Running for Weight Loss

Many people assume that running on a regular basis will automatically result in weight loss. This is not necessarily the case. In order to lose weight through running, it's important to know the various effects that different speeds and running workouts will have on your body.

Speed Work
Speed work or interval training (running at a very fast speed for short intervals of time) will kick your metabolism into gear. You burn the greatest amount of calories in the shortest amount of time.

Because this type of running works your muscles, it helps to build your muscle tissue. If you do speed training several times a week, you will eventually notice your legs becoming more toned.

How does this affect your weight? You may lose just a few pounds, or your weight might stay the same. The reason for this "plateau" is that you are building muscle mass in your legs, and muscle weighs more than fat. So, don't be discouraged if the number on the scale doesn't budge. You've probably lost fat, but the scale isn't telling that. For a more accurate measure of your results, get your body fat tested using a body fat scale, or through a personal trainer with calipers.

Another benefit of increasing your muscle mass is that muscle is more efficient at burning calories while you are at rest. Your resting metabolism will be faster, causing you to burn more calories throughout the day, and lose some additional weight.

Speed work will help you become more athletic and more toned, but it won't cause you to lose a significant amount of weight when you step on the scale.

Training for a Marathon
Some people decide to train for marathons or half marathons to lose weight. If your goal for the race is simply to lose weight, than that certainly can be accomplished. But if you are more concerned with your performance, than you probably will not lose much weight.

One might suspect that doing long training runs of more than 10 miles at a time would burn a great deal of calories. And it does. However, in order for that 10+ mile run to go well, you need to consume extra energy. Marathon runners consume energy gels and other supplements while they are running to maximize performance. If your only goal is weight loss, however, you might still be able to run a long distance without the extra caloric intake. But your energy levels will drop and it will be more challenging than it needs to be. Not consuming enough energy for a long run can also be dangerous if you are outdoors and pass out from insufficient fuel or exhaustion.

If your goal is to run a marathon at optimum speed, than you'll need to consume even more calories than you burn during your long training runs. If your body thinks that it is running on its very last reserves, then it won't run efficiently. You need to let your body know that it has plenty of energy reserves for this long run, so it can keep performing at optimal levels.

Finally, when you train for a marathon, you actually slow your metabolism. You're training your body to be very efficient with the calories you give it, because your body knows you are going to run at least five miles a day. Your body learns to cling to every little calorie for as long as possible. This is great news for your running performance, but not so great if you are trying to lose weight. Many people find that during the "taper" or rest period in the weeks leading up to a marathon, they gain weight. And in the weeks following the marathon, when they are in recovery, they gain weight because their metabolism has slowed, and they aren't running as many miles as they used to be.

Jogging at a Slow Pace
Jogging at a slow pace for about an hour 3-5 times a week is your best bet when it comes to running for weight loss. When you run at a slower pace, your heart rate is in the fat-burning zone, rather than the cardiovascular endurance-building zone. In other words, when your heart rate is within a certain target range, your body burns a larger percentage of calories from fat. When you work out a higher intensities and elevate your heart rate, a larger percentage of the calories burned are from glucose.

Additionally, jogging at a slow pace several times per week is not likely to result in a significant increase in muscle building in your legs. Therefore, you won't see the number on the scale drop, as you have replaced your fat with muscle. Your legs may become slightly toned, but not to the extent that they would be if you were doing speed work or marathon training.

It's true that running is great for burning calories, but it's important to remember that calorie burn doesn't always equate to weight loss.