Is running enough?

melissaka7

I have been running roughly 6 days a week since the beggining of May. I have also stopped drinking soda, eating fast food, and generally just started eating better with portion control. I have lost almost 20 lbs (19.2 to be exact). I run usually 4-5 miles a day. I don't like work out videos, but I can do some strength training on my own (ie squats, crunches, light weights for my arms). I need to lose another 20lbs. Are running & the strength training I'm doing enough or do I need to do more?

Zaniejane

Yes. If losing weight is your goal and you are have a calorie deficit then you are doing enough, keep it simple! Congratulations on your success.

MJMARIN81

I think they are as long as you are eating well. Only thing I would suggest is incorporating some type of speed or tempo training in your running so you can get your heart rate racing as well. If you stay doing the same thing, pace and exercise, your body will find more efficient ways to do it and therefore creating that "plateau" So just mix in so differnces and you shoud be ok.

Nice work with the loss so far!

primalpam

You are doing plenty, possibly too much cardio actually. I would recommend 3 days running, 2 days strength training, 2 days rest.

wolfchild59

It very much depends on the person, for a lot of reasons, of which I'll touch on a couple.

For some people, running alone is all they like/do. You've already added in strength training, which I personally think is a good addition, but others may not like/do. Though, I'd say that you could probably add even more. Both in amount being done and in weight being lifted.

For me, I got bored and also suffered a lot of injury when all I was doing was running. When I mixed up my running with some other cardio (ARC trainer and stair mills mostly) my running pace and distances actually improved and I haven't had an injury since.

But what it really comes down to is that if what you're doing is working, you're enjoying it, and you'll continue to do do it to maintain a healthy lifestyle, that's all that matters. Not what anyone else says or thinks is the "right" workout to be doing. And congrats on the loss so far!

rassha01

I say run as much as you want, try not to run too large of a calorie defecit and at least 2x a week strength training. You will not see the scale move as fast if eat closer to TDEE but you will lose a higher % of bodyfat as apposed to lean body mass. Keep it up and good luck!!

melissaka7

I think they are as long as you are eating well. Only thing I would suggest is incorporating some type of speed or tempo training in your running so you can get your heart rate racing as well. If you stay doing the same thing, pace and exercise, your body will find more efficient ways to do it and therefore creating that "plateau" So just mix in so differnces and you shoud be ok.



My treadmill at home doesn't allow me to slow down, only speed up. When I go to the gym I do try to change the speed up & down for intervals or whatever you call it.

sevsmom

Running 6 days a week on a less than elite athlete body. . . is recipe for overuse injuries. I was doing the same thing 2 years ago and royally messed up my left leg. Wiser now. I don't run more than 5 days a week. . .usually only 4 and I do strength train 2 -3 times a week (some days there are 2 workouts a day).

Be kind to yourself. Eventually you are going to have to run farther or faster in order to burn the same amount of calories. Be prepared.

youngcaseyr

It very much depends on the person, for a lot of reasons, of which I'll touch on a couple.

For some people, running alone is all they like/do. You've already added in strength training, which I personally think is a good addition, but others may not like/do. Though, I'd say that you could probably add even more. Both in amount being done and in weight being lifted.

For me, I got bored and also suffered a lot of injury when all I was doing was running. When I mixed up my running with some other cardio (ARC trainer and stair mills mostly) my running pace and distances actually improved and I haven't had an injury since.

But what it really comes down to is that if what you're doing is working, you're enjoying it, and you'll continue to do do it to maintain a healthy lifestyle, that's all that matters. Not what anyone else says or thinks is the "right" workout to be doing. And congrats on the loss so far!

I agree. Running can definitely be enough if it's giving you the results you want, but if you'd like to take your weight loss to another level then it won't hurt add more to your workout routine. I lost the weight I wanted to just by 3-4 miles a day but I was able to lose a few more pounds and "tone up" after I started doing yoga. I tried doing a weight routine but I just hated it and was bored with it. Really, anything else that you want to do can only be beneficial, but if you just want to run, then just run

Mia_RagazzaTosta

Running wasn't enough for me. I dropped it and started lifting. Six days, 4-5 miles/day is a LOT. I'd cut that back a little and start strength training more.

Blizaine

I used to run a lot (3-4+ days a week, 5-7 miles each run). I was also lifting weights on the other days. It was just to much and my body couldn't recover. In my opinion, running (and cardio in general) is drastically overrated as a means for weight loss. When I stopped cardio and just focused on my 3 weightlifting sessions per week, fat started falling off like craziness. And i was able to build muscle and loose fat. I still do "low intensity" cardio (aka, long walks) a few days a week to keep my cal deficit bigger. But walking doesn't interfere with recovery.

melissaka7

5 miles is on an intense day. It's usually only 4. I do yoga for an hour every WED & on that day I run less.