Running for Weight Loss - Run Lift Balance

Running for weight loss can be different than running for a time goal. It is important to know what your main goal is when you start.

**Disclaimer: talk with your doctor before you start any new fitness or weight loss journey/goal.

In my opinion it is hard, if not impossible to do both at the same time. If you are starting as a beginner you will see your times decreasing quickly because there is a large room for improvement. However it takes a level of nutrition and calories to sustain consistent healthy improvement. That is why is it vitally important to know what your main goal is.

If your goal is weight loss, let’s break it down!

Running burns approximately 100 calories per mile. this number changes based on weight, intensity and running efficiency, however it is a good approximation. To lose one pound you need to burn an a total of 3500 calories. One could run 35 miles a week, or change your diet. If someone goes into a slight calorie deficit and adds running on top weight loss will come.

If you are new to running. I HIGHLY advice against starting at 35 miles per week. This will most likely lead to injury and burn out quickly. Most likely before you hit your weight loss goals.

Great place to start. Look at what you are currently eating.

If you are comfortable with track, write down everything you consume in a realistic day. Key to making this work is keeping things as realistic as possible. Once you have a good idea of what you consume in a day, look at where you can cut some calories to create a deficit. I recommend nothing crazy to start, slow sustainable progress is what you want to aim for. For example, do you have a large afternoon snack everyday, is it possible to cut the snack completely or limit it to half the amount. Now that we have a small diet deficit we can also add in running to burn additional calories. I recommend starting with a run/walk program. Overtime it will burn more calories because you can go longer and further. It will also allow you to slowly build mileage and time on your feet while hopefully avoiding injury. You can find a 12-week and 8-week run/walk plan with lifting included HERE!

Which leads to my next step.

I think it’s important to add some type of strength training to your routine. This can be as little as 5min Bodyweight exercises twice a week after a run. If you try a training plan above, do one set of each exercise on lifting days to ease into lifting if you are starting from no background.

Once you have a routine set up and you are in a calorie deficit and added in running and lifting, you will see weight start dropping off. At some point you will start to hit a plateau. If this happens there are things you can do. First make sure you aren’t going to far into a calorie deficit. You need to be consuming enough food to fuel your workouts!

If the plateau comes:

I would first start with changing up your running workouts a little. Add in speed work. If you are running three days a week do one interval/speed workout, one easy run and one longer run. Speed workouts don’t need to be intimidating. If your current run/walk pace is running at a 12min mile, run at 11min mile then recover. If you can’t sustain the faster speed for your usual run interval, lower the amount of run time. An example would be 10min Warm-Up, 5x1min Fast, 2min Walk or Slow Jog Recovery 10min Cool-Down!

After you get comfortable with the new running routine, increasing strength training would be the next step. That will be another post, and plan coming soon!

Tip: A great way to keep on track is to have someone to hold your accountable! Sometimes that can be a significant other, friend, virtual group or a coach. If you would like a coach to hold you accountable, please reach out and we can discuss working together! (All options based on needs and budgets, we believe everyone should have access to achieve their goals!)

If you have any questions about Running for Weight Loss or Are Interested in Coaching. Reach Out HERE.