Running for Weight Loss..

Once Upon A Time...

For those of you that don't know, I used to be a runner and a pretty darn good one. But I got job, got married, had kids and over the years I ran less and less. The last time I really considered myself to be a runner was in 2013 when I ran my last half-marathon. Sure, I ran a 5K or a 10K here and there, but that was the only running I did basically. I did virtually no training at all.

I Was Obese

Shortly after News Year Day, this year, I hit 197lbs. Keep in mind that when I was competing in local races I was 135lbs. At 160 lbs in 2013 I thought I was fat. So to be knocking on 200lbs this year was my Uh-Oh moment. I was technically "Obese" on the BMI Chart. I was pre-diabetic. I had all kinds of aches and pains. I could go on and on, but I'll stop there. Anyway, I decided enough was enough and I started actually using my Gym membership. I hired a personal trainer for 30 minutes, once per week to help get me started. Then the Gym held a competition. Being competitive by nature, I joined the 12-Week Challenge and I got down to 177lbs half way through. I was so EXCITED!

Covid-19 Strikes the Country

Then Covid-19 hit! They gym closed and I gained back some of the weight. I finished the 12 week challenge at 185lbs. Still a loss, but not the progress I wanted. So, with the gyms closed, I decided to go back to what I know: Running! I started coaching myself, which wasn't easy. I kept wanting to go out and run a long way, at a fast pace, and I couldn't. I was getting upset, unmotivated and ready to give up. But then I stepped back. I have had so much success in coaching others, I just needed to coach myself AND I had to be willing to be coached. So I created a plan for an overweight male, in his 50's to get him (aka me) back in shape.

How I'm Doing

Having a plan has been great. I'm running consistently. I'm having rest days and long runs and things are improving and the weight is coming off again. I'm back down to 177lbs, I'm now just "overweight" and all the aches and pains are gone. I was having a real problem with Plantar Fasciitis and I've managed to keep that from re-occuring. I even qualified as a National Finalist and won $50 to spend on gym merchandise, which was a great feeling!

Today I went for my 2 mile run. It was hot. I felt sluggish. I was holding back because I wanted to make sure I could run the whole way. I almost stopped and walked twice. It was not going well. And then something bizaare happened. I finished the run and looked at my watch, and I had taken 8 seconds off my best time for this course. No wonder I felt awful! I was cruising, but I didn't even realize it. 

You will have good days and bad days when you train. But every once in awhile, you'll have a day that proves that things are working and you are making progress. Stick the plan and the results will come.

Happy Trails.

P.S. If you would like to lose weight and need guidance, please send me an email. If you're a runner but you've stopped losing weight, I can look at your plan and help you. This actually happens very often and the solution is often simple. 

How to Break A Training Plateau (Part 5/5)

WHO NEEDS A RUNNING PLAN? (Part 5/5)

Often times I'll hear a runner say their training isn't working, but when I ask them if I can see their plan, they don't have one. they just go out and "do whatever" each day. Or they say "I just run 3 miles per day." Today, we will talk about the elements of a proper training plan.

>> Please reach out to me if you want my 12-week plan to run a faster 5K.

How to Break A Training Plateau (Part 4/5)

IS IT POSSIBLE TO SET A PR BY RUNNING SLOWER? (Part 4/5)

As runners, we tend to think that it's all about speed. Everyday, going out and pushing harder than the day before. Today, we will talk about how running slower, will actually make you a faster runner.

How to Break a Training Plateau (Part 3/5)

DO YOU KNOW THE SIGNS OF OVERTRAINING? (Part 3/5)

So many times I hear runners complain that they can't sleep, dread training and have just lost that desire to run. Here are some indications that you too are over-training.

How to Break a Training Plateau Part 2/5

HAVE YOU EVER TRIED RUNNING MORE TO BREAK THROUGH YOUR PLATEAU? (Part 2/5)

A lot of runners, in order to break through their training wall, make try to overcompensate and do too much too soon.

How to Break A Training Plateau - Part 1/5

Far too many runners gets frustrated that their training isn't working. "Why can't I run a faster 5K?" The answer usually can be found in their training plan and the solution is easier and more fun than you think...

The video below is part 1 of a 5 part series I'll be doing this week.

Why Long Runs Are Important

Why are long runs important? You often hear people talking about having to do their long run, but why? The long run offers many benefits that will make you a better, stronger and faster runner.

Psychological Benefits of a Long Run

By running long, runners will often experience what is known as a runner’s high. A rush of endorphins washes over you and everything is just right in the world. It’s such a cool feeling.

In addition, knowing you can run 8-10 miles or more makes running a 5K seem like a walk in the park. You feel almost bulletproof.

Musculoskeletal Improvements 

Long runs also help to strengthen your muscles, tendons and ligaments. This makes you not only stronger, but more resistant to injury. 

Cardiovascular Improvements 

In addition to the above, a long run also improves your endurance. By running for extended periods of time, you actually increase certain enzymes in your muscles. This causes capillary growth which in turn allows more oxygen to get delivered to your muscles, thus increasing endurance. 

How Long Should a Long Run Be?

I always recommend that your long run be 20-30% of your weekly mileage. So for example, if you run 30 miles per week, your long run should be 6-9 miles. 

I do not recommend a long run over 3 hours. Not even for marathon training. That amount of time takes a big toll on the body and could lead to overuse injuries.

If you’d like to learn more about adding a long run to your training, please let me know. I’d love to help you get your next PR.