Im really want to run on my rest days because i like to run cross country and i need to practice. I just dont know if it will effect my gains. If i do run how long and what distance should i be running.And how much more should i ve eating to compensate?
Hmmm, good question. Well I would advise you to eat a fruit and a complex carb about 45 minutes before jogging/running; and a fruit, a lot of water(moderate), and some protein after jogging/running. Now as for time and distance. I think that's relative. I would say jog at least 30 minutes or run about 20 minutes. Running a mile or two has always been my reccomendation. It's really about effort. If you have any more questions, just let us know. Good luck!
I agree with Daniel. Also depends on your goals if you want to lose fat it's fine if you do a little more but if you're trying to build muscle you probably shouldn't run as much, or if you end up running a lot of time, you have more calories to put in, and if you're capable of doing that, then it shouldn't be a big deal.
Thank u great advice :)
exactly. Just up your calories :)