Male, born 1991, 184 cm, desk job
In November 2016 I was about 103kg. Went to a dietitian and began a diet based on healthy balance of foods, breakfast, snacks between meals, food diary etc (nothing "special" like Dukan which I previously did and relapsed from). Goal was to get to a healthy weight with eating patterns/habits that I could keep for long.
Around March 2017 I reached my goal weight of 85 kg. Dietitian advised me to keep coming once a month until October 2017 to avoid/correct "relapses".
In August 2017, my doctor and physiotherapist gave me the green light to start running again (having had multiple herniated discs in middle back, lower back and neck). I have been going to the physiotherapist twice a week since April 2017 for mainly core exercises / body balance / weight-lifting / ... and still going.
I've been enjoying the running, having followed training podcasts until 10km distance. Afterwards I tried to keep the same schedule of lessons from the podcast (intervals, easy run, long run) up to 21k (half marathon). Now I run a 50 minute 10k, and a 2h10 21k. I will not attempt to go beyond a half marathon in distance.
Currently 80kg (January 2018), steady since November 2017.
I would like to (in order of importance)
Lose ~10kg in bodyweight, so I can run faster. While I have improved my pace a lot since starting to run again and while I am still doing interval and anaerobic training to increase my speed, there is an easy speed gain to be made by just losing weight.
This is more vanity, but my weight-loss has still left me with a nice fat layer, especially on my gut/hips and upper legs. I would like to eliminate this as well (already knowing that spot-reduction isn't a real thing).
Researching a way to achieve goal #2, I often read: diet by eating fewer carbs, weight-lifting, little to no cardio. This directly conflicts with goal #1, doing a lot of running (cardio) and need to be properly fueled for (carbs).
Can I combine reaching these 2 goals without having the one interfere with the other? If so, how?
- Where should I focus on diet?
- Where should the balance be between running and strength work in my case?