Losing weight with running

[Anonymous]

I started running in February and I’m now running every other day either two miles or three miles. I can run 5k in 30 minutes which isn’t bad, I think, as I’m nearly 50 and haven’t been in shape for years (I’ve always hated exercise in the past so I’m quite proof of myself for sticking with this). I’ve cut out snacks and most candy and I typically don’t eat large portions - I’m vegetarian and eat fairly healthy. But I’ve lost less than 10lbs. My main motivation has been to get healthier and I think I’ve achieved that. I also feel in much better shape and much more toned. Why haven’t I been more successful with weight loss? I’m 5’ 10” and had got up to 195lb before I started running (due to lack of exercise and snacking because of the pandemic, 180lb is a more typical weight for me). I’d really like to get down to 170lb or so which is a good weight for me with my height.

[Anonymous]

It’s awesome that you started running regularly especially since you were not in shape before. Running is great for the heart and burns a lot of calories compared to other types of exercise. I am a runner myself and also feel a lot of mental health benefits from running. If you want to lose weight, you will have to eat fewer calories than you burn. I got an Apple Watch to measure my caloric expenditure and input. Shockingly, a mile of running burns less than a candy bar. So weigh your food and track your calories to make sure you have a deficit. My fitness pal has an app for that. Also add in some strength training. That will burn calories and the muscle gained will burn calories at rest.

[Anonymous]

My path has been paralleling yours the past few months. I have tracked my weight and my runs, and I have been intermittent fasting most days.

The calorie expenditure when running a mile is about 100 calories. More calories for some people, fewer for others. I have been running a bit over 3 miles most days, for a total of roughly 350 calories per run. I have to do that 10 times before I burn off a pound’s worth of calories.

I started off intermittent fasting from 7 pm- 12 noon most days. I didn’t limit myself much within the 12-7 pm eating window. Between that and the running I was losing weight, but slower than I wanted. I tightened up the IF a bit (7pm-1pm), and eliminated most snacking. That is when I started seeing results more like I wanted.

The running is great, I love it for the health benefits, but weight is easier to control with the diet.

[Anonymous]

Can you work up to running more? I find that the 2-3 mile runs are tough because you don’t burn that many calories but still get the added hunger from running. For me, a 3 and 6 mile run feel similar in terms of hunger, so the longer run is the way to work up a calorie deficit. (I also love running, so YMMV, but that works for me.)

[Anonymous]

If you're eating mostly vegetarian, what is your balance of carbs vs. proteins? And are you eating a lot of starchy carbs? In your 50s, that might impact whether you lose weight.

[Anonymous]

Anonymous wrote:If you're eating mostly vegetarian, what is your balance of carbs vs. proteins? And are you eating a lot of starchy carbs? In your 50s, that might impact whether you lose weight.

I’m not in my 50s. Not eating a lot of starchy carbs and eating considerably less than I did before I started running. I do track my calories burned and know the difference it makes but surprised how little weight loss I’ve seen given the combination of eating better/less and running 5k regularly.

[Anonymous]

I know a lot of people who started running to lose weight and ended up just a more muscular chubby.

[Anonymous]

Anonymous wrote:I know a lot of people who started running to lose weight and ended up just a more muscular chubby.

But OP did lose weight. How is this comment helpful? Running is one of the best forms of cardio and burns a lot of calories. Running doesn’t really build muscle so I don’t know what you mean by “muscular chubby”. Run more, lift weights, eat less. Then you’ll be muscular lean. You must not do any of these or you wouldn’t make such an ignorant comment.

[Anonymous]

Anonymous wrote:I know a lot of people who started running to lose weight and ended up just a more muscular chubby.

I don’t know anyone that took up running and became muscular chubby. Running doesn’t really build muscle, except a little in the legs. But running had a slimming effect on my legs, coupled with fat loss.

OP- running by itself does not make you lose weight. I’ve lost a lot of weight running, but it had to be paired with a careful diet. Running is great for weight loss maintenance.

