Running and weightloss/fitness goals?

I started using C25K about three years ago as an adjunct to losing weight. I started to find that what was more important to me was running performance, rather than weight loss per se.

So after consolidating at 5K for a couple of months I worked up to about 15K, before my first race, which was a 10K.

I've run several half marathons and working towards my first marathon at the moment.

All in I lost about 2 1/2 stone.

I cycle for cross training

Just make sure you don't make the common mistake that since you are running you don't have to closely watch what you eat. If I stay active with running and other workouts, I still have to track food. Also, MFP overestimates so if you are eating back exercise leave some calories on the table at the end of the day--maybe half the exercise calories. Running definitely helps my stress levels, which in turn makes weight loss easier. Build the mileage slowly--getting injured sucks. I've gone from finishing back of the pack triathlons to finishing top half of my age class, which I figure is at least partly easier because I'm not lugging around 50 extra pounds anymore! Good luck and enjoy!

If you do a good job fueling after a run you won't get so hungry you eat irresponsibly. I learned the hard way. I run enough I can maintain my weight without being super restrictive in my diet. But when I am injured I put weight on quickly unless I'm careful.

As you increase mileage I would consider not running 5 or 6 times a week.

I started running in July 2014.

I run 3 to 5 days per week. Like you, I've been gradually building on the distance; initially it was only about 1 1/2 km. Now I regularly run 5 km. I'm also getting faster.

At first, I didn't think I was losing any weight. I went for a general checkup in about February last year and the doctor told me I needed to lose a couple of kilos (despite my normal BMI, though at the higher end). So I decided to give up chocolate for lent and restricted calories for a couple of months.

Now I'm at the low end of the BMI range and eating a lot more (over 8,000 kj on running days).

I usually reward myself with a large flat white coffee after a run (with full cream milk). I still eat dark chocolate (2 to 4 squares per day) and ice cream (most days). The other thing that's changed in my diet is that I include a lot more fruit and nuts. They're now my go to snack during the daylight hours instead of biscuits or chocolate.

Hope this helps.

Never ran for weight loss. Actually I only run when I'm maintaining. It's definitely fun once you get into races and other competitions.

My diet was mostly fat and protein based at 5k calories minimum. Carbs made up roughly 20% of my diet. No junk, low sugar, high mineral.

jessicastanfill wrote: »

From you runners out there, what was your experience with running and how did it contribute to your weight loss and fitness goals?

Weight loss goals? Let me eat more and still stay good on CI < CO which was nice psychologically.

Fitness wise running was the end goal, so naturally running contributes pretty well to running faster provided you train smart

When I started running in Apr 11' I went for 178lbs and 23:47 for 5k down to 151lbs and 18:21 for 5k. I mostly cycle now after getting a really nasty injury that basically kept me out of running for 1.5 years, but I've got designs on coming back this fall after cycling season and chasing sub 16 5k after I'm down to my ideal race weight of roughly 60kg/132lbs.

jessicastanfill wrote: »

Thanks for the feedback!
I am definitely watching what I eat, and that is the hardest thing about running - being HUNGRY. What foods do you eat to keep your energy up for the runs and lose weight? I'm trying to get more protein in my diet without upping the fat too much. Chicken, tuna, cottage cheese, greek yogurt, string cheese, veggie burgers, and skinny lattes are my go tos. But it gets boring.
What do you do?
THANKS!

Basically similar to this. Aim for 1.5-1.8 g/kg of protein per day, with calories from true junk foods (sugar, soda, cookies, chips, donut, etc. ) down to less than 5% of daily calories. This works pretty well for me and I'm rarely more than mildly hungry.

jessicastanfill wrote: »

Thanks for the feedback!
I am definitely watching what I eat, and that is the hardest thing about running - being HUNGRY. What foods do you eat to keep your energy up for the runs and lose weight? I'm trying to get more protein in my diet without upping the fat too much. Chicken, tuna, cottage cheese, greek yogurt, string cheese, veggie burgers, and skinny lattes are my go tos. But it gets boring.
What do you do?
THANKS!

I don't run right now (soon...I can't wait until I can again. Prob next month) but I've been lifting for a few months now. When I can't get enough protein in, I hit up the protein powder mixed with 4oz of milk and Greek yogurt - like a smoothie. Throw a little pb2 or blended veggies into it and you've got a ton of protein and a filling drink.

Eggs are a good source as well. Pork, beef, just about any kind of meat and some grains (like quinoa) and types of beans too. I've made black bean burgers, breakfast burritos, ham/egg/cheese/veggie muffins, etc. So many options!