Losing weight without running

brtgl

I typically run to lose weight, but always seem to feel sore, especially in my lower back. What are some good alternatives to running to burn calories that can be done without machines, weights, etc.?

janejellyroll

If you eat at a deficit, you can lose weight with any level of activity.

If you're specifically looking for exercises to increase your deficit, many people find that walking is quite comfortable. If you have access to a pool, swimming is a popular low impact exercise.

jemhh

Anything that you are physically able to do will burn calories since all physical activity burns calories.

In general, it is more time-efficient to cut out some of the calories that you eat in order to lose weight rather than eat the same calories and exercise more. It is up to you which you prefer, of course.

trigden1991

Eat less.

Ready2Rock206

Eat at a deficit. Nothing else needed.

Francl27

Walking at an incline burns more calories and is easier on the joints.

Running_and_Coffee

I am a runner. When I've had an injury, I've done spinning classes or the elliptical....these burn a bit fewer calories than running per minute but you still can get that great energy you get from running.

Spliner1969

I'd try walking, ellipticals, etc. But the lower back pain might be something you will want to deal with. Try some yoga for lower back pain, you can google a bunch of different moves online, and they will help over time. Might even get you back to running again. Doctors told me I'd never run again after back surgery and several lower disc injuries. I ran 2 miles last year and expect to do a 5k in 2017 thanks to Yoga and a ton of core work the last 1.5 years.

CattOfTheGarage

trigden1991 wrote: »

Eat less.

But sometimes that sucks.

I do walking, cycling (on a bike with wheels, not a stationary one) and step aerobics. I do this on the bottom step of the stairs, which is one of those big square platforms so that I have room to put my whole foot on it (this is important to avoid injury, apparrently). I've worked my way up to doing 25 minutes. It's surprisingly high intensity and burns a lot of calories. It also has been great for my knee, which is weak after I injured it in the spring. Obviously consult your doctor if you have knee issues, I'm sure it could make it worse in some cases.

trigden1991

CattOfTheGarage wrote: »

trigden1991 wrote: »

Eat less.

But sometimes that sucks.

I do walking, cycling (on a bike with wheels, not a stationary one) and step aerobics. I do this on the bottom step of the stairs, which is one of those big square platforms so that I have room to put my whole foot on it (this is important to avoid injury, apparrently). I've worked my way up to doing 25 minutes. It's surprisingly high intensity and burns a lot of calories. It also has been great for my knee, which is weak after I injured it in the spring. Obviously consult your doctor if you have knee issues, I'm sure it could make it worse in some cases.

I don't think anyone on here would say weight loss is easy but yes, one could exercise in other ways instead of running.

GottaBurnEmAll

Well, your question is more complicated than it seems and needs to be broken down:

Firstly, to lose weight, you need to eat at a calorie deficit.

Secondly, the back pain when running is a secondary issue. Do you like running and want to continue, or would you rather do another exercise?

Low back pain when running could be due to bad form. Are you keeping your shoulders down and hips forward? Are you overstriding? Do you do any stretching/foam rolling after running?