[Anonymous]

If you like running, that is great. Instead of doing a slow/moderate pace long run, I would change it to interval running at least 3/5 of the days you run. I like doing sprints of various lengths. If you have access to a track, my go-to is 100m sprint, rest 30 sec, 200m sprint, rest 30 sec, 400m sprint, rest 2 min- do this 3 times . You can adjust the distance and rest times if you need to. Or if no track, do time based sprints wherever it is you run: sprint 1 min, 30 sec rest, sprint 2 min, 2 min 30 sec rest, sprint 4 min 2 min rest

Running like this really give you a huge metabolic boost and better calorie burn

[Anonymous]

Anonymous wrote:If you like running, that is great. Instead of doing a slow/moderate pace long run, I would change it to interval running at least 3/5 of the days you run. I like doing sprints of various lengths. If you have access to a track, my go-to is 100m sprint, rest 30 sec, 200m sprint, rest 30 sec, 400m sprint, rest 2 min- do this 3 times . You can adjust the distance and rest times if you need to. Or if no track, do time based sprints wherever it is you run: sprint 1 min, 30 sec rest, sprint 2 min, 2 min 30 sec rest, sprint 4 min 2 min rest

Running like this really give you a huge metabolic boost and better calorie burn

I have been a "runner" for years, but fairly sporadic (like 2 times a week in the last 5 years). I enjoy running, but usually plod along at about a 10:00 pace and listen to a podcast for 3-5 miles. Two weeks ago I started incorporating HIIT runs, and I LOVE them. I made a playlist of some good upbeat music, jog during the verses and then "kick it up a notch" during the choruses. Sometimes it's near sprinting and sometimes just a bit faster. But my pace is now down around 8:45-9:00 on those runs. And it definitely picks up the cardio.

[Anonymous]

You are doing great! You are losing weight and building endurance!

Try Lose It app or Weight Watchers to get a better handle on portions and I bet you will lose the next 10 lbs in like 3-4 months.

You might also benefit from signing up for a half marathon or 10K and starting to work on adding distance to your running routine. I like No Meat Athlete for a good running training program for vegetarians.

[Anonymous]

Anonymous wrote:If you like running, that is great. Instead of doing a slow/moderate pace long run, I would change it to interval running at least 3/5 of the days you run. I like doing sprints of various lengths. If you have access to a track, my go-to is 100m sprint, rest 30 sec, 200m sprint, rest 30 sec, 400m sprint, rest 2 min- do this 3 times . You can adjust the distance and rest times if you need to. Or if no track, do time based sprints wherever it is you run: sprint 1 min, 30 sec rest, sprint 2 min, 2 min 30 sec rest, sprint 4 min 2 min rest

Running like this really give you a huge metabolic boost and better calorie burn

This myth has actually been disproved by real research out of NIH. Tracked at the cellular level fwiw.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If you like running, that is great. Instead of doing a slow/moderate pace long run, I would change it to interval running at least 3/5 of the days you run. I like doing sprints of various lengths. If you have access to a track, my go-to is 100m sprint, rest 30 sec, 200m sprint, rest 30 sec, 400m sprint, rest 2 min- do this 3 times . You can adjust the distance and rest times if you need to. Or if no track, do time based sprints wherever it is you run: sprint 1 min, 30 sec rest, sprint 2 min, 2 min 30 sec rest, sprint 4 min 2 min rest

Running like this really give you a huge metabolic boost and better calorie burn

This myth has actually been disproved by real research out of NIH. Tracked at the cellular level fwiw.

A higher heart rate burns more calories. There is no myth

[Anonymous]

You're doing awesome!

A couple of tips: 1.) Like others said, on at least one running day, mix in some bursts of speed. I love the idea of jogging on the verses and sprinting on the choruses.

2.) On one day, try to go a bit longer, even if you need to run slower to do it.

3.) I agree with other tips to do weights sometimes. You could also work in a bike ride per week. It's good to keep your body guessing.

4.) Don't overdo it. Running is great, but it's easy to get injured. Keep going with your nice, steady progress.