Many runners are also in it to drop a few pounds. Yet most don’t lose weight… Here’s why!
Running burns so many calories, yet for a large group of runners achieving actual weight loss just doesn’t happen. It really seems unachievable, in spite of continued effort. Taking it serious clearly isn’t enough.
They beat their Personal Best after a lot of hard work, finally claim that next Distance Target, yet the Scale is unmoved.
Why is that? Most likely because they are doing quite a few things wrong.
See what they are below.
Running Too Slow (all of the time)
Most distance runners smartly follow a training protocol that has them running most of their miles at a relatively low effort level. Doing so helps them log more weekly miles without putting too much stress on the body. It can also help them better use fat as a fuel source. What it does not do, however, is burn a ton of calories.
If your primary reason for running is weight loss, then it can actually be a good idea to break from conventional wisdom and run at a faster pace. ……………
Adding even 5 to 10 minutes of fast running into each workout can boost your calorie burn.
Another common tendency among runners is to run a lot. If weight loss is your goal, you might take this even further, thinking that if you run enough miles each week, you’ll automatically burn enough calories to lose weight. But then you get injured and can’t run at all.
It’s much better to run slower and shorter than to not run at all. Neither weight loss nor improvements in running performance will happen overnight. Be patient and take the long view. By slowly building mileage and increasing speed, you’ll gradually be able to burn more calories each week while minimizing your risk for injury.
Always Doing the Same Run
The human body is an incredibly efficient organism; it will always find the best way to do a task using the least amount of energy possible. Running the same route and pace day after day will stagnate your training efforts and cause you to burn fewer calories.
The best way to overcome this is to change your running routine. Vary your route to include hills or uneven terrain. Include a good mix of tempo runs, hill repeats and speed intervals to push you above your maximum steady state pace and nudge your aerobic power (VO2max) higher. Wear a weighted vest or backpack. Try to make each run slightly different than the last one.
Continued on the next page. Read on for the 3 most important ones!