Common Questions About Weight Loss and Running

Running is a heart healthy exercise that can improve your general fitness and burn the calories you need to finally drop those extra pounds. Running burns quite a few calories if you do it regularly, but there are other things you need to take into account to truly get your weight loss program in gear. If you are putting all your thought on the running itself and no thought into your diet or routine, you may be missing some vital points that would make weight loss easier for you in the long run.

Beginner runners often find that they don’t lose as much weight as they thought they would, or that they hit a sort of weight loss wall after a while. Several culprits may be at play, but you should start by looking to your daily diet. Keep in mind that in order to successfully lose weight, you must burn more calories than you consume in a day. If you aren’t doing that, you’re not going to lose weight, no matter how many miles you’re logging. Regular exercise can make you hungrier than usual, so you may have upped your caloric intake without even realizing it. Try to spread your meals out thinner, eating four to six smaller meals a day instead of two to three big ones.

Another reason you may not be losing weight, especially if you are supplementing your running program with weight lifting or strength training, is that muscle weighs more than fat. As you burn fat and gain muscle, your body may be picking up weight or breaking even. If that’s the case, there are other indicators you can use to find out if your running program is breaking down unwanted fat.

Regular running is very important to weight loss. If you don’t make running a true priority, its never going to be the kind of habit that will truly help you lose weight and keep it off. Schedule runs for the time of day when you know you can make room. This is why so many people run in the early morning hours. Nothing else is going on, and you can make room in your schedule by going to bed a little earlier.

The kind of lifetime fitness you can gain through regular running cannot be matched by other types of exercise. Don’t let excuses or laziness get in the way of your health. You can make a difference and change your body with a little motivation and hard work. 

Tarah Meyer-Martin writes and runs from Fair Oaks Sacramento 

Successful Training for Your First 10K

Trainingfor your first 10K is exciting and nerve-wracking, especially if you don’t have a lot of experience with competitive running and have just started running program. If you are going to be participating in a large event, you may feel pressured to compete with other runners around you, or to place in your age division. Keep in mind that unless you are a professional athlete, you are racing yourself. There is no such thing as losing as long as you try.

With that in mind, your first step to developing a training program should be evaluating your level of fitness. If you are physically fit already, you may be able to jump feet first into a training program that will have you ready in just a few weeks. It is okay to take things slow, whatever your fitness level. A common mistake that many runners make is taking on too much too soon. When you run, you should always set realistic goals for yourself to avoid injury. A 10K is 6.2 miles, which is a decent distance, especially if you haven’t run in a while.

Once you have a training schedule, stick to it. Many runners become complacent once they have been training for a while, and mistakenly fall into the belief that they don’t have to work as hard toward the end of their training program. That is not true! Your body needs consistent work to stay in top shape, and you should be adding something in terms of speed or distance to your program every week to keep pushing your limits. Some days your focus should be shorter, more intense runs, while others days you will focus on an easy pace and longer distances.

Endurance running can be a fun social activity, and studies have shown that runners tend to be more successful when they work in groups. See if any local running clubs are available for public membership. You’ll have the opportunity to make new friends who share your interests and get support from more experienced runners. You may even be able to train with others who are running the same 10K.

Running a 10K is a fantastic challenge, and you should be proud as you embark on this adventure. Before every run, you should stretch and warm-up, and end every run with a cool-down. Taking care of your body with proper nutrition and hydration is essential. If you follow all of these tips, you will have a successful 10K.

Tarah Meyer-Martin writes about running and training

Set Up Your Beginner Running Program

Congratulations on your decision to explore the world of running. The long term benefits of this sport are endless, and you will find yourself energized, with more pep in your step and better sleeping habits than before. There are many reasons to start running, but it doesn’t matter what yours is, as long as you go about your first running program in a safe and constructive way. A mistake many beginners make is jumping in too fast. They end up believing that they can’t run, or that they just weren’t made for the sport. Here’s a secret: we were all built to run. It’s in our genes, and the way our bodies are made. All you have to do is help your body prepare properly. Our modern world may have slowed you down some, but the building blocks for a great runner are buried somewhere inside of you.

Your goals with your Beginner Running Program should be twofold. First, you want to get better. Just like any hobby, you want to see yourself improve as you continue to run. Second, you want to be safe and injury free. It is unrealistic to think you’ll never be in pain, but if you treat yourself right, you will be able to avoid the kind of injuries that can put a major damper on your new hobby.

Consider safety your number one priority, with everything from how much you run to where you run. When planning the routes you’ll use for your beginner running program, make sure you pick safe roads. Generally speaking, a road that is safe to walk, is safe to run. You can also explore local parks and trails, where you’ll be free from automotive traffic.

Don’t try to do too much too soon. A lot of runners try to push themselves to run quickly when they are just starting out. This leads to frustration early in the run, as they hit the wall and find that they are too tired to keep up the pace they have set. Start by running about one to two minutes slower than your optimum speed. This will allow you to keep a steady pace while still working your heart and muscles.

