4 ways running is best for weight loss

[shipo]

Hey Gang,

I just stumbled across this article published a few weeks ago in Runner's World:

• http://www.runnersworld.com/weight-loss/4-ways-running-is-best-for-weight-loss

Speaking strictly for myself, I was able to lose about 70 pounds in about 6 months back in 2013 by running lots and lots of miles and *NOT* cutting back on my eating (in fact, I significantly increased what I ate).  Of course there is the classic disclaimer, "Your mileage may vary..."  🙂

[JamieS_Wisco]

@shipo

I found this pretty interesting as I have heard from lots of people after I stated I was training to be able to run a 5K compleley through that running is widely considered "bad for you" due to wear and tear on joints?  This should also have the disclaimer that none of these people were doctors.

I have walked about 5, 5ks so far.  I would like to be able to run one completely through.  So in the morning's I have been trying my 5k training, just trying to run a little bit more each day but always making the 3.1 miles.  I suppose I will keep up the training since it's actually not horrible for you!  Thanks for the info.

[shipo]

@JamieS_Wisco, thanks for your comments.  The widely held belief running is bad for your joints is fast becoming relegated to the trash bin called "Old wive's tales".  How so?  Glad you asked.  There have been numerous studies released over the last decade which show aging runners have far fewer incidences of ankle, knee, and hip issues than the general population.  The most convincing study I've come across (but still cannot find a link to) was a study done in Finland over a period of 20 something years which tracked tens of thousands of runners in the 50-70 year age range.

Long story short, if you want to run, find a good C25K program which introduces running to your body in a slow, steady, and controlled manner, and run your little butt off.  🙂

[JamieS_Wisco]

Thanks @shipo! 

This is a lot of help for me.  I am doing the running in the morning to keep my fat loss going and I lift 4 days in the afternoon to build muscle.  I think I'm getting a healthy mix in there.  I was starting to get concerned with the amount of people that told me to stop running.  (kind of sad too because I was almost enjoying it) 

Do you have a suggestion for a C25K program?

[shipo]

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@JamieS_Wisco wrote:

Do you have a suggestion for a C25K program?

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I've coached a bunch of folks doing C25K over the last several years and never thought to ask which program they've selected.  The good news is they're all pretty similar; I just recommend you review a few and pick the one which you like the best; I have yet to hear of one giving bad advice.  🙂

[WendyB]

@JamieS_Wisco Also if you have Run Keeper on your phone there are ways to set it up to do a C25K

[WendyB]

@shipo Your advice is very good. But you dont take in to consideration people like me.

I had several stress fractors on my hips. I was told to never run again by my DR. I will listen to them

[FitBeforeFifty]

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@JamieS_Wisco wrote:

I was starting to get concerned with the amount of people that told me to stop running.  (kind of sad too because I was almost enjoying it) 

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Don't listen to people that tell you running will "wear out your joints." There is no proof that running increases Osteoarthritis (OA). This study followed 45 long distance runners and 53 non-runners over the course of 18 years and took radiographs every few years:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/

Conclusion: 

"Long-distance running among healthy older individuals was not associated with accelerated radiographic OA"

[shipo]

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@WendyB wrote:

@shipo Your advice is very good. But you dont take in to consideration people like me.

I had several stress fractors on my hips. I was told to never run again by my DR. I will listen to them

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Agreed, as a general rule my comments are directed toward folks without preexisting conditions.

The above said, there is a lot of science behind a causal relationship between running and strengthening bones, but beyond that I cannot comment on whether running might be beneficial to you.

Speaking strictly for myself, I was told by the surgeon who screwed my right leg and foot back together back in January of 2003, "the damage is so bad you will walk with a limp for the rest of your life and will never be able to run."

• Is it a good idea for you to ignore your doctor regarding running?  Heck no.
• Was it a good idea for me to ignore my doctor regarding running?  Heck yes.

