From the time I laced up my first pair of running shoes over decades ago, running has been a steady companion through life’s various seasons. It is not just a form of exercise, but a meditative, therapeutic journey I embark on every day. It’s the shared sense of commitment and discipline I found in fellow runners like Sam, an old friend who lost a remarkable 50 pounds by incorporating running into his daily routine. However, with his focus mainly on distance, he hit a plateau. It’s a common pitfall many runners encounter, and a recent article by Lauren Wentz, a renowned running coach, provides insights that would have been valuable for Sam.
Wentz’s first tip is not to default to long distances. Yes, the marathon has its allure, its sense of achievement, but she points out that running for over three hours can lead to muscle breakdown, thereby lowering the basal metabolic rate (BMR). A lower BMR, simply put, means fewer calories burnt at rest. Wentz suggests focusing on shorter runs for weight loss, an hour or less. Sam, with his three-hour long jogs, was unknowingly lowering his BMR, hampering his weight loss journey.
In contrast to Sam’s experience, I remember my nephew, Ben. Ben is an avid gym-goer, his love for strength training evident in his muscular physique. Despite being fit, Ben wished to shed some fat. He asked me, “Uncle, how can I combine my love for weights with running for maximum weight loss?” Wentz’s second tip speaks directly to people like Ben. Balance your running routine with a strength training regimen, she says. Building muscle mass can boost BMR, which, in turn, aids in weight loss. For every week, aim for a 50-50 split—three days of running, three days of strength training.
However, here’s a piece of wisdom from my years of fitness writing – don’t be alarmed if your weight seems to tick upward. Remember that muscle weighs more than fat. You might be losing fat and gaining muscle, just like Ben did, who saw a slight weight increase but a noticeable reduction in his body fat percentage.
And then there’s my running partner, Clara. An epitome of consistency, Clara ran every day. She soon experienced fatigue and her weight loss stalled. This brings us to Wentz’s third and fourth tips: vary your running workouts and take at least one full day of rest every week. Like Clara, many runners fall into a rut of long, slow jogs. But, to efficiently burn calories, you need to keep your body guessing, incorporating interval workouts, sprints, and other speed variations. And, crucially, give your body time to rest and recover, ensuring it’s stronger for the next run.
Wentz’s fifth and sixth tips revolve around the principles of listening to your body and maintaining a balanced diet. It’s important to know when not to run. Sharp pains, stomach issues, or poor air quality are all valid reasons to rest. And while the freedom of running may entice you to reward yourself with your favorite treats, it’s essential to remember that weight loss is a delicate balance of calories in versus calories out.
Thinking back to my journey and the stories of Sam, Ben, and Clara, Wentz’s tips ring true. They highlight the importance of a balanced and mindful approach to running for weight loss. It’s not about mindlessly putting miles under your belt but listening to your body, varying your workouts, and supplementing running with strength training.
So, as you lace up your shoes for your next run, remember that it is not the distance you conquer but the balance and mindfulness you bring to your routine that will help you on your weight loss journey. Run wisely, and the scale will reward you.