Running is it good for you?
Lovemehatemebytchez
Posts: 119 Member
So I have been running more like jogging doing intervals. I run for a minute then walk for a minute and a half is that good to lose body fat?
2
Replies
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Eating in a deficit loses body fat.
Running is for you heart, lungs etc. It can help you if you want to eat more, but most people find sucess in weight loss by keeping their deficit relatively the same.
You can run 26 miles in a day, but if you eat more than you burn you will gain weight.11 -
As was said, exercise doesn't guarantee fat loss - only eating in a calorie deficit does. That said, you can use the app to estimate your calorie burn from exercise.
Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
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Cherimoose wrote: »Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
I would love to know the source of this data.
OP - as the above posters have said, fat loss is the result of a calorie deficit. Running is a great calorie burner and will definitely help with creating that deficit, as long as you also keep your calorie intake in check.
Running is also great for overall cardiovascular health. And most people who run will tell you it is great for mental and emotional health.
Running too much or too hard too soon can result in injury. Doing too much of anything too soon can result in injury. It sounds like you are off to a good start. If at some point you want to increase your running intervals I suggest checking out the C25k app - it will give you a structured plan for increasing running/decreasing walking without overdoing it.
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It's true that any calorie deficit will create weight loss. Running, however, does tend to be one of the most effective exercises to do this. Running is a high-impact exercise, and should be done with caution especially if you are older, fatter, or have any sort of leg, knee, foot, or ankle issues...not as a no-go, but because running is harder for these groups.2
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Running is a great (and safe) way to get a good cardio if done properly.
Most people (like me) get injuries by progressing to quickly. The heart and lungs improve for running much faster than the bones, muscles, joints, etc... so people think they can go faster because their heart and lungs have improved. This causes injuries to happen.
Start slow and increase only the distance (not speed).
Slow jogging with a smooth (less bounce) stride.
Shorten the stride length and do more strides per minute (this will reduce impact).
Try a heel touch/mid foot strike or even a mid/fore foot strike.
Invest in a good pair of running shoes that are designed for impact.
Once you develop a good running style and put many miles of slower jogging, try increasing the speed very gradually and for short distances at first.
Warmup should be to loosen up the joints, slight stretching, and getting the muscles and heart rate up a little.
Cool down should focus on long stretching (no bouncing), and joint flexibility (normal range of motion).
If you do it properly it can actually help to keep your joints and bones healthy in addition to the great cardio benefits.
Good luck.7 -
Cherimoose wrote: »Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
I would love to know the source of this data.
OP - as the above posters have said, fat loss is the result of a calorie deficit. Running is a great calorie burner and will definitely help with creating that deficit, as long as you also keep your calorie intake in check.
Running is also great for overall cardiovascular health. And most people who run will tell you it is great for mental and emotional health.
Running too much or too hard too soon can result in injury. Doing too much of anything too soon can result in injury. It sounds like you are off to a good start. If at some point you want to increase your running intervals I suggest checking out the C25k app - it will give you a structured plan for increasing running/decreasing walking without overdoing it.
I usually eat about 1500 to 1800 calories a day and I Run 5 times a day and I'm really good at pacing myself and focusing on my breathing and yes it really does help with my mental emotional health as well. I actually use the app it's great I love it. Thank you2 -
Cherimoose wrote: »Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
I would love to know the source of this data.
21% injury rate with new runners, on a structured program:
https://ncbi.nlm.nih.gov/pubmed/17940147
26% injury rate, on a program:
https://ncbi.nlm.nih.gov/pubmed/18487252
27% injury rate with new runners:
https://ncbi.nlm.nih.gov/pubmed/26535228
2 injuries per 100 hours, for new runners:
https://ncbi.nlm.nih.gov/pmc/articles/PMC4473093/
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bcalvanese wrote: »Running is a great (and safe) way to get a good cardio if done properly.
