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Long distance running advice Anonymous
Hey /fit/ I need to ask you a couple of questions:

1. Does it make any difference what trainers I wear for when I jog? I currently wear Nike tennis shoes (pic related), but would I be better off with wearing "running" shoes? I jog 6 miles every 2 two days, I burn over 200 calories in each one hour session on a treadmill with incline settings on, just in case you're wondering.

2. I usually get very dehydrated after running on the treadmill, I usually exercise before I go sleep. So I'm asking does it matter if I drink some water after I exercise, or should I sleep on it on the assumption I will burn extra calories by hydrolysing fat to produce water?

3. I only have meat for dinner approximately 2 or 3 times a week (due to my pseudo-vegetarian mother), will this impact my muscle gain and recovery? How many grams of protein should I be eating per kg of bodyweight. Should I take creatine and/or other protein supplements? Or would a daily supplement of two eggs be sufficient?

4. I want to run long distance competitively in the future, what kind of distance should I be covering in a certain amount of time? Any other exercises I should consider other than running? i.e. situps, pressups, chin ups etc? I want to run in marathons to clarify.

6. Also before I forget, which is better whilst training, shorts or sweat pants and why?

Further info, I'm 21, 5 ft 6, 61 kg, slim/slightly muscular build, max heart rate I've ever reached was 195 bpm, and I lift light weights (dumbbells and barbells), sit ups, chin ups, press ups in addition to my running.

Pic related it's the tennis shoes I wear whilst jogging.
>> Anonymous
Dude, exercising (especially cardio) before bed is epic fail. Your metabolism slows down to a fucking halt after you go to sleep. Plus if you do it in the morning before you eat you burn more fat and also your metabolism is increased and burn a little extra throughout the day.
>> Anonymous
>>481407

You sure? What if I get the urge to overeat to compensate for the burnt calories?

If I'm exercising in the morning, should I rehydrate then, or let my body take the toll and utilise fat to restore lost water?
>> Anonymous
not OP, but I am interested in answers to 1, 3, and 6.
>> Anonymous
>>481429
>>What if I get the urge to overeat to compensate for the burnt calories?
ROW ROW FIGHT THE POWAH
>> Anonymous
i'd wear shorts if youre just running on a treadmill...sweat pants will just make you dehydrate faster.
>> Anonymous
>>481400

OP here, I accidentally question 5 so inb4 where's question 5.
>> Anonymous
>>481400
2. Uhh, what the Hell? Why don't you just drink water while you run? Doesn't the treadmill you use have a cup holder for bottles? Drink while running, OP.
>> Anonymous
shit, is cardio before bed really that fail?
>> OP
>>481460

I forgot to ask that, I do have a bottle holder in my treadmill, but I'm not sure if it makes any difference, will it bring my heart rate down if I drink water whilst exercising?
>> Anonymous
FIY. If you want to loose weight, or get a better figure. Water is the way to go, it flushes the sodium out of your body, allows you to retain less water. aim for 1-2 gallons a day.
YOU NEED WATER.
>> OP
>>481465

So diet sodas and fruit juices don't count? (talking about fluids outside exercise of course)
>> Anonymous
>>481478
DRINK WATER AND ONLY WATER
>> Anonymous
>>481462
Surely you can sip water while jogging, right? I take a liter of water when I run on the treadmill. Just slow it down for a minute or so to get yourself a drink and get back to running.
>> Bartles
>>481478

Ditch the soda period. You want caffeine? Drink black coffee(Taste grows on you believe me) Fruit juices are great, just be careful on how much you drink, try and get 100% juice if you can't juice it yerself. No sunny D and tang are not fruit juices. ( No hyped up sugary crap)

I personally only take grape juice when I take my daily Creatine, since it needs sugars and carbs to transport it to the muscles. But other then that, milk, protein shakes and water!

And endurance training you say? I know as a bodybuilder I shoot for 2g's of protein per pound. I would think that you need 1-1.5 grams of protein per pound.

Two eggs? thats like what 12 grams of protein? lol
(Make sure you get some eggs and milk in the day, along with some BCCA supps) the amino acids in eggs and milk and some protein shakes are imperative to muscle growth.

Try to get 5-6 small meals in the day.

On days that you lift, run after you lift. Make sure you have ample recovery days in between workouts. Eat like a champ.

Anymore questions hit me up on AIM as Nobodylistening1
>> OP
OP here

>>481407
>>481453
>>481465
>>481508
>>481513

thanks!
>> OP
>>481513

one more thing I can't afford creatine just yet (will be able to buy after one or two months), how many eggs and how much milk should I eat/drink daily then to compensate for protein on days that I don't eat meat?
>> Bartles
Oh, also hit up www.animalpak.com not really an endurance site, but they've got a lot on bbing / PLing and tons of great articles on weight training, nutrition and training.

Oh, and don't hurt yourself. Again, any questions feel free to hit me up on aol instant messanger, or if you really want I'll give you my email. I know when I first started in the game, I over trained. (2x lifting 2x cardio a day) under ate and after a month had no progress. But now that I got it all straightend, hitting new personal records every week.

oh,>>481465is me btw. lol
>> OP
Oh yeah, does it matter if I run wearing tennis shoes or running shoes?
>> Bartles
>>481526

Creatine isn't really for endurance athletes as you run mostly on aerobic energy. ATP, the chemical creatine helps you create is used with in 15-30 seconds of hard effort. Thats why you can hold your breath and start sprinting for a few seconds, but after a minute you have to start breathing. ( Not needed, but you can if you want to) Make sure your on a good multivitamin. I take Animalpak.

See if you can pick up a good protein shake, Whey isolate.(I take one with breakfast, and one after I finish my workout session, thats when your body NEEDS protein and carbs etc or else it will be in a catatonic stage, breaking down the muscles for energy) Any brand. Tell your mom you need meat :P

Um, 8 grams of protein for 8oz of milk ~6ish for an egg. You weigh 135lbs or so so try and get 100-150g's of protein a day.
>> Anonymous
It matters at time because you can be an over-pronator and it could help making your running more efficient. Tl;dr Get running shoes, some are cheap as hell and dont go for the 100$ ones go for the 60$ ones.
>> Bartles
Oh, and running in running shoes offers much more support for my feet. So I'd go with those, unless you like foot / knee problems.

Thats my exp, not a big runner but I run 2 miles after I lift, and my feet/ knees / hips / lower back feel good while wearing my NB running shoes, wearing my vans slip-ons kill me :P

Arch support ftw.
>> Bartles
http://www.nutritiondata.com
Good site for when I set up a meal plan.
Check it out.