[USAF-Larry]

I quit running after a bike accident left me with 3 crushed vertebrae, and reconstruction surgery implanted a series of steel plates. The bouncing of running was too much pain, but walking was great easy exercise that I could tolerate. That was in 1989, and I have maintained excellent health for the many years since with daily walks and weight bearing exercises.  At one time the doctor told me I was going to have to get a knee replacement, but as my general health improved from exercising, I no longer have any knee pains.  My exercise routines have carried me into my 70's in very good health, so I see no reason to change it. Running definitely has its benefits, and I enjoyed the many years of running marathons and triathlons, but at this point of time running isn't necessary for me.

[FitBeforeFifty]

There is no question that acute injuries (stress fractures, etc...) are more common in runners than those that are sedentary. The studies @shipo and I are talking about relate to chronic injuries and "wearing" out your joints -- which is a common term used to discourage running. There is no "wearing" out of your joints due to running. In fact, runners have increased mobility later in life: 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3175643/

Conclusion:

Vigorous exercise (running) at middle and older ages is associated with reduced disability in later life and a notable survival advantage

[shipo]

@FitBeforeFifty, good stuff sir; I hadn't seen that specific study before.  🙂

Funny thing about stress fractures; assuming the budding runner didn't start running with a stress fracture, developing one from running typically means what I refer to as TFFFS*.  The good news here is with the prevelance of C25K programs, beginning runners (with no existing issues) with only the barest minimum of coaching, can gradually and safely coax their bodies to adapt to endure the rigors of running; no stress fractures need apply.

* TFFFS = Too Fast, too Frequently, too Far, too Soon

[davisj16usmc]

Running is great exercise, I recently made the decision to get into better shape; and in doing so have decided to use running as my main source of exercise. For the first time in my life I ran 5 miles without stopping and did so in 1 hour and 18 minutes which from what I hear is pretty quick for someone my size. For all of those who need extra motivation while running, or a little competition, feel free to add me not only on Fitbit, but also Nike+ Running! Fitbit: https://www.fitbit.com/user/4T5K46 Nike+ Running Username: davisj16usmc

[shipo]

Hey Davis, Semper-Fi!

How fast were you able to run the three-mile portion of the PFT at your fastest?

Regarding running, keep things nice and slow until you're able to go at least six miles non-stop before you try speeding things up.  If you stay the course at a slow pace, you'll have a very good chance of dramatically improving your fitness while avoiding injury.

[davisj16usmc]

Shipo, My fastest was 21:38, I'd like to get back down to that. When I started on the 22nd of July this year my average pace was 12:30 per mile, however I find myself able to hold a steady pace between 9:28 and 9:40 per mile without feeling like death afterwards. I feel that running too slow can be just as bad as running too fast too soon. I'm not sure if I stated this in my last posting, but my ultimate goal is to run a half marathon, and eventually a marathon. I'm not looking for world records or anything, but 13 miles in just under two hours would be a great starting point considering some of the stronger runners I've met can accomplish 13 miles in 2.5 hours on average.

[shipo]

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@davisj16usmc wrote:
Shipo, My fastest was 21:38, I'd like to get back down to that. When I started on the 22nd of July this year my average pace was 12:30 per mile, however I find myself able to hold a steady pace between 9:28 and 9:40 per mile without feeling like death afterwards. I feel that running too slow can be just as bad as running too fast too soon. I'm not sure if I stated this in my last posting, but my ultimate goal is to run a half marathon, and eventually a marathon. I'm not looking for world records or anything, but 13 miles in just under two hours would be a great starting point considering some of the stronger runners I've met can accomplish 13 miles in 2.5 hours on average.

