Can I lose 15-20lb by running alone? 48 yr. old female.

Jen2133
Jen2133 Posts: 95 Member
edited November 16 in Introduce Yourself
Hello!

I am a 48 year old female, 5' 3", 140lbs. I'd like to get back to about 122 to 125lbs, which is the weight that I easily maintained until about two years ago.

I really enjoy running and would like to use this as my main exercise, alternating days with walking. I have read many posts that say running alone is not usually successful – that interval and weight training in some shape or form is better for weigh loss. Can anyone offer some advice or experience in this area?

I have been a runner for many years, and in fact have done five full Ironman triathlons, so endurance sports (swim, bike, run) are my comfort zone. Will my body resist weight loss due to its adaptation to these sports? My volume is much lower than in my Ironman days. Again, I would love to hear from anyone who can offer advice or experience.

Diet-wise, I enjoy smoothies and have used Harley Pasternak's Body Reset with mild success. I like any food program that is quick and easy!

Replies

  • Laura732
    Laura732 Posts: 244 Member
    IMHO, you will lose weight with anything that you can get up and do on a regular basis. I've been doing Couch to 5k every spring for the past 5 years. And every spring I lose 10 lbs. So, it's all in what you put your mind to. That said though, I've also learned a hard lesson about not doing any strength training, particularly core and lower back work.

    So, having learned that lesson, I keep doing Couch to 5k every year, but this year I'm also adding in strength workouts such as 21 Day Fix - both regular & extreme, various ab and lower body workouts from YouTube or the beachbody site.
  • beertrollruss
    beertrollruss Posts: 276 Member
    You can lose weight without any exercise as long as you eat at a deficit. Weight training is considered a more ideal exercise because it will help prevent osteoporosis and preserve muscle. As far as quick and easy, start logging what you eat now and just reduce portions. Try leaving a few bites on your plate. There's no need to change your foods if your diet is reasonably healthy, meaning not too much sugar and saturated fat.
  • mwyvr
    mwyvr Posts: 1,883 Member
    If you aren't running regularly now, and you are essentially starting your weight loss program (your 15-20 lbs) now, then no doubt running will get you a good distance to your goal.

    I've lost more through doing very little other than running and without counting a single calorie and without varying my already healthy eating habits. I did make a concious effort to monitor + reduce carb intake but nothing drastic - i.e. no more regular morning bagel; I stopped baking bread every week.

    Only this past week I've started to also capture my calorie intake closely using MFP, mostly on my phone, so I can adjust/monitor/optimize my caloric deficit as I ramp up the running. I'm hoping that this will reduce some of the guesswork about increasing fuel when I need it.
  • Jen2133
    Jen2133 Posts: 95 Member
    I am one week in and have lost about one pound. I know this is a normal amount to lose, but I was hoping for more!

    Here's what I am doing:
    • I'm keeping my calories at about 1200. 1400 or so on a day where I run longer than an hour.
    • Running 3-4 times a week. One long run of about 85-90 minutes easy. Hills/trails for 60 minutes, and then two 30-40 minute as I feel runs
    • 10,000 steps everyday and am tracking this with my Jawbone Up. Walking on days I do not run.
    • two smoothies and one small meal, plus a snack or two (Harley Pasternak Body Reset Plan)
    • lots of sleep – 9 hours

    Thinking about doing some Crossfit…
  • harpsdesire
    harpsdesire Posts: 190 Member
    If you only have 15-20 to lose, 1lb a week is good success!
    It sounds like you're really on track.
  • msmatthe88
    msmatthe88 Posts: 1 Member
    Many people forget that you can turn running into interval training. The best way to lose weight isn't an exact recipe. I notice someone mentioned the benefits of weight training to include prevention of osteoperosis and muscle detrophy. While that is true running can as well. I would encourage you to NOT neglect lifting weights for supporting your upper body and specifically your core (back problems are becoming an epidemic).

    Back to the original point. HIIT (High Intensity Interval Training) is designed to raise your HR above the anaerobic threshold in order to lose weight. Typical jogging will only put your HR in the 120-140 range which is too low. You will have to lose weight using a caloric deficiency which is more detrimental to you muscles and bones than people realize because you are not getting nutrients by not getting the needed calories. So if you love running try this... when you do your normal running routine alternate 20 seconds of sprinting and 40 seconds of normal pace jogging. The best way to do this for some people is on a typical 400m track to sprint on the straight aways and to jog on the turns. If you do this you will burn the needed calories to maintain a healthy diet and lose weight the right way. I recommend that on your rest days from jogging to do light circuit training (moving from one exercise to the next without a break then repeating) for your upper body and core.

    Hope this helps. Good luck!
  • phillipdean299
    phillipdean299 Posts: 113 Member
    I think adding some strength training will help you keep the weight off better than cardiovascular exercises along. Having more lean mass increases your overall metabolism which increases your calorie burn even at rest.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    You can't outrun a bad diet
  • karenlwashburn
    karenlwashburn Posts: 123 Member
    My husband is a long distance runner.. 10 miles a day. He is super skinny and has run since High School. Yes you can lose that much weight or more but it won't tone your arms or waist. And you have to be consistent. He also has had many injuries from pulled calf muscles to knee surgery. Its just part of running a lot. We've been married over 27 years so that's what I've seen overall with running. I fast walk but changed to an elliptical which is less harsh on the joints. My husband is part of a very active running group , if you can find a group in your area you may want to check that out..
  • mwyvr
    mwyvr Posts: 1,883 Member
    rabbitjb wrote: »
    You can't outrun a bad diet

    Great quote!
    Jen2133 wrote: »
    I am one week in and have lost about one pound. I know this is a normal amount to lose, but I was hoping for more!

    Here's what I am doing:

    Given your tri-background there's no doubt you'll make your goal. In short order clothes fit markedly differently / better - don't just focus on the scale.

    When we are younger we don't always have to train smart in order to be successful. Speaking only for myself, I'm not young enough to train stupid now, so advice I need to take on more myself: don't neglect overall conditioning. I've got to work harder on flexibility and core myself.

  • Jen2133
    Jen2133 Posts: 95 Member
    Update - down 3lbs.

    Survived one large family BBQ, but otherwise eating a healthy diet of lots of greens, lean protein and unprocessed carbohydrates. Healthy fats, too! Running three times a week, walking or mountain biking on alternate days. I'm going to try Crossfit this coming week to shake things up.
  • Jen2133
    Jen2133 Posts: 95 Member
    More than a year after my original post, I wanted to write an update!

    I have lost 25+ pounds and competed in a Figure competition where I placed 2nd. On the day of the competition I was down 30lbs, but have since normalized back up a few.

    I could not lose the weight through running alone – it just was not working for me. What I changed… I did Crossfit 4x per week for 6 months, then switched to strength training 4-5 times per week and short (20-30min.) running or walking sessions 3-4 times per week.

    I also changed my diet to average about 1400 calories per day, with 35-40% protein and an emphasis on low sugar. Keep in mind that I am 49 years old, and only 5'3".

    This has been a very interesting year for me as it has been a huge shift in exercise and nutrition philosophy. I've experienced both ends of the spectrum – 25+ hours of aerobic exercise/high carbs to 6 hours of strength training and high protein. Both produced the same outcome, but the later is much easier to maintain.

    I would love to hear from anyone who has had a similar experience.
  • snowflake930
    snowflake930 Posts: 2,188 Member
    As long as you do not consume more calories than you burn. So if you do not increase the calories you are eating, you should lose weight.

    As Rabbitjb said above, "you can't outrun a bad diet".
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