Late 40s next steps running and build, not metabolise muscle

[Duke Caboom]

Hi,

I'm in my late 40's. Over the last 15 years I had gradually built-up extra fat. Only one or two pounds per year but it added up to quite a lot.

Since Christmas I have been more careful about eating and drinking and lost quite a lot of weight. Weight loss slowed down in spring but, since lockdown, my working time has been more flexible (longer, but more flexible) and I have been able to exercise a lot more. I am now running 10k in 48 minutes every other day and often doing something more gentle - 5k walk or 12k cycle with kids - on other days. The weight is now coming off at 1-2 pounds per week. I am now about 8 pounds off my target. I'm confident that with the running I am doing now I could be at or very close to target weight by September.

In September all the time flexibility will be gone and finding an hour 3 or 4 times per week will be very difficult. The walks and cycles with kids reduce too, once it gets dark and cold. So, I'd like to get to a point by early September where I am at my target weight. Once there I will monitor and increase exercise / decrease calories as required to remain steady. My plan was that I could be doing a 5k twice a week, maybe with interval training or hill work, and a 10k on the weekend. But then I read that I should be doing resistance training.

Also, I've always had a fairly muscular build which I don't want to lose. I've read that too much distance work means that you start metabolising muscle rather than fat and actually I'd like to keep or even build-up that muscle, despite my age. Also - I've read that for those approaching 50 you need to do resistance work to keep in shape and I'm currently only doing running.

We have a good treadmill, a large selection of weights and a space for indoor exercise such as press-ups etc.

Questions:
If I keep running 10Ks until my spare tyre is eradicated, am I metabolising muscle, or will the body always burn fat first, then muscle when the fat is all gone?
Should I cut down on the running and increase resistance now?
Should I do both - 10ks and resistance now, and then cut down on running in September / once spare tyre is gone?
Can anyone recommend a muscle-building and general fitness programme or system for people my age? When the time comes.


Thanks

[ORD]

You should always being doing resistance work. The NHS recommends resistance training twice per week. There are literally thousands of programmes out there that Google will find for you. Do some research and find one that suits your timetable and equipment, etc.

[Duke Caboom]

Thanks - its the choice that's the problem! There are too many programmes out there.

[irc]

Duke Caboom said:

Questions:
If I keep running 10Ks until my spare tyre is eradicated, am I metabolising muscle, or will the body always burn fat first, then muscle when the fat is all gone?

I think the body will always burn fat first. My experience of fast weight loss is from cycle touring holidays of 8 to 11 weeks. Every time I have lost around half a pound a day. A bit less nearer the end. Losing around 2 stone each time. This is with cycling 6 to 8 hours a day every day bar a rest day every week or 10 days. I didn't notice any muscle loss or gain. Just fat loss.

Duke Caboom said:

Should I cut down on the running and increase resistance now?
Should I do both - 10ks and resistance now, and then cut down on running in September / once spare tyre is gone?

For me the key is doing exercise you enjoy. I'm in my late 50s and have always been active. Hillwalking, rock climbing, running, cycling, swimming. I tried the gym but didn't enjoy it. The nearest I came to structured exercise was when I ran a few marathons. To train for marathons I needed to run 5 days a week including some long runs whether I felt like it or not. I tended to swim on one of the other days and rest completely the other.

But unless training for a specific goal 2 or 3 runs a week along with any other exercise you enjoy is plenty. If you want to build muscle you will need to do specific training. I don't think it is needed for good health. If you enjoy it then why not?

A healthy lifestyle isn't complicated. Don't smoke. Eat a decent diet. Drink in moderation. Exercise.

[frisbee]

A couple of 5ks and a 10k is only about 2 hours a week. Unless you are seriously unfit that's about how much cardio you should be doing for general healthiness anyway.

[popeyewhite]

Duke Caboom said:

Questions:
If I keep running 10Ks until my spare tyre is eradicated, am I metabolising muscle, or will the body always burn fat first, then muscle when the fat is all gone?

You would need to be pretty skinny, and run considerably further than you do, in order that muscle is converted to protein for fuel. In short if you get down to less than 10% bodyfat then be careful with distance running (anything over 10 miles).

Duke Caboom said:

Should I cut down on the running and increase resistance now?

Try and find a balance, be careful not to overdo it so back off the running just a bit.

Duke Caboom said:

Should I do both - 10ks and resistance now, and then cut down on running in September / once spare tyre is gone?

See above

Duke Caboom said:

Can anyone recommend a muscle-building and general fitness programme or system for people my age? When the time comes.

Muscle building is based on hypertrophy programs. As ORD says, use Google.

[ORD]

I agree. If you’re lean enough that running will result in burning lots of muscle, you already know it!

[Bloxxcreative]

Running alone will help keep your 'weight' in check, and your cv system in order, but you'll struggle to be 'in shape' by just running and you really should do some weight lifting.