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Very worthy goals, I might be able to help you in your quest.  🙂

A few comments:

• Running slow is probably the best way of getting faster for a relative beginner.
• Running slow is how the fastest folks I know and coach train on most of their training runs, and oddly enough, the slower and further the better.
• Case in point, in 2013 had been working two jobs for two straight years (75-miles apart), leaving the house at 5:00 AM and getting back home at about 9:00 PM, I was then 56 and had gained so much weight I was well north of 250 pounds, and I'm only 5' 8".  Running more than a half-mile was a serious challenge at the time.
• In April 2013 I left one of the jobs, freeing up a pretty fair amount of time, and started running again, and by running I mean very-very slowly, as in a pace in the 11:00-12:00 per mile range.  That said, I started with three, then four, then six, then eight, and finally ten miles per day (plus a few longer runs sprinkled in on weekends), still at that same slow pace.
• In September of 2014, I was still training at a 10:00+ pace, but in the months since I'd started running again I had logged some 3,500 miles.  Late that month I ran my first (and so far only) half marathon, and at the age of 57, I crossed the line in 1:42 (which works out to a pace of about 7:50 per mile), and on a hot and humid 85 degree day no less.

I told you the above to tell you this; some of the best distance runners in the world have been adherents of LSD (Long Slow Distance, there is even a Wikipedia page on it), and it is a slightly modified version of that which I coach.  The "modification" I employ in my training is to go out for say, a 10-mile run with a target pace of say, 10:00 per mile for the first 8 or so miles.  For the last two miles, gradually dial up the pace to as near as possible to one's 5K race pace.

The thing about the rigors of running is there is nothing one can do to prepare the body to endure said rigors except running.  The problem is, the cardio, respratory, and muscular systems develop at a relatively fast rate; the skeletal system, and the joints and connective tissues take far longer to adapt.  Run too fast/too far as a beginner (a syndrome I call TFFFS for "Too Fast, too Far, too Frequently, too Soon") and an injury is not a matter of "if" it is a matter of "when".  By running slowly, and covering much more distance instead, you allow the body time to safely adapt to the rigors of running without undue strain.

[shipo]

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@davisj16usmc wrote:
I feel that running too slow can be just as bad as running too fast too soon.

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I thought about this thread last night and need to reiterate; there is no such a thing as "too slow" when it comes to getting back in shape, just "too fast".

Semper-Fi

[bcalvanese]

Good thread.

I think running is only risky if not done properly, but if done properly, can acually keep your joints healthy.

When I first started trying to run again I injured my knee because I tried going too fast too soon. I remembered my army days when I could run 2 miles in 14 minutes, and treid to do that right off the bat. I could feel the impact of every strike going right through my knees, but being hard core by nature, I just kept going until I was gasping for air. I limped for about 2 weeks, but it healed up after that.

Now I am doing it nice and slow, and doing my own version of the C25K.

I am a power walker, and one thing I have noticed about running is how much more it strengthens the legs compared to walking. My legs seem to be getting more muscular than before I started mixing jogging into my power walks.

I think it's because of the fact that when walking both feet are always on the ground and you're pretty much just carrying your own weight, but when running there is a point where both feet are off the graound and you are coming down with up to 7 times your body weight (depending on your running style) on one foot at a time. This takes a lot more strength.

I think the potential for injuries from running are much higher than walking, but not from the running itself, but from doing it "wrong". And I also think that doing it "right" will keep your joints, muscles, and bones healthier & stronger for longer.

I dont think a person could go wrong following @shipo 's advice on this.

[Envelope]

Great thread.  I recently started jogging to lose weight.  I am a SLOW jogger.  I have decided once I finish my C25K program, I will restart it with a focus on becoming faster.  

[shipo]

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@Envelope wrote:

Great thread.  I recently started jogging to lose weight.  I am a SLOW jogger.  I have decided once I finish my C25K program, I will restart it with a focus on becoming faster.  

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I've had a number of the folks I coach make similar statements.  My typical response is, "Bad idea."  Why?  Because until you can run for at least an hour non-stop, typically five to six miles, working on speed is a great way to get yourself injured.  Even then, dialing up the speed should only be done toward the end of a long run.

The above said, getting in your miles will in fact make you faster without even doing any sort of speed drills.  Case in point, I'm just getting my running back on track after recovering from a non-running related injury; the vast majority (like 98%) of my training is in the 9:45-10:30 per mile zone.  Just last night I ran my first 5K of the year and managed a 7:26 pace which got me across the line in 23:05.  Yeah, it was slower than last year by over a minute, but I was pleased given how few miles I've run this year, and how slow I've been running.