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Don't run to lose weight.
There, I said it.
If weight loss is your goal, you shouldn't be running. It's time consuming, damaging on the joints, and in many cases may actually make you gain weight.
BUT before you send me hate messages or unfollow me, let me clarify: I am not against running for sport or for fun. I actually went on a light run RIGHT BEFORE writing this article. Running is just not all that great for weight loss.
Running Sucks
Here are some OBJECTIVE truths about running:
When matched for distance, running and walking are almost the same caloric expenditure.
Running wrecks havoc on your feet, ankles, knees, hips, and back.
The more you run, the more important recovering from the run becomes.
The more you run, the easier it gets and the less calories you burn.
Running (jogging) is an easy approach to fitness. It doesn't require much investment.
Running provides an endorphin release helping to reduce stress and improve mood.
Running sucks.
Okay that last point was subjective, but let me defend my earlier position on why running is not ideal for weight loss - and allow you to make up your own mind.
Full disclosure: I am married to a runner / triathlete. Many of my friends are runners. I have personally run to improve my sport performance. I have been in the fitness industry for over 13 years and can count on one hand how many people lose a significant amount of weight by running. I advise my clients not to run for weight loss.
Why You Shouldn't Run
Most people start running because it's an easy, equipment-free method of fitness. All you need is a pair of shoes and an open road. Although struggling for the first days, weeks, and months, most people who keep running begin to develop an affinity for it. It's easy and addictive to get good at running. The miles begin to increase and a little weight loss appears for those who persist.
But eventually the progress stalls. The miles begin to level off and most runners find themselves in a comfort zone. This is where the danger is.
The comfort zone is where a runner who can comfortably run 3-5 miles (or more) maintains this distance and pace without seeking improvement. A few things happen in the comfort zone.
The body adapts to the metabolic demand of running.
Inevitably the initial weight loss stalls.
The need/desire to increase running distance.
Little effort is made to significantly increase running speed or form.
Normal diet is resumed.
Bad food is justified because of the running.
All progress stalls.
Body weight starts to creep up.
That last point is all but guaranteed because running was used as the primary source of weight management. And it's tricky because at the beginning stages, the weight loss is visible. It lures people into a false sense of progress.
Adding to the frustration - the more you run, the less calories you burn while running. So in order to combat the weight gain the runner will increase her mileage, which increases the stress on the joints. Pain and injury is the only guaranteed outcome.
This leads to the inevitable question my clients ask me: "My [joint/limb] hurts. What can I do?"
We Need To Start Over
When my clients ask me about running (or recovering from running), I always ask them WHY they run. Why choose this activity in the first place?
Most give me the same answers - "It's easy to do" or "My friends run" or "I thought you were supposed to run?"
It's easy to see how running can seem like the ideal way to get fit. When you see people out jogging on the street, they're usually lean and fit. But that's the problem. Fit people run. Fit people run because they can run with minimal pain or injury. And most likely, because they have always been running since childhood, their bodies are accustomed to running.
If you can't remember the last time you went out and ran 3 miles, going out and running 3 miles isn't a great way to get fit.
It should be no surprise that running causes injuries. All types of stats and data exist on the prevalence of injuries while running. Some estimates suggest that every year between 65-80% of runners get hit with a running-related injury. That's crazy!
Think about taking your hand, and slapping concrete for an hour. How long until your hand starts to hurt? That's essentially what running is. Except you have a small rubber buffer between the foot and the pavement.
This is coming from a guy who does martial arts for fun. I literally get punched, kicked, tackled, thrown, choked, and arm-barred for sport. I suggest holding off on running.
What To Do?
So if running is not the answer, then what is? That's easy. Focus on your food and don't exercise to hide the bad food choices.
If you're just starting out with the whole fitness thing, walking is a great source of cardio. However the majority of significant, sustainable weight loss comes from correcting your diet and nutrition. It's the only rule of weight loss.
I also recommend doing resistance training with body weight or light equipment. When combined with dieting, resistance training has a much more effective metabolic impact than running. If you need inspiration, you can checkout my at-home resistance training programs.
Who Should Run
I'm not anti-running. There are people out there who run for fun, to improve their sport performance, and as a form of mental, physical, and emotional release.
If that's you, GREAT! Keep running!
Some people are born to run and will be runners until the end of time. I'm not talking to them.
But if you're just starting out in this fitness game, hold off on the running - or at least address your diet fist.
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