The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

100 Day Challenge: Week Fourteen Complete

  

Day 92: Monday, October 17th

Breakfast: I was hungry this morning so I had a banana. 

Lunch: Crunch peanut butter and grape jelly sandwich on wheat

Dinner: Chick Fil-a grilled chicken sandwich and a Reese's peanut butter ghost

Exercise: I was on call early this morning so I didn't get to run before work. 

Day 93: Tuesday, October 18th

We had company come into town this week and they are staying until Sunday. I'm afraid my last week's effort is in jeopardy!

Breakfast: Skip

Lunch: BLT and potato chips

Dinner: Spaghetti and meatballs

Exercise: n/a

Day 94: Wednesday, October 19th - ONE WEEK LEFT IN THE CHALLENGE

This morning I weighed in at 186! I was so happy and motivated for this last week!

Breakfast: Banana

Lunch: leftover spaghetti and meatballs

Dinner: I had 2 quarter pound Nathan's hot dogs on buns, ravioli, a small glass of white wine, a mini-sprite and 3 Pillsbury Halloween sugar cookies.

Exercise: 20 Push ups

Day 95: Thursday, October 20th

Breakfast: skip

Lunch: A slice of meat lover's pizza, a small slice of carrot cake and Coke Zero

Dinner: I made Teriyaki Chicken w/Broccoli and an Asian salad (kit). I had a glass of white wine with dinner. 

Exercise: 30 Squats

Day 96: Friday, October 21st

Breakfast:  Skip

Lunch: Wendy's classic single with bottle of water

Dinner: Outback Steakhouse Prime Rib Sandwich and cheese fries. I had water to drink. I also had two Oreo cookies and 4 Lindt chocolates. 

Exercise: n/a

Day 97: Saturday, October 22nd

I feel like I did OK for most of the week until today. Today was a train wreck. 

Breakfast: Oatmeal

Lunch: Chick Fil-a sandwich (breaded) combo w/ medium fries and a Coke Zero. We then went to a retro arcade where I had a Coke and Nachos and Cheese...the fake cheese/sauce stuff.

Dinner: McDonald's 10 Piece Chicken Nuggets w/BBQ sauce, medium fries and a medium Coke, but I only took a few sips and them dumped it out. I did however, later have 2 Oreo cookies and then went to the movies and had popcorn and a medium Coke which I did drink all of at Black Adam...Which was amazing btw...!

Exercise: n/a

Day 98: Sunday, October 23rd

Breakfast: Oatmeal

Lunch: Skip - I wasn't really hungry. I was working this morning, but I worked yesterday too and I was eating all day. 

Dinner: After the hike mentioned below, my wife and I went to a greek restaurant. We shared stuffed grape leaves and I had the lamb Gyro with a side of potato salad. I also had a water and a Mythos beer

Exercise: Took a hike on Deerfield Loop in the evening. Actually got to see 3 deer too which was fun. We finished in the dark which was ever so slightly unnerving because it was hard to see the trail. But we know it well enough we weren't going to get lost. Just tripping hazards is all. 

100 Day Challenge: Week Thirteen Complete

 Well, Didn't make much progress last week. Basically I just held steady. I weighed in this morning at 190.6 lbs. I think I actually gained .2 since last week but I'd have to look back to be sure. Overall, I've lost weight during this 100 day challenge. Just not as much as I had hoped. But again, if you look back over the 12 other posts so far, you can see I haven't really been good about sticking to eating better, working out or anything else for that matter. Trying to diet during election season when I'm traveling, exhausted, and trying to keep my head above water was not the best time for this challenge, but oh well. 

I started today off at 190.6 (mentioned above) and I actually got up and went for a 2 mile run. It actually felt good. Not very fast, but nothing hurt and it's been two weeks probably since I ran last. I have been hiking a lot instead of running, but I just don't feel like it's a great workout for me. 

Day 85: Monday, October 10th

Breakfast: Skip

Lunch: Chicken sandwich on wheat w/mayo

Dinner:  Popeye's chicken sandwich, fries and a medium Coke

Exercise: Ran in the a.m. before work. 2 miles easy. Felt good actually. I ran the whole way. Last time I ran, I walked the last quarter mile. 

Day 86: Tuesday, October 11th

Breakfast: skip

Lunch:   McDonald's fish sandwich, fries and a medium Coke

Dinner: Ordered Chinese food. Got chicken and mixed veggies with white rice and an egg roll. I had a mini-Coke to drink.

Exercise: 1.64 mile fartlek in the a.m. before work.

Day 87: Wednesday, October 12th

Only two weeks until the end of my 100 Day Challenge! Wow, it's coming up fast. 

Breakfast: skip

Lunch: I had a crunchy peanut butter and grape jelly sandwich on wheat

Dinner: Tonight, i made butternut squash ravioli with a pumpkin butternut squash sauce. I also made veggies and bread. I had water to drink but later had a mini-Coke to drink.

Exercise: n/a

Day 88: Thursday, October 13th

Breakfast: Skip

Lunch: Chicken tenders, mac & cheese, a biscuit and a bottle of water

Dinner: Wendy's grilled chicken sandwich and a mini-Coke

Exercise: 1.64 mile tempo run - fastest time this year for this course!! I started out thinking I'd do another fartlek, but when I got to the point where I was going to slow down, I felt really good, so I went farther, then farther and I just kept pushing the whole way. It was such a great feeling! 

Day 89: Friday, October 14th

Breakfast: skip    

Lunch: PB & J on wheat with water to drink

Dinner: BBQ Ribs, baked potato, cole slaw and a beer

Exercise: Easy two miles

Day 90: Saturday, October 15th

Breakfast: PB & J w/Honey on wheat

Lunch: Cheeseburger, tots, pork rines and a beer

Dinner: I was super full from lunch and just had a Coke around dinner time. I had no appetite at all.

