Quick tips on running for weight loss

If there’s one thing we’ve learned from the great feedback we get from Bluefin users, it’s that there are all sorts of reasons to tackle a program like Ease into 5K.  As you might expect, weight loss is a big one (not to mention a big theme among those taking on our New Year’s program right now.

Even serious athletes can have a tough time managing their weight.  Here are some basic tips to set yourself up for success if one of your training goals is shedding a few (or more than a few) pounds.

Train smart.  Having a plan is essential.  Otherwise, it’s just too easy start off with long, difficult workouts and burn out in a week or two.  Following a program like Ease into 5K makes sure that you are building up in a manageable, sustainable way.  Start slow and go from there.  You don’t need to run for an hour your first time out.  Following a training plan that lets you build gradually to that kind of distance is definitely the way to go.

Eat right.  It can be tempting, especially if you are super-focused on weight loss, to simply eat as little as possible.  Calories eaten minus calories burned equals weight loss, right?  Not exactly.  Your body needs good, quality nutrition to be a successful runner long term.  Don’t think of yourself as a dieter.  Think of yourself as an athlete.  And remember that athletes need to fuel up properly for maximum performance.  For tips on doing just that, check out our earlier post, Fueling Up: What to eat before, during and after a run.

Build muscle.  It might seem counter-intuitive, but building muscle can do wonders for your weight loss goals.  Yes, muscle weighs more than fat and that might not make a lot of sense if your priority is losing weight.  But the bottom line is that building muscle will improve your body’s ability to burn fat and lead to a healthier body overall.  Strong muscles actually burn up calories   If you’re looking to start getting stronger (without necessarily bulking up) consider taking the Bootcamp app for a spin.

Weigh in (occasionally).  Okay, the number on the scale is a good guideline to make sure your efforts are moving you in the right direction.  But it isn’t the only thing that matters.  Remember, you might not lose weight every week and you certainly shouldn’t expect to see that number drop every day.  Don’t get obsessed with weigh-ins.  Keep an eye on your weight over time to make sure that you’re getting the results you expect.  Failure to lose weight might mean that you have to take a look at your diet or other lifestyle issues.  But day-to-day, it should be a guideline, not a way of life.

This is a big topic and we’ll certainly want to dive into it in more detail over time.  For now, though, anybody out there running for weight loss these days?  How’s it going?  We’d love to hear from you!

2 responses to “Quick tips on running for weight loss

  1. I am completely agreed with you. These are some of the useful points that if followed regularly is surely going to help in loosing weight. Great Job dude!!

  2. I started running with the C25K app last November and lost 25 pounds over the course of about 8 months. I stopped running due to a variety of reason in June of this year and am just starting back as I train for my first Half. I put back on about 5 pounds and now have about 15-20 more to lose to get to an ideal weight for me. Running 3x a week and doing strength training 2x per week is my plan, plus getting back to eating healthy.

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