Come January, as the New Year’s Resolutions
start to kick in, you will see many people hitting the roads for a run, some to
get fitter or dreaming of being the next Mo Farah, others because they want to
lose weight. You’ll see the same increase in jogger numbers in the weeks after
the London Marathon has inspired the British public in the middle of April.
So is running a good option for weight
loss? We’ll present both sides of the argument for you here and let you decide
for yourself, after all, we’re not called balance for nothing!
The pros
1)
Running burns calories
This is an undeniable fact! You’ll hear
some say that cardio is no good for weight loss and they’ll upsell the virtues
of resistance training (and they’ll be absolutely right to do so on the
latter). But let’s be honest, you don’t see very many overweight professional
long-distance runners do you??? OK so cardiovascular training doesn’t build
muscle and increase calorie burn after workouts in the way that weights
training does, but it burns plenty of calories in the process.
If you want to know how many calories you
burn during a run, Runners World provide a nice simple calculator here:
Of course, this is an estimate but it gives
you some idea and shows how much of a dent you are making towards your goals.
2)
You might like running
Doing something you enjoy is fundamental to
success in any weight loss or health programme. For those that enjoy running,
it may well be a good idea. If you don’t, we guarantee there will be an
alternative that is just as effective for you, be it cycling, swimming,
walking, weights training or whatever works for you.
3)
Running improves health
From improvements in blood glucose and
blood cholesterol to better control of mood and mental health, running provides
a range of health benefits. We’ve also shown many times that getting outside
amongst nature has important effects on health and running is a great way of
doing this.
4)
Running can improve bone
density
Various studies have shown that bone mass
is increased, maintained, or the rate of loss with ageing slowed through
running, in both the lower limbs and lumbar spine. Running is of benefit
because the strain frequency is high. This means that during a running session
the number of times the foot comes into contact with the floor are high,
putting repeated stresses on the bones and causing adaptations to occur in
order to cope with these stresses and strains.
The cons
1)
It places stress on joints
Yes we know, we just told you that placing
stress on bones and joints was a good thing, and it is, for the right people at
the right time. If you are overweight and deconditioned however, it may not be
the best place to start. When running, up to five times your bodyweight can
pass through your joints. For those who are normal weight or slightly
overweight, this may not pose too much of a problem, but if you carry more
weight then running may place too much stress on your joints, increasing the
risk of injuries.
2)
It is repetitive
The nature of running means that you have
to perform the same movement time and time again. This increases the likelihood
of overload on specific muscles and joints, again increasing the likelihood of
injury, especially if the body is not conditioned enough to undergo these
pressures. Running with poor posture or technique, or doing too much, are the
things likely to cause issues here. If you have tight muscles, have had
injuries, have a predominantly seated job or have not been active for some
time, it is well worth conditioning your body first before ploughing straight
into the running regime. You can do this through resistance training,
stretching, yoga or Pilates.
3)
Walking can burn more calories
You may be surprised to hear that walking
quickly actually burns more calories than running. This means brisk walking
(that special type of walk, the type you see in the Olympic Games), at a speed
of 8 kilometres per hour or faster. At this speed it is less economical for the
body to walk than it is to run, and as such it makes it harder to do, burning
more calories in the process.
4)
You might not like running
See point two in pros. If you prefer
another form of exercise, don’t run! There are plenty of other choices
available to you.
Key messages:
1)
If you haven’t exercised for a
while, have poor posture or tight muscles, or are very overweight, consider
doing something else in the earlier stages of your exercise routine. As you
increase your fitness and lose weight, you can gradually add running into your
routine.
2)
Mix it up. Don’t just run; mix
it up with stretching and resistance training to ensure your muscles, bones and
joints can take the stresses and strains placed on them.
3)
Learn to run - this might sound
daft but ensuring you run with good posture and technique, and have the appropriate
footwear to suit your style, is key to you getting the most out of it.
4)
Run if it’s fun! Don’t slog
through exercise if it is a chore, you won’t stick to it in the long-term. Find
what you enjoy and mix it up regularly to keep it fun and varied.
5)
Little by little – if you are
going to take up running, build up gradually and be sure to get yourself a
proper programme that includes periods of rest to prevent you overdoing it and
to decrease your risk of injury or boredom.
If you have a question about your own
running programme, get in touch with us and we’ll be happy to offer some friendly
advice:
balance your exercise routine, balance your
scales J
