Running for weight-loss, is it worth it?

Posted on 26. May, 2009 by Keith Scott in Uncategorized

I spent the Memorial Day weekend at the Jersey Shore relaxing and getting some much needed sun.

As I sat out on the deck, I noticed masses of people running each morning. Now, these were not “runners” in fact, most of them were jogging very slow, and looked to be struggling the whole time…and most were over weight. My assumption was that they were running to lose weight.

I can back this assumption up just from watching people at the gym each day pound away on the treadmills for 30 plus minutes all in an attempt to lose that unwanted fat.

If you are not a “runner,” meaning you don’t race or enter races, then you need to re-think that running is the key to weight loss.

While running will burn calories, the calories burned are not enough to outweigh the damage that you are probably doing to your joints. Besides, there are much better ways to burn fat and save your joints then running. This is also the reason why you might notice so many “fat” runners.

I have nothing against running or people that run, in fact, I think it is a great sport…again, if you are a real runner. The problem that I have is that most people are out there running and have no clue how to run correctly, and because of this, are ruining their feet, ankles, and knees, while stressing their low backs.

In addition, most people are not using proper footwear either. I watched too many people “pound” past me, wearing cross trainers, basketball shoes, or even running shoes that were old and broken down so much the support was all but gone.

I am also coming at this from another angle…I have treated way too many people that come to me with major issues and pain all related to running. As I already said, most people don’t run correctly, and doing a repetitive movement for over 30 minutes incorrectly is just setting yourself up for major joint issues and pain….all for what? A few hundred calories burned?

People that run for fat loss need to re-think things a bit.

There are much faster and more effective ways to burn fat, that are way less damaging on the joints and body, so choosing to “run” just to burn some calories is not the smartest training method.

It all boils down to cost/benefit. Running to lose weight has a much higher cost on your body, and much less benefit for burning fat.

6 Responses to “Running for weight-loss, is it worth it?”

Barry

26. May, 2009

Keith – While I tend to agree that running is probably not the most effective method of fat loss, it can be a component to an overall fitness and fat loss plan. I’m not a runner; in fact, in the past I’d say that the only time I would run is if I was being chased. However, I think that there is a mental component to running as a motivational tool that can’t be overlooked. If you happened to watch ‘The Biggest Loser’ this past season, the 2nd-place finisher, 18-year old Mike, said at the beginning that his idea of being fit and knowing he’d done well would be if he could finish a 5K run. At the time, and at well over 300 pounds, that seemed like an impossibility to him. But not only was he able to do a 5K, he also did a half-marathon and a full marathon (albeit, walking the last one due to a hip injury, much to your point about high cost on the body).
As I stated before, I’m not a runner, either, but as part of my goal-setting last year, I set out to run a 5K, and ended up doing three before the year was over. This year I have a goal to do 4 before Labor Day. I’m definitely not going to set any records, nor am I going to try a half- or full marathon, but I’ll use a 5K here and there as motivation and as part of my overall fitness plan. When a race is over, I’ll go back to HIIT with the elliptical, or sprints, or stairs – whatever.

I also agree with Craig Ballantyne in his statement that ‘you can’t out-exercise a bad diet.’ It doesn’t matter how much you run, or jump, or lift, and with what intensity or frequency – if you fill up your body with crappy fuel, you’re going to have crappy results.

Okay, I’ll just off my soapbox now, as I’m probably preaching to the choir anyway. Just thought I’d share my thoughts as a former fat person who’s on the road to better health, one day at a time.
Rick Karboviak

26. May, 2009

Good read here. I think the bigger quandry with running in general is the misconception that everyone has to gradually build up to a marathon status of running in order to be ‘accepted’ as a runner. I have also seen many people take into running simply because they saw how well it worked for a friend/relative to lose weight. There are certain limits, and people need to realize that. Its why I am mostly a proponent of running 5K’s or less for general fitness, because I feel many people could benefit from shorter, faster, more precise running workouts vs. the long, slow, plodding mileage programs that exist out there. I feel HIIT can and should be applied to a majority of running workouts in order to get the most out of running in general. I see too many wasting away time with the same mileages, day after day, week after week, and expecting different results down the road.

Rick Karboviak
Wayne Mauri

27. May, 2009

If these folks that you are referring too had the change to view a computerized test of the poundage/stress that they are putting on their knee joints I don’t think they would ever run again. When runners come to me and ask what they should do about their constant knee pain I always give a simple answer —STOP RUNNING. I love the show The Biggest Loser but when I see them make 300 pound individuals run it drives me crazy. They do not understand the inflammation process that is occurring in the knee from the breakdown of cartilage and bone. Not going to do any good getting someone in shape if they eventually have trouble even walking. I understand the premise of goals of finishing a race that you have never done before as motivation to keep losing wait but you can reach those goals with safer activities. Instead of training for a 5K run how about training for a 20K bike race. Riding a bike causes much less damage to the joints and also develops muscle and we all know that increased muscle causes increased metabolism. I can rant a rave about this all day but pulling from my past experience Keith you are right on with this topic and it has been a beef of mine for a very long time.
CraigB

27. May, 2009

This is such a highly debatable topic. I have to agree with the idea that many people start a running program but do not take the time to learn proper technique and form. This will take a toll on anyone’s body but the impact is much greater when you are overweight or morbidly obese. A lot of the damage can be irreversible. On the other hand, running can be an excellent way to improve stamina, endurance, and cardiovascular health if the mechanics of it are mastered. Also, many people trying to lose weight by running do not understand the science behind calorie expenditure and end up eating too few calories, which causes them to under-perform and also lose lean body mass instead of fat. Overall, running has its pro’s and cons.

Great article!
Mike F.

03. Jun, 2009

You are right, Jogging for 30 years to control weight worked for 25 of them, but the last 5 the distance got shorter and the weight didn’t come off. I finally hurt my lower back. Most of my friends developed hip and knee problems (possible replacements) and one friend who ran 28 Boston marathons died at 66, couldn’t give up running even after having heart surgery. The endorphins are addictive to the point of severe injury or death. I wonder if Frank Shorter or Billy Rogers are still alive?

P.S. Where can I get one of those S shape neck massagers? Mike
Jason Smith

09. Jun, 2010

Great site!

Ever wonder why you start panting after climbing even only 10 steps of the stairs? Tired of looking for the right size of clothing to fit your body? Or worse, do you always get people to notice you, yet at the same time discriminate you?

Terrible as they may seem, but these are just some of the countless bad effects of obesity.

It’s true…

Take it from me because I have been there. And it wasn’t fun – even just bringing it back to mind can be so frustrating.

But I didn’t lose hope. I made an extra effort to study what causes obesity and how it can be treated. Thus, I alloted enough time to perform what I have learned.

And now, I have achieved the perfect body weight and figure I have always wanted.

Like me, I’m sure you can do it.