Most people (like me) get injuries by progressing to quickly. The heart and lungs improve for running much faster than the bones, muscles, joints, etc... so people think they can go faster because their heart and lungs have improved. This causes injuries to happen.
Start slow and increase only the distance (not speed).
Slow jogging with a smooth (less bounce) stride.
Shorten the stride length and do more strides per minute (this will reduce impact).
Try a heel touch/mid foot strike or even a mid/fore foot strike.
Invest in a good pair of running shoes that are designed for impact.
Once you develop a good running style and put many miles of slower jogging, try increasing the speed very gradually and for short distances at first.
Warmup should be to loosen up the joints, slight stretching, and getting the muscles and heart rate up a little.
Cool down should focus on long stretching (no bouncing), and joint flexibility (normal range of motion).
If you do it properly it can actually help to keep your joints and bones healthy in addition to the great cardio benefits.
Good luck.
Yeah, I pace myself I got this cool app 5K to do jogging intervals. This week I've made it to 30 minutes. Which I'll do for a month before I move up my distance. Im really not a fast runner nor would I like to be mostly just focusing on my breathing. Thanks for all the great info.2 -
It helps my anxiety, especially when i sweat...the pain that's present seems to get less pronounced over time...but u gotta stick with it....i started off power-walking and jogging slowly a bit and then got better and faster...never been in a marathon or done a race or anything like that yet1
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NorthCascades wrote: »
You have a deficit regardless if you are using this site correctly for weight loss. As I stated, one can eat more food if exercising or running in this case.
With the standard setup for weight loss on MFP, once you get your true TDEE dialed in, you're already in a deficit. If you run...you don't create a deficit, because you eat back the calories assuming you have a good estimate on how many you burned along with the dialed in TDEE.1 -
NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after2 -
Started running back in January, tackled a 5k in June, 10k in September and doing my first half marathon tomorrow. I really enjoy getting outdoors, fresh air, etc. as a nice start to my day. The fact that I've typically burned 300 calories by 7am is a nice benefit too. Enjoy -- and get GOOD shoes!2
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Lovemehatemebytchez wrote: »Cherimoose wrote: »Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
I would love to know the source of this data.
OP - as the above posters have said, fat loss is the result of a calorie deficit. Running is a great calorie burner and will definitely help with creating that deficit, as long as you also keep your calorie intake in check.
Running is also great for overall cardiovascular health. And most people who run will tell you it is great for mental and emotional health.
Running too much or too hard too soon can result in injury. Doing too much of anything too soon can result in injury. It sounds like you are off to a good start. If at some point you want to increase your running intervals I suggest checking out the C25k app - it will give you a structured plan for increasing running/decreasing walking without overdoing it.
I usually eat about 1500 to 1800 calories a day and I Run 5 times a day and I'm really good at pacing myself and focusing on my breathing and yes it really does help with my mental emotional health as well. I actually use the app it's great I love it. Thank you
5 times a day?!4 -
Lovemehatemebytchez wrote: »bcalvanese wrote: »Running is a great (and safe) way to get a good cardio if done properly.
Most people (like me) get injuries by progressing to quickly. The heart and lungs improve for running much faster than the bones, muscles, joints, etc... so people think they can go faster because their heart and lungs have improved. This causes injuries to happen.
Start slow and increase only the distance (not speed).
Slow jogging with a smooth (less bounce) stride.
Shorten the stride length and do more strides per minute (this will reduce impact).
Try a heel touch/mid foot strike or even a mid/fore foot strike.
Invest in a good pair of running shoes that are designed for impact.
Once you develop a good running style and put many miles of slower jogging, try increasing the speed very gradually and for short distances at first.
Warmup should be to loosen up the joints, slight stretching, and getting the muscles and heart rate up a little.
Cool down should focus on long stretching (no bouncing), and joint flexibility (normal range of motion).
If you do it properly it can actually help to keep your joints and bones healthy in addition to the great cardio benefits.
Good luck.
