Advice on NROL for Runners

[tcoy777]

I am going to start NROL today. I am very excited about it, Its the first program that really makes sense to me. My question is I am a runner wanting to add muscle but not loose any of my aerobic level. Should I do anything different in the plan to assure that. I am starting to train for a 1/2 marathon in a month or so. I understand that Lou is not for aerobic exercise, but for my training I have to to a lot. I do a lot of speed workouts, cruise intervals, temp runs and long runs. I average 25- 30 miles a week. I am 6'0 and right now am at 165. I have always battled my weight. Thats how I found running. I have lost over 70 pounds in the past 4 to 5 years and have kept it off for over a year now. I am now hooked on running and weight training. I normally lift for an hour (with no clue as to what I am doing, the book should help) and run for 45min to an hour 4 times a week. Any help would be great.

[JoshDunn]

I'd do the programs are stated but maybe try twice per week, wouldn't do the afterburn program and replace that with your running.

Add some stretching to the end of the gym sessions to aid in injury prevention from the running.

Good luck with the programs.

[UpNorth]

I successfully integrated NROL and 5k training this past spring and summer. I put on some weight and added strength through it as well. Some others here have integrated it with everything from 5k training to marathons. Honestly though you will have to sacrifice and little at both ends... meaning you won't get the most out of NROL or your running but for those of us that do it the benefits of being well conditioned (not just being able to run) is worth the trade off.

I was able to work up to NROL 3 days a week and 3 days dedicated to running (an interval session, a tempo run and an easy run) but that was only 5k training. If you wanted to add more miles you might need to drop to a 2-days per week lifting schedule. It really depends on your ability to recover.

I would start out slow by taking some days for easy runs and doing the break-in phase 2 days a week. See how you feel after 2-3 weeks and progress from there.

Good Luck

[LWilson212]

I've always enjoyed running and I've done a variety of races, including two half marathons. I've been doing New Rules since February and I've seen good results, including visible muscle development and strength increases.

The changes I made to my running are putting in less time and mileage and instead going for more intervals and higher intensity. I've seen good results in my running too. I did the same 10K last September and again this year and I cut off over 2 1/2 minutes off my time from last year.

I've struggled with my weight also and New Rules has allowed me to eat more and my weight stayed stable.

Leah

[tcoy777]

Thanks for the responses. I did my first NROL Break IN session last night. I warmed up by doing a mile of running. Then the Squats, Static Lunges, 2 point rows, push up and swiss ball crunches. I thought I could still do my normal routine of running after that. NO WAY. I started to run and my legs turned in to jello. I have been doing leg workouts and using the Squat machine at the gym. Obviously that workout was totally different then NROL. ITs the first time I have done lunges, so that may have been it.

It was a great workout, but I was really mad that I could not get my running in. Do you all think I should just run my mileage before doing squats and lunges? or is it possible I just did to much weight for my first workout? It seems tough but I completed all set and reps.

My legs may still be a bit dead from running 13.1 on Saturday, which was my first 2 hour run. Here is my running log, if anyone cares to look at it and see if they think I am doing to much or not enough.(RunningAHEAD - tcoyle's log: Summary)

All in all this program makes total sense to me, even as a runner the exercises make more sense then isolation exercises like I had been doing for 11 months now with some gain in muscle mass, but seem to not get much stronger.

thanks for your help in my quest. The 1/2 marathon is not until March so I may just back down my running for a few months. I still want to hit my goal of 1000 miles this year and I am only about 100 or so away!!!

[UpNorth]

You could do both the same day but again it's a trade off. If you really give it your all lifting you're not going to be able to go right out and get in a quality run. Conversely if you get in a solid run you're not going to be able to do your best in the gym. However you could do one in the morning and one in the evening if you have the time and ability to recover.

Keep in mind regardless of the advice you get, everyone is different so be sure to stay within yourself while ramping up the volume.

Also if your interested in seeing logs of runners who also do NROL check out my log, BamaDave's, TwinsVikingsFan's and Barrett's. All of us at some point in the past 12 months have the mix in our logs.

[tcoy777]

How do you look at someones log?

[UpNorth]

Head over to the Training Log section of the site and browse through the messages originated by the names I mentioned. You shouldn't have to go back through more than 2-3 pages to find everyone although it may take a bit of time to find the right time periods in each log.

[Lisa~]

Here's a little help:

UpNorth's log

BamaDave's log

twinsavsvikingsfan's log

Barrett's log