Running for weight loss: RUNNERS PLEASE COMMENT!

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  • pscott822
    pscott822 Posts: 16 Member
    Yeah I ran for a year but was in constant pain. no major injuries, but pain always. A friend of mine suggested I switch to triathlon. I switched to running, biking and swimming alternating workouts. All my running pain went away! I did not start to lose weight until I started tracking my food. I found that you can never out run your fork.

    I fell in love with swimming. I still run. But when I feel really sore from a long run, a good swim seems to loosen up all the tight muscles.
  • Amberlynnek
    Amberlynnek Posts: 405 Member
    What do you do if you have a bad knee but enjoy running?

    - First, have you gone to the doctor to have your knee diagnosed? It may just be runner's knee, tendonities or a weakened IT band, all things which are fixable. I am on anti-inflammatories and in a knee brace and have an icing regimen and still run. Unless your doctor explicitly says no running - I would look into recover/therapy methods. Also, go to a local running store and get properly fitted for shoes if you haven't done so already. They address any injuries or issues you are habing and may determine that your knee problem could be stemming from poorly fitted footwear.

    Also do you do any other cardio OTHER than running or have you found that running is all you need for cardio to ensure weight loss?
    -If you plan on running, You MUST do other cardio (known as cross-training) to avoid running injuries. YOu can't and should not run everyday. I keep my runs to about 4-5 a week. Try Eliptical, swimming, cycling on off days and also add in strength training to protect your joints and muscles from longer runs. To ensure weight loss, I wear a Heart Rate Monitor to get an accurate count of my calories burned and follow the TDEE from there.

    Does your heart rate go above the recommended range during your runs and is it safe? (HRM question)
    -There are 3 zones which you should be within on a Heart Rate Monitor. Zone 1 - which is a warm-up/cool down. Zone 2- which is fat burning and Zone 3 - which is endurance/performance. I find I usually stay within these three zones (these zones are set when you enter your stats into the watch) with most of my time being spent in zone 3. I go over when I do speed work and sprints but not by much. The better shape you are in, the less this will occur.

    Do you prefer running outside or inside on the treadmill?
    OUTSIDE. Especially if you plan on racing. The treadmill is boring and its helping you push your weight. Whereas, outside you have to propel yourself entirely. Its a better workout outside. Additionally, if you plan on racing - you never know what your weather conditions will look like and you should know how to run and how your body will respond in every type of condition.

    You seem fairly new to running and I suggest you get a training plan put together (C25k or whatever distance you are trying to accomplish). These plans are designed to get you to a distance injury free and tell you when to do cross-training/strength training/etc. When I first started running, I did a lot of reading on the sport too. One of my favorite magazines was runner's world and gavea lot of tips for first timers.

    Good luck.
  • missdibs1
    missdibs1 Posts: 1,092 Member
    You can do specific exercises to strengthen your knee and your leg; the stronger your glutes are the less pressure running puts on your knee. Stuff like leg lifts and squats. If that doesn't help, it would definitely be good to go to a doctor and diagnose the exact problem.

    I don't lift, but I'm lazy and not a good example. I also don't bike or swim or cross-train, same reason haha. Don't use an HRM because I like to just run without information, so I don't know anything about my heartrate.

    I only run outside. I've run on a treadmill like 3 times in my life, all at my PT's office lol.

    this is so true When I check my form and run from my glutes (so to speak) it really helps with knees
  • JenRunTriHappyGirl
    JenRunTriHappyGirl Posts: 521 Member
    What do you do if you have a bad knee but enjoy running?

    I am still recovering from a bad knee injury. You have to strengthen the muscles around your knee to better support it. Squats, lunges, weight lifting with you legs, stuff like that will not only improve your running but help with you knee issues.

    And do you lift weights in addition to running for weight loss?

    Yes, not heavy, but light weight lifting and other body weight exercises.

    Also do you do any other cardio OTHER than running or have you found that running is all you need for cardio to ensure weight loss?

    I also bike and swim. If all you want to accomplish from running is weight loss, then it should be enough.

