OP, if you can do 5K in 30 min & you're generally running a few days a week, I think you could easily up your weekly mileage & intensity. Adding a couple of miles to a weekend run &/or adding speed workouts during the week might help. I also find that my weight & muscle tone seems to be better when I'm more consistent about incorporating some upper body strength training (pushups or regular exercises with hand weights).

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Running burns nearly double the amount of calories. I still haven’t found another exercise that elevate my heart rate as running does.

I'm not big. I burn 80 vs 60 cals per mile. The wear on my joints is just really not worth that 20-calorie difference. It was an injury that made me realize I could still stay fit without running.

I know plenty of people with joint problems--& people with ample fat storage--who were never runners or exercisers. Injuries can certainly happen, but I don't think that's a good reason for people to give up an exercise that's generally associated with good joint health, weight maintenance, & overall physical wellbeing. Honestly, you're more probably more likely to get injured if you don't make intensive physical exercise part of your regular regimen.

Anonymous wrote:

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Yeah, running totally makes you store fat. I see so many overweight runners in the trails storing their fat

You actually do see a lot of tubby runners. Not as many as the bikers, but more than a few. Cardio makes anyone more hungry and you really have to watch calories.

Anonymous wrote:

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Yeah, running totally makes you store fat. I see so many overweight runners in the trails storing their fat

I wasn't suggesting that. Cortisol is a hormone. OP is a middle-aged woman, and hormones are an important factor in weight management after your 30s.

Anonymous wrote:

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Running burns nearly double the amount of calories. I still haven’t found another exercise that elevate my heart rate as running does.

I'm not big. I burn 80 vs 60 cals per mile. The wear on my joints is just really not worth that 20-calorie difference. It was an injury that made me realize I could still stay fit without running.

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Yeah, running totally makes you store fat. I see so many overweight runners in the trails storing their fat

Anonymous wrote:Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Running burns nearly double the amount of calories. I still haven’t found another exercise that elevate my heart rate as running does.

Honestly, the cals burned running vs walking just doesn't justify running for me.

The main thing is that running can raise cortisol levels. Cortisol directly affects fat storage and weight gain. It might throw off your appetite too.

I prefer to walk briskly.

Great work!

When I started running, I felt like I had an excuse to eat more and I did.

I was on WW and started overdoing the zero point foods. I've worked with a coach who advised me that unless I'm doing really heavy training such as training for a marathon etc., I shouldn't eat more. I was resistant to this idea but she was right. We don't burn as many calories that we think we do.

I've been losing ever since that advice.

Good luck.

Run farther if you can. 2-3 miles doesn't burn much in calories. I notice at 8-10+ mile runs you really start seeing the pounds melt away.
Also lift some weights

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.

What myth? Running faster burns more calories. Mixing up your workouts increases your speed and works different systems (aerobic, anaerobic, lactate threshold, etc). You will improve your speed and form if you do at least two days of speed work a week and a long run in addition to shorter recovery runs. Also makes running more fun to mix it up. I’m a competitive runner and all the training programs rely on this formula with proven results.

As far as losing weight, OP has lost a good amount and if she wants to lose more, she can run more, eat less, and add strength training. 10 lbs in 3 months is great though.

I've been running for ten years; I started when I was about 35. I ran a couple of marathons (MCM 2017 and 2018), and was at around 190 lbs at marathon weight (I'm 72 inches.) During the pandemic, my running went down a bit, but what increased was food and booze. I ballooned up to almost 215 by December 2020. The running simply couldn't keep up with the calories. I did dry January and got down to 205. Since then I've dramatically cut back on booze / beer (maybe a couple beers every other week), and, just as importantly, have dramatically cut back on carbs. Very small portions of bread, rice, and no sweets. Oatmeal for breakfast, salads for lunch, and one helping of whatever is for dinner. I'm now down to 194. Blood pressure is coming down with the weight. Bottom line: running is great, but food intake is just as critical. Track what you eat, stay away from booze and carbs, and keep portions reasonable, and you will lose weight.

I tried running for weight loss for years, but nothing changed until I added strength training. Once I built muscle, I really started to see results, combined with some running still and careful eating.

Anonymous wrote:

Anonymous wrote: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.

Running and exercise in general doesn't burn as many calories as you think. it is also pretty typical for people to over estimate how many calories they burn through exercise and to underestimate how many calories they consume. "I’m vegetarian and eat fairly healthy" doesn't really say much and could mean just about anything. Even "healthy" and vegetarian foods have calories.

You are eating better and exercising so you have probably created a small deficit which is why you have lost some weight. Honestly 10 lbs since February isn't terrible and a little over 0.5 lbs/week which is very reasonable and sustainable.

If things stall or you want to lose a little fast I would take a closer look at your diet and see where extra calories are sneaking in. Sure you could probably run more but you really get more bang for your buck if you reduce calories through diet.

+1. Losing 10 lbs since February is almost 1 lb per week, which is excellent, and sustainable! Just keep on doing what you're doing, and you are bound to continue to lose weight. I generally find that in the summer, it's much easier to lose weight through diet because salads are so much more appetizing. I'll eat salads for lunch and dinner in warm weather. Also, your running will improve with repetition. I would continue to run based on time, rather than on distance, though.

Anonymous wrote: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.

Running and exercise in general doesn't burn as many calories as you think. it is also pretty typical for people to over estimate how many calories they burn through exercise and to underestimate how many calories they consume. "I’m vegetarian and eat fairly healthy" doesn't really say much and could mean just about anything. Even "healthy" and vegetarian foods have calories.

You are eating better and exercising so you have probably created a small deficit which is why you have lost some weight. Honestly 10 lbs since February isn't terrible and a little over 0.5 lbs/week which is very reasonable and sustainable.

If things stall or you want to lose a little fast I would take a closer look at your diet and see where extra calories are sneaking in. Sure you could probably run more but you really get more bang for your buck if you reduce calories through diet.