Finally, your beginner running program must continue when you are not actually hitting the road. Give your body the nutrition it needs to be healthy and regenerate muscle tissue. There are many guides out there that will provide helpful tips on a successful beginner running diet.

About: Tarah Meyer-Martin Blogs about running and training

Motivation for Your Run

That early morning alarm can be the worst kind of wake-up call, especially when you’re dreading going outside and running. Hitting the snooze button too many times can mean you miss out on valuable workout time. You may even miss out on the day completely! When you are training for a race, you need every minute of running time you can get, and that means that you have to find a way to get your body out of bed every day.
 

Finding motivation is easy for some people. They are the perky morning people who love to get up and don’t mind getting sweaty and working hard first thing. The rest of us work out in the morning because that is when we can fit it in. With the rest of your day full of meetings, work, running kids to appointments, and other sundry obligations, the early morning is the only time you have left for yourself. 

 

The first thing you should do to make sure that you can find the will to get out of bed in the morning is to go to bed early. This seems logical, but many people skip this easy step. You need a full night’s sleep to function properly, and you definitely need sleep to exercise bright and early. Make sure you are getting eight hours of sleep every night to make it easier to get up in the morning.

Along those lines, limit your caffeine to make it easier to sleep. Don’t have caffeine after four in the afternoon. It cannot be stressed too much that sleep and proper rest is essential to having the will to get up in the morning. When you are well rested, getting up is much easier, even if your destination is the running track.

Get creative with your outside motivation. Make a new playlist for your workouts that you only listen to during your morning run. Buy new workout clothes, or a new pair of shoes. Reward yourself with a delicious breakfast after you’re done running. Having something to look forward to during or after your run will help you find the will to get up and out in the morning.

Rewards are very important, especially in the early part of the process. While you obviously can’t let yourself eat tons of candy or fried food, you can reward yourself in other ways. Go see a movie, get a pedicure, or buy yourself something you want.

Cross Training for Running

If you enjoy running and want to improve your speed and endurance, creating a cross training routine can be very beneficial. Cross training also prevents injuries by allowing your body to recover from your primary sport while still maintaining a level of fitness.

As many runners know, days and days of constant running with no breaks can often lead to fatigue, injury and boredom. Injuries such as plantar fasciitis and IT band syndrome are often the result of overuse and not giving yourself enough rest.

While you can maintain your ability as a runner by continuing the same old routine, cross training with other sports is a great way to improve. Here are a few ways you can incorporate cross training into your fitness routine.

Weight Training

Weight training is one beneficial way to become a better runner and keep your body conditioned and balanced. Use weights and weight machines to build the muscles in your calves, quadriceps and hamstrings to improve your running. You should also make sure to work your arms, back and abdomen on alternate weight training days to keep your muscle development even and your entire body strengthened for running.

Yoga

Practicing yoga builds strength, relaxes the mind and lengthens your muscles. An avid runner knows that muscles can get really tight when a stretching routine isn't included in the training program. You can take a yoga class or workout at home with a DVD two or three times each week to stretch and lengthen your muscles. Keeping the muscles flexible and loose helps prevent common injuries related to running.

Cycling

Because  riding your bike is low impact, it's a great way to maintain your fitness, even when you are not able to run because of injury or because you need a mental break from running every day. Cycling allows you to cover more ground and so you can work it into your daily schedule such as riding to work or riding to the store instead of using your car. 

Other Aerobic Activities

Other activities such as swimming, rowing and walking are also great ways to maintain your fitness level and stay fresh for your running.

How to Stretch Properly

For many runners, stretching before and after a run is critical to avoiding injuries and maintain proper form during running. Unfortunately, many runners rush through their stretching routine due to a limit amount of time. This can have detrimental consequences when it comes to injuries. This articles will outline some proper techniques to avoid injury and get more enjoyment out of running.

Before stretching, you should take a few minutes to warm up by jogging or fast walking. This gets your muscles loose and is critical for proper stretching.

After a good warm up, start your routine but don’t overstretch. While stretching can promote flexibility, stretching too far actually can damage the muscles—especially if you’re recovering form an injury or are new to stretching.
Overstretching can cause an automatic myotatic reflex that will cause the muscle to recoil to protect itself from tearing and injury.

Stretch slowly and hold the stretch for 15 to 30 seconds. If you feel any pain, stop. Stretching should not be painful. Don't stretch beyond the point where you begin to feel tightness in the muscle. You shouldn't push through muscle resistance, and never stretch to the point of pain.

Don't Hold Your Breath. While stretching, stay relaxed and breathe in and out slowly. Never hold your breath.

Build stretching into your regular running routine, both before and after a run. Stretching after a run is important as well since it helps to clear lactic acid from your muscles.

 Author: Tarah Meyer-Martin

My Running Blog On Blogspot

I plan on writing about what I know about running, training and racing. I also plan to post photos and race reports and time permits.