5k Running While Still Gaining Muscle and Weight

by Isa A
(Florida)

I want to know how I can weight lift and still train for 5k without overdoing it. I weigh 113 lbs and I want to gain 7 more pounds but I also want to train for a 5k run. How can I do both and not lose any weight?

Answer by Dominique:

Hi there,
Thanks for your question.


5k running while gaining muscle
What you want, my friend, is having your cake and eating it too!

The goals you are setting for yourself are somewhat opposed, so it's pretty tricky. It will really depend on how committed you are to your running goal vs your goal of gaining muscle and weight. It's going to be challenging if you need to train hard for this 5k and satisfy a certain time goal.

Let's cover off on:

1. Principles of Gaining Muscle and Weight
2. Optimal way to prepare for a 5k
3. Shortcutting your 5k Preparation to Assist Gaining Muscle and Weight


Principles of Gaining Muscle and Weight



This is less for you and more for others reading along(!). You probably know this. But in order to gain weight and muscle, you need to ensure that in addition to the strength training you are undertaking, that you eat a lot. You need to consume more calories than you burn and you need to ensure the intake of sufficient protein as a key muscle building ingredient.

Optimal way to prepare for a 5k




5k running while gaining muscle
Now, the optimal way to prepare for a 5k would include a lot of easy running. Depending on how serious you are about your time goal, you'd need more or less mileage.

When you are starting out and "just" want to finish a 5k, then running 2-3 miles a number of times per week is fine. When you have serious 5k performance goals in mind, you may need 60 miles per week and a long run of 10+ miles. You can check out the 5k Running Tips page for further info.

In addition to all that easy running you would do a mix of different faster workouts, such as tempo running, interval running and goal pace workouts. You can find more about these types of running on the Running Workouts page.

The problem with all that easy running is that it burns a lot of calories. It makes gaining weight pretty tough to achieve.

Shortcutting your 5k Preparation to Assist Gaining Muscle and Weight



The key then, to preparing for a 5k while still gaining weight and muscle mass is to limit the total amount of running you do. You could try to keep the total amount of running and other aerobic exercise to a minimum and do some limited faster work (like 30 seconds hard / 30 seconds easy alternating) to help drive some short-term performance uplift.

The additional benefit of the higher intensity running is that it is more of a muscle builder than long distance running. Several studies have shown that HIIT (high intensity interval running) stimulates muscle protein synthesis better than easy running over longer distances.

So, that's what you can consider. Once again, it will not lead to optimal running performances, but a 5k is not a massive distance, so if you want to finish a race and are happy to crash and burn or do a bit of walking in it than this is a plan. It sounds like your priority at the moment is gaining muscle and weight, so that's where the focus should be.

Hope that helps.
Kind regards,
Dominique


5k running tips





Join in and write your own page! It's easy to do. How? Simply click here to return to 5k Running Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Heart Rate Monitor Training - The Zoladz Method

    Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

    Read more

  2. Yasso 800 :: The Marathon Pace Workout with a Twist

    running-quote-049.jpg
    The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

    Read more

  3. Running for Weight Loss - Injured...

    I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

    Read more

  4. What Can I Do To Improve My Half Marathon Time?

    I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

    Read more

  5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    daniels-running-formula-01.jpg
    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more