Running for weight loss

Most recreational runners run because they want to lose weight. Men want to get rid of their beer bellies and women want to drop down a dress size or two. Few runners ever do it for fitness or entertainment. If you run, be very clear on why you run and then proceed to optimize your running for the outcome that you want.

In a previous blog post I clearly state why I run, but this was a belated revelation. I started running to lose excess weight. In the beginning the weight melted right off but after some time I plateaued. No matter how far or how hard I ran I just couldn't drop any more weight. I was frustrated, tired and constantly hungry due to various crash diets I decided to adopt in a desperate attempt to lose weight. There's many other runners like me that are persisting to run but not improving their situation. I want to help end your frustration.

This is what I recommend when you're chasing weight loss through running:

• Optimize your nutrition and avoid crash diets. Don't get yourself entangled with things such as low-carb diets, juicing diets, water fasts etc. While you may experience some weight loss with them, this effect is temporary and as soon you stop following the diet that weight is coming right back with a vengeance. I encourage a high protein, moderate carbohydrate, low fat intake approach for any runner trying to lose weight. For protein think white meat (chicken, fish, turkey, rabbit), eggs and protein supplements if you can afford them. High protein increases caloric expenditure through a higher thermic effect, it increases food satiety and aids with appetite suppression while also minimizing lean muscle mass loss. For carbohydrates think fruits, vegetables and wholegrain, fibrous options such as brown rice, roller meal, wholegrain pasta & bread. This will support your training, immunity and improve your fiber intake for better health and digestion. For fat think dairy products, nut butters and olive oil. This will ensure that your sex hormone profile is healthy.
• Run first thing in the morning to ramp up your metabolism and stimulate bowel movement. Consume one cup of black coffee before you head out for a run to further support the desired outcome of a faster metabolism and a trip to the bathroom post-run. This process of running first thing in the morning becomes smooth once you learn how to stay motivated to run in the morning
• Run for time, not distance. Don't concern yourself with the distance that you cover with your runs, be more concerned with how much time you spend running. Many runners pride themselves on distance covered as they wait for applause - "I run 10 kilometers every day." *clap for me* If your primary interest is weight loss such discussions revolving around distance shouldn't interest you. As a baseline, look to run for at least 30 minutes everyday and build up to 60 - 90 minutes of running daily as fitness increases and time permits. This approach is possible due to the majority of runs being low intensity in nature. You can avoid injury, fatigue and run more frequently when you slow things down and prioritize time on your feet
• Incorporate interval training sessions in your program
• Lost? Work with someone that can help you. A solo act isn't everyone's portion so be sure to get help when you need it.

Run. Shed. Look & feel better.