Marathon runner trying to lose body fat and maintain muscle

[skinnyfat]

I run marathons, too. What works for me is increasing the intensity--while many marathoners struggle with their bodyfat, the elites pretty much all have low bodyfat. That's because they don't just run, they do it intensely--almost sprinter type training. Kenyans almost always run hard for one of their daily runs. For example, run a hilly trail, or do 12 x 400 with 2:00 recovery joys, or mile repeats, etc in the morning--make it a hard workout. Then, for your evening workout, just run for 60 min easy/steady to recover and build pure endurance. Don't buy into the idea that you only need to train at low intensity to prepare for endurance events. Once your training is in order, your body will settle on a weight and bodyfat that is optimal for it to run fast.

 

[fhg43]

Skinnyfat-
You R Correct Sir! Most casual runners don't need to incorporate speedwork to meet their goals ie JoeSchmo doesn't need to do mile repeats to improve his chances to of finishing his first marathon.

HOWEVER anyone who want to go faster in any type of endurance event has to do intervals. The longer your event, the longer your intervals. But intervals are usually to much to prescribe for beginners. For them to be effective the endurance athlete must have developed a good base. Most casual endurance athletes struggle just to get in a good base so intervals won't help.

As well weight loss in simply calories in v calories out, so more running = more calories burned. 2x day workouts will make you very lean.

FHG