Being Swole and Being an Active Runner

[TheArchitect]

I knew a dude who used to run marathons and shyt...you could fart and blow this cat across the room, he was so damn skinny....

 

[thekyuke]

Now I want to start off by saying I'm not making any excuses, but is it common for muscular people to keep up with thin guys as far as minor distance running?

If it's more than a mile I'm getting smoked and looking when running laps. Funny thing is I'm the fastest at the 100m and 200m sprints. My knees and shins just start to ache. I'm 6'2'' and weighed in a couple of days ago at 211lbs. They guys I usually run with are between 5'6'' and 5'10'' & 130 to 160lbs.

When I play full court bball I'm fine and never feel fatigued on a fast break...likewise when I jump rope or do the row machine.

Losing weight is the only option to keep up or can I train my body at the current weight to endure the stress?

You're my exact opposite! I'm also 6"2' but around 180 lbs. I breeze 6 ks-8ks. Now I'm trying for 14 minute 4ks. Make sure you have thick soled sneakers and knee supports. Avoid asphalt.
It seems you're a natural runner like this other swole dude:

People say I resemble this dude ,especially the nose and forehead, though a Kenyan who was in Sydney 2000 says I'm taller and he's more swole.

 

[Nature Boy Ric Flair]

There are many people who are muscular and fast. The US 10km record holder is very muscular and the former US mile record holder was as well.

Some initial thoughts:

Every lb you gain exponentially increases the amount of stress on your knees. Some ways to counter this are by running only on dirt or grass, never on concrete or asphalt (if you can help it). Make sure you have shoes that fit your foot type and your foot strike type. Any reputable running store should have people that can analyze you gait and give you some shoe recommendations. Also, shoes are only designed to last 300-500 miles, so once you get past that get a new pair.

The best way to train is make sure you're running at least 3 times a week, 5 is preferable. They don't have to be long runs but just a couple of miles to continue stimulating the growth of slow twitch muscle fibers. Playing basketball can be included in those 3-5 times, as long as its full court not just shoot around, because it is a very aerobic activity similar to interval training.

Once per week do a long run but take that run much slower than the shorter runs. If your average run is 2 miles, make the long run 4 miles. if you can handle 6 miles that is a good long run distance for most people. But make sure there is a significant difference between this distance and your regular runs.

Interval training is a good method but only if you have a good understanding of what needs to happen in the session. Interval sessions usually come later on in a season after base fitness has already been developed.
A good interval session is usually 400m reps a little bit below your 1 mile pace.
Based on best mile (recently)
7:00 mile - 1:43 400 rep
6:40 mile - 1:38 400 rep
6:30 mile - 1:36 400 rep
6:20 - 1:33
6:10 -1:30
If you haven't cracked 7:00 for a mile you can do the interval reps around 1:55 - 2:00 - 2:05's but I would advise holding off on this type of interval training until you have at least gone below 8 minutes.
Before doing the intervals jog for about 10 minutes to get you body warmed up and do some dynamic stretches for your calves, hamstrings (knee to chest), quads (grab ankle behind your body), and hips. Do a few (3-5) stride run outs of about 40 meters just to stretch the legs out and get them loose.
Intervals are done in sets on 4 and probably max out at 2 sets after a couple of these sessions. Beyond 8 reps and that's alot of running. in between each rep, jog in place for 2 minutes then check your heart rate to see if it has come back down to 120. If it hasn't, jog around until it does then go for the next rep.
After you complete a set, take twice the rest as you usually would. So if it is taking your heart rate 3 minutes to come back down to 120 than rest for 6 minutes before going onto the 5th rep

This is all just some basic suggestions, I'd be happy to answer any more specific questions!

YOU CONSIDER THIS MUSCULAR BREH?

WOOOOOOOOOOOOOOOOOO

 

[DonKnock]

YOU CONSIDER THIS MUSCULAR BREH?

WOOOOOOOOOOOOOOOOOO

Wrong guy.


I was talking about Chris Solinsky

breh was 165 when he broke the record, fairly muscular compared to 115 pound Kenyans. Solinsky was the first non african to break 27 in the 10k

 

[Luck]

You shouldn't be running like that on concrete or other hard surfaces if you're and heavier, bigger built dude. shyt is terrible for your joints and you will end up getting tendinitis in your knees and other joint issues especially if you haven't been run coached like that since most people run ineffieciently

Theres a reason long distance runners are slim, human and animals

Sprints are cool and that's a lot of what you do on the court

 

[BillBanneker]

So I guess I should stick to hill sprints then

 

[GoonbergScandal]

Mixing cardio with bench pressing is a very diffcult task to master, but it's still possible to do.