Exercise: Hiked 1.5 miles at Max Patch.

Day 91: Sunday, October 16th - ONLY 10 DAYS REMAINING

Breakfast: Skip

Lunch: Arby's prime rib cheesesteak w/crinkle fries and a small Coke

Dinner: Beef w/mushrooms from a Chinese restaurant

Exercise: Today was supposed to be a long run day, but I had a ton of things on my to do list and my back was hurting for some reason. I raked, mowed, did laundry, took the car for an oil change and inspection, changed out 2 old register diffusers and replaced a toilet seat. Not of it was hard labor per say but I was definitely going non-stop all day dealing with projects and my honey-do list.

In addition, this was the first week all year...possibly in several years...that I ran four times in a single week. My ego really wanted to run a long run, but I think the universe was looking out for me. It's good to ramp up mileage slowly. 

Why Do I Bounce When I Run?

“Why do I bounce when I run?” is a question that comes up a lot. Sometimes it’s because someone pointed it out to you or perhaps you realized during a run as you witnessed the horizon bumping up and down. 

While I am a firm believer in the fact that different people have different running styles that work for them and their body, there things we can do to improve. 

Stride Length

If you watch elite marathoners, you’ll notice first that they look like their gliding and then that they have a crazy long stride. So you may be tempted to do the same. But this would be incorrect. As you get faster, and your running improves, you’ll notice a longer stride just naturally happens. But don’t force it. In fact, the reason you’re bouncing is most likely because you are over striding. 

To correct over striding, shorten your stride and go for a quicker turnover. The ideal is 180 steps per minute, but honestly, that would be a rather fast paced mile and not for everybody. 150 is more realistic in my opinion for the average runner. 

Metronome apps can help with this since you just run to the beat. But another, (easier way in my opinion) is to find a park and simply run barefoot. After a few strides, you’ll notice you’re automatically running with shorter steps and a quicker turnover. 

Landing Wrong

On my way in to work, I used to see the same guy running each morning with a huge bounce in his step. All his energy seemed to be in moving upward rather than forward. As I observed him from the red light one morning, I realized he was landing on the balls of his feet and then springing upward, rather than landing on his midfoot. While the action was very spring-like, and probably a great calf workout, it was a huge waste of energy and I imagine he was very prone to shin splints. 

Click here you’d like some form run drills to improve your running form.

Happy trails!

Proper Fit for Running Shoes

Unless you go to a running specialty store, you may not know if a shoe fits you right or not. Sure, you can slip it on and walk around, but how do you know if it’s right? Here are some things to look for.

Is it the right size?

This may sound silly, but don’t just assume that because your current shoes are a certain size, the new ones will be the same. Different brands, different styles,  even the same shoe but as a newer model can cause variance in the sizing. I have running shoes that are 9’s. Dress shoes that are 8.5’s and boots that are 8’s. You have to try them on your foot. And just so you know, a half size is only about the thickness of an athletic sock.

Is it the right length?

Now that the shoes are on, test to see if they fit in the length. While standing, bend over or have someone else place their thumb sideways on the toe of the shoe. You should have a thumb’s width between your toe and the end of the shoe. Less than this and you can damage your toenails. More than this will cause your foot to slip and you’ll get blisters.  

Is it the right width?

With the shoes on, check the width by squeezing the front sides of the shoes. They should be fitted but not tight like they’ll burst and yet not loose like you have too much material. Another easy spot check is the center where the laces are. If the areas on either side with the eyelets/lace holes are too close or almost touching, that’s a sign the shoes are too wide. 

Last but not least...the “Last”.

The back of the shoe where the heel is at is called the last. If this is too loose, you can use the extra hole at the top of the laces to draw in the heel but try to find a shoe that you won’t need to. That’s just a personal preference. 

Drills to Improve your Running Form

Watch my son Christopher demonstrate the various drills that will help improve your running form regardless of the distance you run.  Coming soon, I'll post another video with an old school warm up routine that I still use to this day.  Stay tuned!

Asheville Weight Loss Coach: Case Study 1

I have my first client since becoming a Certified Personal Trainer & Sports Nutritionist here in Asheville.  I want everyone to follow his progress and cheer him on.  Today is April 16th, 2011.  Michael is a stay at home dad - sedentary - Early to mid 40's.  His stats are as follows:

• Starting Weight = 166.4 lbs
• Resting Heart Rate = 66 bpm  (not bad at all for sedentary - Mike is a former athlete)
  
• Goal 
• 145 lbs 
• Run 1/2 marathon
  
• Issues to Overcome 
• Recent plantar fasciitis on left foot
• Calf strain on right leg 3 weeks ago
• Lack of flexibility so prone to further/repeat injuries
• Poor eating habits
  
• Good News 
• 22 Weeks until 1/2 marathon
• 22 Weeks to lose 21.4 lbs (1 lb per week) - Very Achievable
  
• Mike's Initial "Fitness Do-Over" Plan 
• Cardio training 4 times per week with focus on running
• Weight training 3 times per week using body weight, dumbbells, resistance bands
• flexibility training - daily
• Nutrition Plan

****Update on Micheal's progress: Micheal was very busy with lot's of things going on in his life.  By the time we got down to business, he had just 6 weeks left.  He still had trouble getting to our workouts and so we had to focus on quality workouts over quantity when he did show up.

Micheal averaged just 2 miles per day for the 6 weeks leading up to the Half-Marathon.  He stayed injury free, lost 3 pounds (he didn't diet at all...) and actually ran the whole way for the half marathon.  While he didn't run as fast as he would have liked, he did complete it - even running all the hills - and felt great after!  Way to go Micheal!