Running offers a slew of health benefits, from boosting mood and sleep quality to improving heart health. A long-term study on 55, people published in the Journal of the American College of Cardiology even found that runners had a 30 percent lower risk of death from any cause, and a 45 percent lower risk of death from heart disease than their non-running peers during the year study period.
Health benefits aside, running can be just plain fun. After all, any runner can attest to the feelings of freedom and excitement you experience when you really hit your stride. So if you love running, definitely continue to run. But after a while, it takes more and more stress to get your body to respond. As a result, the scale stops budging.
As your body learns to adapt to your new running regimen, you start burning fewer calories jogging your go-to neighborhood loop than you did before. This is partly because your overall mass is decreasing, but also because when you're running but not strength training, research shows that you'll most likely lose both fat and muscle mass —the latter of which requires more energy for your body to maintain.
A decrease in muscle mass can reduce how many calories your body burns at rest. Like any other workout, you have to progress your running routine to continue to see results. The research backs her up. For example, in one small study of 16 adults in the Journal of Sports Medicine and Physical Fitness , men and women who completed an aerobic workout session were asked to estimate the number of calories they burned, and then eat that caloric equivalent at a buffet-style meal.
The result? The only problem? Because not only is HIIT more efficient, less time consuming, and metabolism-boosting, it also can help keep your appetite at bay—which often is the difference between successful weight loss and a frustrating plateau.
You'll also receive weekly physical and mental fitness-related content to help get you fired up for the week ahead. Quite right! Nowadays, I never exceed 12 reps a set! Once a week, I blast the bod with heavier weights, keeping reps down to per set. Know what? Too much heavy work makes Jack a dull boy not to mention tired, achy, tetchy etc. The variety of my workouts means I usually enjoy them. And for long-distance stuff? I walk the dog up and down hills.
Very cool, Bill! Glad to hear you found something that works better for you. And yes, Vibrams are awesome! I hear you.
I undertook it because I thought it might make me finally enjoy running — it did not work. I have found weight training and short cardio HIIT training works to work much better for me. I do still spin for 45 — 60 minutes because I enjoy the class. Much less time involved with many more benefits. Wow, what an interesting experience, Laura. And I also think spin is pretty fun, despite how long it is.
The short bursts of intensity from HIIT help with my ability to run faster for shorter distances. Cardio should be kept to a minimum in order to preserve calories that your muscle will surely use up as you build lean mass. Too much cardio will speed up the weight loss.
Stick to shorter and more intense cardio sessions, such as interval training or speed drills. Interval training will help burn fat, but help you keep lean muscle, according to the American College of Sports Medicine. Protein should be consumed in order to help with the muscle building process during training.
If protein consumption is inadequate during your program, you will eventually stop seeing results. Lack of protein makes it difficult to repair muscle damage done during intense bouts of exercise. If this occurs, you may stay the same weight but your body fat percentage may go up as a result.
Carbohydrates are an important part of the muscle building process. Multiple studies have found that music—whether a minute pump-you-up playlist before a workout or a steady stream of beats for the entirety of your run—can improve performance.
Stay on top of hydration. Photo: Shutterstock Spend 15 minutes a day working on your core. Research out of Barry University found that runners who did a quick core-strengthening routine each day improved their 5K times. Drink a cup of joe. Studies show that consuming caffeine before a run can be a totally legal performance enhancer.
Conk out.
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