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Long time no run , trying to gain weight as I am wokring out these days and need to gain weight,too much running will not do good for it right?
That just gave me a headache , need advice
I would say EAT, EAT, EAT. Any good workout program should have some sort of cardio in it. How much you need to run depends on what your goals are. The heavier you are, the harder it will be to run without having potential joint issues. I would say talk to a certified personal trainer, have him assist you in coming up with a program that meets all of your goals.
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I'm not a diet expert, but I think the rule of thumb is that you burn about 100 -150 calories per mile depending upon effort level during a run. I would just do the math from there: Eat at least enough to defray the calories spent running. I'm not sure on weight-lifting stats, but MikedaMarine is the most correct.....eat, eat, eat if you want to gain, gain, gain.
I am assuming that you would like to gain more muscle as opposed to fat. In order to gain any type of weight, you must eat more. With that said, you still want to incorporate cardio into your program as 1) its good for the body and 2) you want to burn excess fat from your diet so that the weight that you gain is lean body mass. In order to accomplish this, you must do high intense running or interval training with appropriate recovery periods. You can easily see that track runners are very lean and muscular whereas long distance runners lack a significant amount of fat OR muscle. Keep in mind that interval running will take some adaptation and your body will need more time to recover. Additionally, it is often hard to motivate yourself to sprint so I recommend that you find a partner to challenge you or a heart rate monitor to keep you honest!
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Actually, slower running is better at burning fat than faster running (this is well documented). The question is how much time do you want to spend? High intensity running, such as intervals, relies more on glycogen stores (carbs) than fat. So if you want to run and you want to burn fat, run slow, then eat 100 to 110 calories per mile to avoid weight loss.
If you want Muscle weight...the formula is simple..."RUN and LIFT LOTS" and "EAT EVEN MORE." Minimize on high fats. Maximize on protein and veggies.
Actually, slower running is better at burning fat than faster running (this is well documented).
That's somewhat misleading since it's based on distance rather than time. If you run for an hour you will burn more calories if you run fast than if you run slowly. The slow run fat burn is really only efficient if you have a lot of time for a nice long jog.
On topic: as other have stated, if you want to gain weight you need to take in more calories than you burn each day. Try eating calorie dense foods (granola, dried fruit), healthy fats (nuts, avocado, olive oil), and a decent amount of protein (fish is a particularly good meat since it also includes healthy fats).
Good luck and happy running!
Figure out your basal metabolic rate (how many calories you use just staying alive) and add the calories you expend doing every day activities and daily exercise (running, weight lifting, climbing stairs at work, etc.)
Then make sure you are eating more calories than you are burning if you want to gain weight. I would recommend no more than a 350-500 calorie per day surplus to assure you are gaining quality weight (lean tissue).
Thanks guys , all of you with the awesome ideas ,and I am trying to have a RUN and EAT plan with a personal trainer
Too much running will inhibit muscle gain. Running intensely or distance causes the production of the hormone Cortisol. Cortisol inhibits muscle growth.
If you are wanting to gain weight because you are unhealthfully (is that a word?) thin, I suggest not running for some time and focusing on strength training along with a good weight gain diet.
Once you have achieved a healthy weight it will be easier to maintain and running can come back into play.
If you are already a healthy weight, but want to pack on some more muscle, run easy 20-30 minutes 3x per week. Do not combine running and resistance training sessions.
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