starting to show in calves too.