Yeah, I pace myself I got this cool app 5K to do jogging intervals. This week I've made it to 30 minutes. Which I'll do for a month before I move up my distance. Im really not a fast runner nor would I like to be mostly just focusing on my breathing. Thanks for all the great info.
30 minutes? That's great.
I started doing the C25K but started getting bored with the "walk for x minutes jog for x minutes" and just started increasing the jogging distance a little each time. Something about minutes ticking away just bugs me for some reason, but jogging to the next bench or tree further than I did last time is something I can see in front of me I guess. I was able to work my way up to jog 3.4 miles non stop so far.
But regardless, the main thing with cardio is finding something that you can do that keeps your heart rate in the cardio zone for "at least" 30 minutes non stop. This will give a fairly good training effect. 60 minutes will give an even better training effect.0 -
drivennightrunner87 wrote: »NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after
No reason you can't eat something after your run. Just include the calories in your daily plan. If it's a long or hard run, the recommendation is to eat both protein and carbs afterwards. The carbs renew your glycogen stores and the protein helps rebuild your muscles. The trick is to not overeat. A glass of chocolate milk works well. A banana and spoonful of peanut butter or half a sandwich would also be good. If you do a short run, eat less. I find I can't sleep if I'm really hungry, so a glass of milk or slice of cheese calms my stomach without adding a lot of calories.2 -
I've been running pretty much every day for a year now. I started at 275lbs and am now 170lbs. I can run a good 3-4 miles without breaking so much as a sweat or getting winded. It's amazing. I know some people rag on cardio and promote weight training instead (not that there's anything wrong with weight training) but man, my health has never been better. My resting heart rate is in the 50s, my blood pressure is as low as can be (healthy low) and I can't remember the last time I felt out of breath. As others have mentioned, though, to lose fat, you need to eat at a calorie deficit. Jogging definitely helps create a larger defecit.9
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drivennightrunner87 wrote: »It helps my anxiety, especially when i sweat...the pain that's present seems to get less pronounced over time...but u gotta stick with it....i started off power-walking and jogging slowly a bit and then got better and faster...never been in a marathon or done a race or anything like that yet
Yeah I started power walking frist on the treadmill now I'm jogging but I took it much further and started jogging outside much harder than the treadmill I do have to say. I do have to say jogging does help my mental emotional health. Gotta love them and orphans. Lol0 -
drivennightrunner87 wrote: »NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after
That sounds so nice to run at night but I get hungry after workout that's why I don't work out at night not good to eat before bed.0 -
Running is good for you if there are zombies
Also it you love it5 -
I've been running pretty much every day for a year now. I started at 275lbs and am now 170lbs. I can run a good 3-4 miles without breaking so much as a sweat or getting winded. It's amazing. I know some people rag on cardio and promote weight training instead (not that there's anything wrong with weight training) but man, my health has never been better. My resting heart rate is in the 50s, my blood pressure is as low as can be (healthy low) and I can't remember the last time I felt out of breath. As others have mentioned, though, to lose fat, you need to eat at a calorie deficit. Jogging definitely helps create a larger defecit.
Yeah I'm about 275lbs I do intervals, jog for a minute then walk for a minute and a half I do this for about 30 minutes I get a good 1.63 miles going to start crease my distance soon. Slow and steady. Hehe0 -
Lovemehatemebytchez wrote: »drivennightrunner87 wrote: »NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after
That sounds so nice to run at night but I get hungry after workout that's why I don't work out at night not good to eat before bed.
Eating before bed is fine (assuming you can sleep after eating of course). It has no impact on your weight loss.
Running burns more calories than just about any other exercise. It also strengthens your heart and lungs and the mental workout you get cannot be beat. But, as everyone has said, you cannot outrun a poor diet. Running does allow you to eat more. Just be careful to not overdo it (keep logging and you will be fine).
