So after some self-analysis, you’ve decided that you are carrying a few extra pounds. As previously discussed, extra weight/fat not only impedes your running economy but also subjects you to greater risk of injury. So one of your goals is to lose this weight/fat in an efficient and healthy manner. Doing so involves effective training and nutritional strategies. In this article, we’ll discuss the training strategies that will boost your metabolism and aid weight and fat loss.
Understand the Numbers and Set Realistic Goals:
One pound is the equivalent of approximately 3,500 calories. Running burns approximately 100 calories per mile. Therefore, all things being equal, it takes 35 miles of running to lose one pound. An awareness of these numbers lends appreciation to the slow and gradual process of healthy weight (fat) loss. By these standards, a goal of losing more than ½ to 1 pound of body-fat per week may be unrealistic. This would require a calorie deficit of approximately 1,725 to 3,500 calories per week or 250 to 500 carlories per day.
Be Consistent and Stay Injury-Free:
You cannot lose weight by running if you are injured. Avoid training errors and overuse injuries by training smart. This means gradual mileage increases, appropriate introduction of speed-work, and knowing when to back-off your training and take rest days. The biggest single obstacle to most runners’ goals is a lack of consistency in training. Getting injured and having to start your training from scratch is defeats your weight-loss goal.
Go Slow and Long:
During the first 20 minutes of running, we use carbohydrates as our primary fuel sources. From 20 to 40 minutes, we begin to burn and increasing amount of fat. Beyond 40 minutes of running, we burn fat as our primary fuel source. Since the object of weight-loss is really fat-loss, it should be your goal to spend as much time as safely possible in this fat-burning range. This means running at an easy aerobic pace and even taking walking breaks if necessary to safely extend your work-outs. The more time you spend in this fat-burning zone, the more efficiently your body will learn to access and use fat stores. Once this is accomplished, your fat burning and the associated weight-loss will truly accelerate.
Cross-Train:
While you are building a base of training to get you beyond 40 minutes of running (fat burning zone), use other non-impact forms of cross-training to support your aerobic fitness and reduce your risk of injury. Swimming, yoga, weight-training, and biking are all safe activities that should complement your aerobic fitness and weight-loss goals. While most of these activities do not burn as many calories per hour as running (none do), they provide an injury-free way to reach your goal and support your running as well. Cross-training is safest and most effect on your easy or rest days.
Sleep More:
Depriving yourself of sleep is counter-productive to weight-loss. Sleep deprivation increases hormones that stimulate appetite and decreases hormones that suppress appetite. While individual sleep needs vary, the average persons need 7-9 hours of sleep per night. Also, as your training ramps-up, your body needs additional sleep to repair muscle damage and recharge for your next work-out. The running-related benefits of sleep cannot be underestimated.
Be Patient:
Running is one of the most efficient means to healthy weight and fat loss. Regardless, running is not a magic pill, fat-flush, or abdominal-related gimmick. Healthy weight-loss through running is indeed a slow process that occurs only through consistent, smart, and injury-free training over days, weeks, and months. No short-cuts exist. Slight daily calorie deficits spurred, in part, by increasing running mileage takes time to yield noticeable results. Because the process is slow, patience is one of the most important components of an effective running-related weight-loss plan. Through patience, however, your weight-loss will be hard-earned and more permanent.
