Help this runner add some muscle:

[Studdg]

Last year I decided to run a couple of half marathons rather than 5K's. As a result, I've shrunk down about 10 pounds to 155 (5'11") and 10% bodyfat. Help me put on some lean muscle!

Question 1: Can I still get 10-15 miles of running in per week, or will that be too counterproductive.

Question 2: I've been using this program, but I don't feel like I'm doing enough. Should I add exercises? http://www.wannabebig.com/article.php?articleid=25&pageid=3

Question 3: I don't mind eating fairly cleanly. Any diet suggestions? Remember, I'd like to keep my body fat percentage under 12%, but I'd like to add some muscle.

 

[Micker]

Gaining mass and running are not a good combo. I think you need to decide if you want to be a runner or a body builder. One running while heavier will be tougher and harder on your joints. Another is that your body won't want to gain any mass running that much. You will burn too many calories and use too much energy to be grow muscle mass. Certain people can probably get away with it, but you sound like a person who doesn't gain weight real easy.

I think you should lift. Everyone I know who runs has bad knees. Body building builds your body up, running tears it down in my book.

 

[Studdg]

Thank you for the advice, but I have slightly different goals than most people here.

I'm not looking to be big, just bigger. Functional strength, and of course better looks are my goals. I'd be happy if I were 170 and lean. With my other hobbies, it would be silly if I were 210 pounds. Muscle serves no purpose to me if it doesn't help me run faster, jump higher, or swim faster.

Should I bulk up and then cut, or eat more, lift weights 3 days per week (like I've been doing for the last month) and keep running? I've gotten pretty skinny, so I'm willing to make pretty drastic changes in my workout routine for a month or two.

 

[JohnRobHolmes]

even if you dont gain weight, you will still get stronger. Try to bulk, and then if you actually need it, cut. I doubt you will gain much running so much, unless you eat 6K cals a day.

What is your goal for lifting? more power? more strength? just better looks? You say functional strength, but what functions are you doing ?

 

[Studdg]

Thanks for the well thought out response. I play beach Volleyball, so jumping is important. I surf as well, so paddling power is important. In addition, I would like to look a bit bigger in the upper body. And finally, I'm thinking about replacing the running with Judo.

The guy who mentioned knee pain is right. The day of, and day after a half marathon, I hobble around like a 70 year old. The muscles are a little sore the next day, but it's mostly the knees and hips that are causing the pain. While few things feel better than hitting mile 10, knowing you have lots left in the tank, picking up your pace and passing people up until the finish line, it's not worth the joint damage.