Good luck.3 -
Depends, are there zombies?3
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drivennightrunner87 wrote: »NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after
I've been known to eat 2500-3000 calories after my long runs. But that is relative to my goals as a lifter when on a cut. I usually don't run when my goal is to bulk because I want my energy level as high as possible so I don't burn out my potential lifts not to mention one needs plenty of rest to build muscles and running just taxes my ability to rest as much as possible.
It's important to eat enough food and hit your macros to replenish glycogen stores and help either retain muscle(if cut) or build muscle (on a bulk). If you are on a run program you can pre-determine your calories burned by this formula.
Body weight (lbs) * .63 * miles = calories you burn.
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Lovemehatemebytchez wrote: ».... and started jogging outside much harder than the treadmill I do have to say.
I also trained on the treadmill, then moved to the outdoors in the spring. I was surprised at how much harder it was. Keep at it, though. Your body catches up within a few weeks. It just has to learn to move your body forward, which is another set of muscles.
Just pull it back a little (shorter running intervals, for example) and expect less from your outdoor runs for awhile.
Sounds like you're doing really well with your training. Well done!2 -
Using a heart rate monitor made a big difference in my running. I can be sure I am working as hard as I should be whether I'm running outdoors or on the treadmill. If my pace slows because I haven't run for a while I work to keep my heart rate up where it should be.1
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diannethegeek wrote: »Lovemehatemebytchez wrote: »Cherimoose wrote: »Because careful with running, because of the high injury rate (>20%). If you get joint, shin or foot pain, stop running.
I would love to know the source of this data.
OP - as the above posters have said, fat loss is the result of a calorie deficit. Running is a great calorie burner and will definitely help with creating that deficit, as long as you also keep your calorie intake in check.
Running is also great for overall cardiovascular health. And most people who run will tell you it is great for mental and emotional health.
Running too much or too hard too soon can result in injury. Doing too much of anything too soon can result in injury. It sounds like you are off to a good start. If at some point you want to increase your running intervals I suggest checking out the C25k app - it will give you a structured plan for increasing running/decreasing walking without overdoing it.
I usually eat about 1500 to 1800 calories a day and I Run 5 times a day and I'm really good at pacing myself and focusing on my breathing and yes it really does help with my mental emotional health as well. I actually use the app it's great I love it. Thank you
5 times a day?!
To the bathroom, maybe?3 -
Lovemehatemebytchez wrote: »I've been running pretty much every day for a year now. I started at 275lbs and am now 170lbs. I can run a good 3-4 miles without breaking so much as a sweat or getting winded. It's amazing. I know some people rag on cardio and promote weight training instead (not that there's anything wrong with weight training) but man, my health has never been better. My resting heart rate is in the 50s, my blood pressure is as low as can be (healthy low) and I can't remember the last time I felt out of breath. As others have mentioned, though, to lose fat, you need to eat at a calorie deficit. Jogging definitely helps create a larger defecit.
Yeah I'm about 275lbs I do intervals, jog for a minute then walk for a minute and a half I do this for about 30 minutes I get a good 1.63 miles going to start crease my distance soon. Slow and steady. Hehe
Keep at it! A year ago, I never dreamed I'd be running 5 miles, straight, without stopping or even feeling the burn. When I started, I'd get shin splints, be winded and feel like I was dying. Now, it's nothing. You'll be there in no time!6 -
drivennightrunner87 wrote: »NorthCascades wrote: »
Read my second paragraph it states this as well as you can out eat your running burns or deficit.
do u ever get really hungry after a long run/jog? i like running at night (i live in a gated area so it's safe) cause i tend to get lost in the music and enjoy the cool breeze...but i come home, shower and want to eat, especially things like pb and bananas and turkey avocado hummus sandwiches...it kinda bothers me cause i go to bed soon after
Getting famished after a long run is caused (a lot of the time) by your body craving carbs. A lot of people use carbs as their main running fuel, instead of teaching the body how to use natural body fat stores as the primary fuel source (which there are copious amounts of.2
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