    Does your heart rate go above the recommended range during your runs and is it safe? (HRM question)

    I do not use an HRM, but I can tell by my breathing that when I first started running it probably went above the recommended range. Also, now at the end of a run, if I have it in me, I will sprint a few 10ths of a mile and that brings it up, too.

    Do you prefer running outside or inside on the treadmill?

    The treadmill is definitely an easier run, no hills, steady pace, air conditioning. But, I prefer outside.... gets me distracted from what I am doing and gets me completely alone with my thoughts. Running is my therapy!
  • jeffrodgers1
    jeffrodgers1 Posts: 991 Member
    What do you do if you have a bad knee but enjoy running?

    And do you lift weights in addition to running for weight loss?

    Also do you do any other cardio OTHER than running or have you found that running is all you need for cardio to ensure weight loss?

    Does your heart rate go above the recommended range during your runs and is it safe? (HRM question)

    Do you prefer running outside or inside on the treadmill?

    1. Had a bad ankle... worked on strengthening it. Made sure I had the right footwear and that it wasn't worn. Expect running shoes to last 500 Miles or less. Getting professionally fitted by someone who is trained in gait analysis is important.

    2. I do not lift weights often but settled in on body weight type exercies, boxing and yoga. Yoga builds flexibility and strength and is particularly good for runners.

    3. if I do any other cardio it would be boxing workouts and cycling but this accounts for maybe 5-10% of my cardio.

    4. My heart rate seldom goes above my "recommended rate" and only during intense workouts (i.e. Hill sprints, speed work). Where did you find your recommended rate? There are dozens of different formula's you can use and each are appropriate for different degrees of athleticism. i.e. an average joe might use the standard of 220 - Age to calculate max heart rate. For a professional athlete they would use a different calculation like the Karvonen method which can be more exact ( Karvonen takes into account resting heart rate). Or something as simple as the Zoladz method which subtracts a number from your MHR depeding on your zone (i.e. Zone 5 = MHR -10, Zone 1 = MHR -50.)

    5. I am an outside runner and log close to 1500 miles per year regardless of weather conditions. I have run between 100 degrees Farhenheit and 40 below.
  • enkennon
    enkennon Posts: 161 Member
    Thanks for all of the replies!! Some really great tips in here :-)
  • Stage14
    Stage14 Posts: 1,046 Member
    -If you plan on running, You MUST do other cardio (known as cross-training) to avoid running injuries. YOu can't and should not run everyday. I keep my runs to about 4-5 a week.

    No, you do not have to do any other type of cardio, especially if you're running 4-5 days a week. The only reason one would actually NEED other cardio is if they insist on doing some sort of cardio every single day, but it isn't mandatory to have a secondary form of cardio if you run, and honestly, your body may benefit more from actual rest days than it will from doing the elliptical the other 3 days of the week.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    What do you do if you have a bad knee but enjoy running?

    Start slow, build slow. Patience.
    And do you lift weights in addition to running for weight loss?

    Yep. SS/SL, 2x a week.
    Also do you do any other cardio OTHER than running or have you found that running is all you need for cardio to ensure weight loss?

    Cycling and swimming, each at least 2x/week.
    Does your heart rate go above the recommended range during your runs and is it safe?

    The higher it goes, the less distance you put in. Figure out what your goals are, pace accordingly.
    Do you prefer running outside or inside on the treadmill?

    Outside. Hate treadmills.
  • RunningForeverMama
    RunningForeverMama Posts: 261 Member
    What do you do if you have a bad knee but enjoy running?
    Non-issue for me.
    And do you lift weights in addition to running for weight loss?
    I don't have a gym or weights but I do a body-weight strength training program, Body by You.
    Also do you do any other cardio OTHER than running or have you found that running is all you need for cardio to ensure weight loss?
    No other cardio. I run 6-7 days a week, 3-6 miles depending on the day with an occasional longer run every couple of week or so.
    Does your heart rate go above the recommended range during your runs and is it safe? (HRM question)
    I don't track my heart rate.
    Do you prefer running outside or inside on the treadmill?
    Outside, I hate the dreadmill. (Remind me in January that I said that. :tongue: )

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