Hmmm I used to do that and had the same problem, weights got me losing the weight tho.

But as I used to like running one thing I did until I switched to weights was HIIT. I didnt forsake my long runs but one week I would do 2 lots of HIIT and one long run and then vice versa the alternate weeks.

1500 cals on a 10k run day is not good, you are lucky you havent blacked out. There simply are not enough carbs there to fuel you and you wont be converting enough fat in the meantime. I can guarantee you that you are pushing yourself into ketosis on a regular basis doing that, and personaly I dont think thats a good thing long term.

So listen to Anthony he will sort you out and have a nose around our training logs

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I'm running the distance as i do rowing and rugby. Rugby being a fitness demanding game i have to run that distance so i can keep ahead of all the other players in the game. However the disadvantage is not having a toned muscular body like the other players so im likely to get hurt.

I think i have to get into a gym programme

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You'd be far better doing more gym than running if you are playing rugby! (must be a girlie back ;-) but then why would you be doing long runs its hardly similar to the stop start nature of the game, far better off with interval training (ie short sharp runs then walks try 8 *3 minutes sets start off with 2 minutes rest and over the weeks reduce it).

As for the weights then do hard and to failure but try to avoid a leg intensive workout 2 days before a game.

What rowing do you do? 4's 8's? sprints?

I used to do both, mind you all that beer after aint gonna help :-)

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Hi Mate

For rugby, you don't need to run long distances to keep that fitness. In fact, you'd be better off running for shorter periods of time at a higher intensity. High Intensity Interval Training (HIIT) is perfect for this.

Following an intense, fast paced weight training routine will also increase your fitness just as much as running does.

I'd rearrange your schedule so you're doing two HIIT runs per week, both starting at around 15 minutes, and adding work sets to get it up to 20. So your first run will go:

1) 5 minute light jog to warm up joints
2) 30 second jog
3) 30 seconds all out sprint
4) 30 second light jog
5) Repeat 2-4 five times
6) 2 minute light jog to cool down

Every week you can add 1 more work set (points 2-4) until you're up to about 20 minutes in total. You don't want to do more than 20 minutes, as to keep that up you wont be pushing yourself hard enough in the sprints, so if you find you want to do more, you need to work harder.

If you row aswell, I'd do that workout running one day, and on a rower the other.

For your weights work, I'd do 2-3 sets of around 5 exercises covering your whole body twice per week. You can start off with 3 sets, then as you learn to push yourself harder, cut down to 2 sets. something like this will work well:

1) 5 minute light CV warm up
2) Squat or Leg Press
3) Dumbbell Pullover
4) Chin Up
5) Parallel Bar Dip
6) Ab Crunch
7) 5 minute light CV cool down

Find a weight that you can do between 6-8 reps, and when you can do 8, increase the weight at the next set or next session if it's on your last set. If you can do more than 8, do. Do as many as you can. But when you write a number that's 8 or more, that means you need to increase the weight.

Keep your reps slow and controlled, count to 4 as you lift the weight, and 4 again as you lower it. But don't hang around between sets, keep your rest times down to under 2 minutes. Start at 3 minutes as you're new to weight training, but lower this gradually until it's under 2 minutes.

Arrange your week so you have the CV work the day before your weights workout, then have 1-2 days off after your weights workout. So your schedule might look like this:

Day 1: CV
Day 2: Weights
Day 3: Complete Rest
Day 4: CV
Day 5: Weights
Day 6: Complete Rest
Day 7: Complete Rest

For your diet, start on 2000 calories, and make sure you're getting plenty of carbs (at least 50% of your diet) and moderate amounts of protein and fats (around 20% of each).

That should keep you going for now. Any questions, let me know.

Good Luck!

Anthony

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Rowing im doing mostly 4's but regularly in the 8's seat. We tend to mix it up at our trainings. Were a pretty poor club so whatever boats not being used we use, etc.
With rugby i think ill begin to start those interval trainings aswell. The reason for runing the distance was i always had problems lasting a whole 80mins and thought running long distances would be my way out.

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Oh thanks so much. Ill get onto that programme now!

Cheers Mike

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Rowing will make you better at rowing... and sprints/HIIT will make you better at rugby. Don't run distance unless you're a distance runner.

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Welcome Mikey,

I won't say much except listen to guru Anthony, do what he says and you can't go wrong! There's lots of conflicting info out there but Anthony's advice is for the average dude and not pro atheletes, he keeps it simple which is how it should be, and best of all, it works!

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just one more question so when in the week are you rowing and when are you playing rugger as you aint gonna want to work out on those days?

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Hiya,

I stumbled across quite an interesting guide for Rugby Players using Rowing Machines for cross training. It was written by Peter Herbert, former advisor to the Welsh Team. Maybe it will be right up your street.

Training guide

Cheers,

Ad

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