This is a weekly post for the runners of LoseIt. All levels are welcome. You can be someone who ran for the first time or an experienced ultramarathoner. Thinking about running and have questions, this is the thread for you, too.
This thread is mostly to post NSVs, recap your week of training, talk about future runs, and get/give advice.
In addition I tend to ramble on about some topic to get through the automod. This week, is running great for weight loss?
Is it great for weight loss?
https://www.self.com/story/myth-of-running-and-weight-loss
I ran into this article on the "myth" of running for weight loss. It does a good job of keeping running "great for you" while making a case for the downside in weight loss.
Here's my major gotchas with running for weight loss.
Running Impact limits Your Burn
The best exercise for weight loss is one you do regularly and enjoy. Running regularly is very possible. I've run 5-6 days a week for months on end.
But because of the impact and stress that running puts upon your body it is not recommended to launch into hours of running each week.
The suggested and prudent ramp up to running just 30 minutes 3 times a week is 8 weeks. To get to a 5+ day a week, 60 minute habit should take 6+ months at least. I recommend a year.
Why is this a downside? Most other exercise methods you can ramp up to 6 days/60 minutes in a fraction of time. And you can ramp up to walk, elliptical, bike exercise daily after 3-4 weeks without the slow adaptation needed to safely up your workouts.
Also non-impact workouts are way more forgiving in terms of long sessions. Want to do a 2-3 hour bike ride on the weekends with your 3-4 days a week 45 minutes rides as prep. Chance of injury or a long recovery is very low.
Run 2-3 hours on the same level of weekly running and recovery days are necessary, and injury a possibility.
Running Intensity is even Harder on You
With a non-impact workout, like the elliptical, someone with 6+ months of experience can do hard interval training 3-4 times a week racking up 90-120 minute workouts 5+ days a week. Those hard intervals are gold for weight loss unlocking lots of post exercise calorie burn. Running with intensity 1-2 times a week is suggested for regular runners. You could do intense but short sessions more often, though. It's just less training and less calories burned.
You can bike or do incline treadmill walking for hard intervals as well. Or rower, swimming, plenty of choices. Once you adjust and adapt to any of these cardio exercises, you can do 3x more time each week at a hard intensity compared to running.
Calories Burned Running can be easily matched
It doesn't take much to match running calories on the elliptical, rower, incline treadmill walking, or swimming. In fact, you can exceed the calories burn of running on a per minute basis easily with most of these. Cycling can be close, especially if you do interval work.
Incline walking can exceed running? With some working up speed and incline, yes. Going uphill on a treadmill at 7% grade at a brisk 4mph (6.5kpm) pace -- it is nearly a match for a 5mph (8kpm) slow run. Myself I built up to walking at 4.3-4.4 mph (7 kpm) at inclines up to 12% - equivilant to a 7.5mph (12 kpm) pace.
Running is just as opposed to lean muscle as fat
Less overall mass is better for running. This would appear to perfectly align with weight loss.
But it's loss of fat and lean mass. Less mass wins here and running appears to show no favor in dropping fat or lean mass.
Look at the top endurance runners in the world, and they are incredibly toned, but at the cost of lean mass. Not just these top athletes, at races I've been to the top performers are always very lean and light.
Sprinters can be quite built up, but that is built with power/explosive intensity training that is way more demanding than running for exercise.
Here's an article that appears to suggest that running can build lean mass. But it suggests a mere 3 sessions of 30 minutes a week. The intensity needed here is high and the volume duration so low as to not contribute much to weight loss.
https://www.livestrong.com/article/419553-does-running-make-you-lose-muscle-mass/
The completely sedetary person going to running is definitely going to add muscle in their legs, but it isn't enough to counteract the overall loss. To keep lean mass a runner losing weight needs to do strength training on top of running.
So I Lose Some Lean Muscle, I didn't want to be muscular anyways!
Someone losing weight should be mindful of lean mass. A good body fat percentage at the end of your weight loss will mean more calories in your TDEE, an easier maintenance, and a more toned appearance. Lean mass is hard to rebuild without gaining weight overall and eating at a surplus - something you won't want to do after losing the weight. But without lean mass you may be unsatisfied with the appearance and performance of your body.
Cardio exercises overall contributes to lean mass loss similar to running. So if you burn those calories on the elliptical or on the bike, be mindful of fat and lean mass dropping away. Do what you can to preserve lean mass.
Why Run Then?
You can do more of other exercises, at a higher intensity, and burn more calories. Why run?
Running is an iconic cornerstone of fitness. There is no simpler, direct display of endurance and speed.
The "high" and mood improvement workouts provide are real, and require nothing more than sneakers and a sidewalk/road/trail. No gym membership, no weights, no bike, no classes needed.
Weekly Check-in
How did your week go? Get in your training miles? Complete a week of C25K? Do your first run? Complete a race? Let us know!
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