Depending on what your goals are, and I'm assuming it's to keep/grow muscle mass, you'll need to do resistance training of some sort. It doesn't take much, but at your age will be harder than someone 15 years younger (assuming no chemical assistance). So, start lighter, focus on your form and build up. Its not a competition. I'd suggest 3 or 4 sessions a week, you don't need to be lifting for longer than 45 minutes. There are lots of plans available for free, im also happy to help. Id alternate between upper body routines and lower body routines to allow each group a bit of time to recover.

Running wise, 10k distances are less 'fat burny' and I'd suggest looking into a hiit routine. However, doing 3 or 4 sessions at the gym a week on top should be enough for now.

Edited; one of the posts above is saying a similar thing.

Edited by Bloxxcreative on Saturday 18th July 20:42

[Duke Caboom]

Thanks for all the replies. Generally really helpful.

I quite like a project so I'll get on with it.

Thanks again

[VR99]

I am in my late 30's but struggle with weight gain as I tend to put on easily and have a weakness for savoury flavoured carbs
I've been running a lot more during lockdown due to no access to gym but mainly for the cardio for heart and lungs and the mental benefits of outdoor running. I've also done more basic home workouts e.g: HIIT workouts and bodyweight resistance to complement the running.
However what works best for me in terms of fat loss is heavy lifting ( bench, deadlift and pull up's) with some cardio (not loads) and running a small calorie deficit.. again being careful not to be too extreme on calorie restriction.
You mentioned access to weights, I would start simple with a few exercises and build from there. Also as an earlier poster mentioned, enjoyment is key. I love weight training/lifting however the idea of going gym and running for 30 mins on a treadmill would be hell for me so I tend to keep the longer runs outdoor. Do whatever works for you.
Oh and with all muscles as they say, use it or lose it! That means training all the muscle groups and not just the "mirror muscles"

[Skyedriver]

I'm 67, enjoy the running and have done most of my life which is why I suffer knee problems. Wife, an ex physio gives me hell for continuing running which nicely complements the pain in my left knee, which hurts walking up stairs. Fortunately we live in a bungalow but a week away in a cottage had me going up stairs and hands and knees. Steep steps on a ferry carrying a 15kg dog got me off to a great start....

Resistance training what is recommended, I tried plank and alternate elbow and leg stuff, struggle kneeling on my left knee though. Tried sit ups but understand they are now frowned upon?

Enjoy cycling and still get out on the bike. Have a bike on a turbo trainer but can't get excited about sitting in a room going nowhere.

I just need enough to counteract an addiction to shortbread....

[Speed1283]

Sounds like you are doing a decent amount of cardio work Op, well done as it seems you have been disciplined since lockdown.

If time is tight you could try bodyweight workouts using YouTube for 20-30 minutes a day which is what I've been doing since the gyms closed, I bought a resistance band to try and get in some back work too but my saviour was discovering that a park near to be has some gym bars so I'm usually able to get in some pull ups etc now to help with my back and biceps first thing in the morning. But I don't have kids so have more free time than you and even then it's an effort to keep at it.

I started running early in lockdown and progressed from zero to 10k pretty quickly, too quickly as it turned out and now even despite having plenty of rest and stretching etc I get pretty bad right knee pain (IT band I think) meaning I now barely run at all other than a mile or two (knee pain seems to kick in around the 3-4km mark).

[Paul_M3]

Speed1283 said:

I started running early in lockdown and progressed from zero to 10k pretty quickly, too quickly as it turned out and now even despite having plenty of rest and stretching etc I get pretty bad right knee pain (IT band I think) meaning I now barely run at all other than a mile or two (knee pain seems to kick in around the 3-4km mark).

I had what sounds like an identical issue. Kept getting pain in my knee. I’d rest it for various amounts of time, go back out running and it would always hurt about 2 - 3 km in and I’d have to stop.

I eventually went a decent sports therapist and they confirmed likely IT band issue. He gave me a deep message, saying he could clearly feel the tightness in the muscles connected to the IT band. He also gave me some stretches to do three times a days.

That night I was able to run 5k without any pain, and did 8km later in the week with no pain.
I couldn’t believe it to be honest.

Not saying it would be the same for everybody, but I’d highly recommend seeing somebody ASAP rather than just waiting for weeks hoping it would go away like I did.

[Liokault]

I’m in a similar boat as the OP at 47.

I’m terms of building muscle, I have put on quite a lot recently.

I just deadlift, overhead press and dumbbell bench press. I have played with deadlifts for. A few years but have been taking it seriously in the last 6 months and have set a goal of x2 body weight by Xmas.

The three exercises use minimal gear, can all be done without a spotter (or I would have added squats) and take very little time, and cover most of the body.

I also do pull-ups but kind of randomly, as I go down the stairs there is a beam at the perfect height, so I just grab it and do a few. Never got passed 11.