How To Retain Muscle Mass During Marathon Training?

Mira20 · Apr 30, 2018

Hi ladies,

I would be very thankful if you could advise me on some tips on the following.

I have started my marathon training now and so far I've been doing 5k run every alternate days. I aim to continue this training until September by increasing my miles after every two weeks. Oh btw, my marathon is in October.

Here is my question. I am a curvy woman (I have muscles at the right spot to deem me curvy). I'm afraid of losing the muscle and especially reducing my breast size as I start training for the marathon.

I have been consuming one scoop of whey post my run sessions every day. I'm also into strength training (6 days a week - around 40LBS as of now) but a lot of people have been warning me about marathon training leading to loss of muscle mass.

so, any tips on how to retain the existing muscle mass as well as not go down in my breast size?

Thanks,
Mira

Rakshini · Apr 30, 2018

Hi mira20, congratulations for your attempt
All the best to you for your training process and for participating.
I would suggest to increase your protein intake so that you don't loose your muscle mass.but u loose you fat
When you add strength training along with marathon u may build your muscle.
Healthy fats should also be included
This is my opinion.but I ll do some research work and let you know
Good luck

sokanasanah · Apr 30, 2018

If you are a serious runner (and you appear to be!) living in the United States, you might consider monitoring body-compositon and then tuning your diet to that and to your RMR. Check to see whether you are able to access a Bodpod. The 'Department of Sports Medicine' at a nearby university or the rehabilitation clinic or the hospital will have one. Here's a locator provided by the manufacturer - note that it may not be comprehensive.

At the university here, it's only about $75 for a body-composition + RMR readout. Performance tests including VO2-Max, lactate thresholds etc. extra. However, since you seem to be doing a fair bit of running and weight-training, you might benefit from tuning your training program to your performance stats.

Mira20 · Apr 30, 2018

@Rakshini Thanks for paying attention to my question
I really look forward to your research update.

Mira20 · Apr 30, 2018

sokanasanah said: ↑

If you are a serious runner (and you appear to be!) living in the United States, you might consider monitoring body-compositon and then tuning your diet to that and to your RMR. Check to see whether you are able to access a Bodpod. The 'Department of Sport Medicine' or the rehabilitation clinic or the hospital will have one.

At the university here, it's only about $75 for a body-composition + RMR readout. VO2-Max, lactate thresholds etc. extra. However, since you seem to be doing a fair bit of running and weight-training, you might benefit from tuning your training program to your performance stats.
Click to expand...

@sokanasanah Hi Sokanasanah! I'm not a serious runner. Have only completed two 5k's so far. I live in the UK and I'm currently training for my marathon in October. It's been two weeks I started my marathon training and so far it's a 5k run every alternate day. I'm following the Virgin Money London Marathon training program and increasing my weekly miles as per their program.

In two weeks of my regular run, I have visibly lost my muscle mass and I'm increasingly concerned about losing my curvy shape, especially reducing mass on my breasts and butt. I've done squats for almost a year and finally manage to build the perky lifted and round butt I wanted. Don't want all those hard work to be washed away with this marathon training. And yes, my body fat % is 27. Aiming to come down to 20% of body fat. Thanks for sharing the link. I shall look out for something similar here in the UK. Cheers!

sokanasanah · Apr 30, 2018

The Bodpod is indeed available in the UK. Check the locator.
Good Luck!

Mira20 · Apr 30, 2018

@sokanasanah Yes, just checked! It's at my University as well as at the local hospitals. Thank you

sokanasanah · Apr 30, 2018

Mira20 said: ↑

@sokanasanah Yes, just checked! It's at my University as well as at the local hospitals. Thank you
Click to expand...

Great! The contacts you make will do you good in your training, so go armed with your questions & make friends! Especially, seek advice on howyou would go about monitoring (as opposed to taking the initial baseline measurement) your stats as you train - meaning, measure again in 3 months? More? Other options? That sort of thing.

Laks09 · May 1, 2018

Mira20 said: ↑

I'm not a serious runner. Have only completed two 5k's so far. I live in the UK and I'm currently training for my marathon in October. It's been two weeks I started my marathon training and so far it's a 5k run every alternate day. I'm following the Virgin Money London Marathon training program and increasing my weekly miles as per their program.
Click to expand...

It isn’t impossible to go from 5k to 26.2 miles but it’s not possible to do it in the time frame you have and stay injury free. It’s already almost May and I don’t know if you can possibly do the marathon training effectively in this duration. You could if you are a seasoned runner, already having run a couple of half marathons and slowly ramping up to the full. Not impossible going from 5k to a full marathon but very difficult.

In two weeks of my regular run, I have visibly lost my muscle mass and I'm increasingly concerned about losing my curvy shape, especially reducing mass on my breasts and butt. I've done squats for almost a year and finally manage to build the perky lifted and round butt I wanted. Don't want all those hard work to be washed away with this marathon training. And yes, my body fat % is 27. Aiming to come down to 20% of body fat. Thanks for sharing the link. I shall look out for something similar here in the UK. Cheers!
Click to expand...

The only way you will lose muscle mass is if you cut proteins and cals along with high intensity activities like running. Eat back your excersice calories, make sure you meet your protein number and continue lifting.
The only issue is with running close to 50-60 miles a week at peak training season, you will have to cut back on strength training. When you do, you will see some changes in definition.

I’ve seen runners gain weight training for their first marathon because the added miles make you ravenous and you eat everything in sight. I would be worried about the marathon weight gain rather than the other way around.

sokanasanah · May 1, 2018

BTW, did you know that there's a "Running Club" on IL? You will get better quality feedback if you post there! Heh, heh, I spoke too soon - see above.