I run 30 miles a week but i want to add muscle mass with out stopping how do i do this?

Question

also what are some running some running shoes that prevent blisters

Answer 1

If you want to add muscle mass, you can't follow the drunk's post.  Why would you focus on endurance weight training if you want to add mass?

The only way to ADD mass if you're running 30 miles per week is to eat.  Your body burns energy and nutrients you provide it while you run, and when you run out, it goes after  your muscles (not the fat cells, like everybody thinks).  Stretching and a good weight routine will do it, but you'll have to bump up your healthy calories... extra protein, enough carbs, plenty of water, and fruits and veggies for fiber.

I like a push, pull, legs and shoulders routine.  Push muscles one day (chest and triceps), pull muscles the next (back and biceps), shoulders get a separate day (I like to focus on them because they're super important to everything else), and then a leg day (quads, hammies, calves, and GLUTES if you're a runner especially.)

If you keep the reps under 15 and taper sets... 15, 12, 10 or 12, 10, 8, you'll be able to put on mass.  Vary your workouts (don't do the same chest routine twice... your body can't get used to it, so you avoid peaking).

Finally... if you want to ADD mass, you can't eat like a bird... eat healthy, but eat more than you do now.

Good luck.

(blisters... sweat wicking socks (new balance and smartwool have awesome ones... also, make sure your shoes fit properly... try new balance, asics, brooks)

Answer 2

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep.

Also, your feet are probably getting too sweaty, rubbing with the shoes too much or your shoes are too loose. If you have any questions, feel free to contact me. Good Luck!!!