Get Fit to Run: I should run because I want to lose weight

Part 1:  I should run because I want to lose weight

Let’s meet Sue Ellen Hewing from Dallas, TX. (obviously)  Sue Ellen is a 35 year old woman who has a desk job and sits all day.  Sue Ellen has found that she can no longer wear her pants anymore because she has gained 25 pounds over the last 3 years due to a stressful life.   Sue Ellen hasn’t regularly exercised in about 2 years, but has decided that she wants to lose weight.  She’s thinking about signing up for a half marathon in 3 months, but first decides to have a consultation with her friend’s AWESOME trainer.

Trainer:  It’s lovely to meet you Sue Ellen!  What brings you in today.

Sue Ellen:  I want to lose weight and so I’ve decided to sign up for a half marathon because I think running is the best way to lose weight.

Trainer:  How many times a week do you exercise now?

Sue Ellen:  I don’t exercise now, but I thinking having a goal for a half marathon will motivate me to exercise and then I will lose weight.

Trainer:  Why don’t you exercise now?

Sue Ellen:  I just don’t have time to exercise.  We have a family business that is full of drama and we eat out most of the time.  It’s just not a priority, but I think if I do this half marathon then it will be a priority.

Trainer:  I think a half marathon is a great goal and those races are fun, but what would you say if I told you that running for 2 hours isn’t the best and most effective way to lose bodyfat?

Sue Ellen:  But look at runners.  They are always lean and mean!

Trainer:  Yes, the elite runners look that way, but that’s because they have a  comprehensive training program.  They do not just run a few times a week and eat whatever they want.  They have a program that they must follow and it is very time consuming. When  you look at the starting line of regular folks that run, you will see many heavy set people despite all the mileage they put in every week.  There’s a reason for that and I will explain that a little later.

Sue Ellen, you mentioned that you don’t have time for exercise, so it will be challenging to follow that type of structured program.  I do not want to discourage you from running because I think it’s great, but I would like to give you some things to think about.

Let me explain why I don’t think running is an effective means of weight loss

Caloric Deficit

In order to lose body fat, one must be in a caloric deficit: meaning that you must take in less calories than your maintenance calories.  If you are running long distances (as you will be when training for a half marathon) then you must have fuel in your muscles to push through.  This isn’t the time to go into a caloric deficit.  You must eat enough to support your running

Runner Hitting the Wall

What would happen if you had a car and didn’t fill it with enough gas before taking it out on the road?  It would sputter out and die right?  Same thing happens with runners who do not eat enough before going out on the road.  Not having enough fuel in your system and trying to run long distances is like trying to drive a car with no fuel in it.  You will hit the wall

For performance purposes, it would not be wise to be in a caloric deficit when training for a half marathon.  You would need to add in extra carbohydrates to fuel the muscles for your training.  When you are in the offseason of running, that would be an ideal time to cut calories because your training volume is decreased and you don’t need as much fuel.

Is this true for running 2-3 miles?  Not necessarily, but try to run 3 miles with no fuel and see how far you get!

Adaptation

Our bodies like to adapt to whatever activity that we are doing.  At the beginning of your  running program, I guarantee you will lose weight.  Bodyfat and muscle mass because your body will be burning more calories with this new stimulus of running.  

Losing body fat?  A good thing.  

Losing muscle mass?  Not so good

You’re 35 and after 30 years old, women begin to lose 1lb of muscle a year.  Muscle is important for joint support and also so that our butts don’t drag the ground as we age.  Fat sags...Muscle lifts.

After the initial weight loss stage, you will see this weight loss slow down over time.  Why?  Because your body is ADAPTING to the modality of running.  It is becoming more efficient with running.  So let’s say you ran 30 minutes and burned 200 calories, as your body begins to adapt to this training it will now take you 45 minutes to burn that same amount of calories!

Overestimating how many calories you burn and ruining it with poor nutiritional choices

Many people think that after a long 8 mile run, they have earned the right to eat whatever they want.  This is counterproductive because worn down and tired muscles need to be replenished with carbohydrates and no that doesn’t mean beer!  

I have seen so many people go for a run and then devour an entire pizza afterward along with wings and ice cream.  You will be starving after a run, but you must refuel with carbohydrates, protein, and plenty of water.

NOTE:  After a race is a different story!  I’m all for the post race celebratory meal.  It’s all a part of the experience

Also remember also what we talked about as far as adaptation is concerned.  You will have to monitor  your nutrition because as your body becomes more efficient to your training, then you will not burn as many calories.

Time

You’ve mentioned that you don’t have the time to exercise now, so are you prepared for not only  the running that you will have to do to train for your race, but also the other portions of the training program to prevent injury.  We will also have to restructure your nutrition plan to meet the demands of your running program.

All of this will take a lot of your time.  If your goal is to lose body fat, then there are more effective ways to do so.  You don’t have to run in order to lose weight.  In order for you to lose body fat the most effective thing you can do is: CHANGE YOUR NUTRITION and then we will develop a training program from there which will build up to some running.

In fact, as I will show you running is often the WORST thing you can do to your body when you have been sedentary for a long period and are carrying a few extra pounds.

Sue Ellen:  Wow!  I just thought I would sign up for a race and that would be a quick way to drop some pounds, but you’re telling me there is more involved with it.

Trainer:  So much more involved!  I will share with you, why sedentary people should not just jump up and decide to sign up for a race.

Stay Tuned...For Part 2:  Injury and the recreational runner.