Run Consistently for Weight Loss

Friday February 1, 2008

Pounds that are gained during periods of inconsistent running can't be lost by simply resuming a previous running routine, recent research suggests. In an eight-year study of more than 40,000 runners, researcher Paul Williams, Ph.D., found that weight gain among men and women who decreased their running distances per week was significantly more than weight loss among those who increased their distances per week by the same amount.

So, in other words, if you stop running with the intention of starting again later, don't expect to be at the same weight you were when you left off. You're likely to gain weight during your time off, and get stuck with it unless you exercise a lot more when you resume it.

The study also found that substantial weight loss in participants didn't occur unless running distances were more than 15.5 miles (25 kilometers) per week for men, and 29.8 miles (48 kilometers) per week for women. Participants who already ran high mileage every week and decreased their running, but still maintained a long distance per week, gained significantly less weight than those whose running distances started shorter and decreased to even less. This confirms what other research has shown: Activity is needed to prevent weight gain and the closer you get to a sedentary lifestyle, the more likely it is that you'll gain weight. The bottom line: If you're trying to maintain your weight, stick with the recommendation from the American Heart Association and other organizations to exercise at least 30 minutes, five days a week at moderate intensity. If your goal is to lose weight, you need to up your running (or other exercise) to 60-90 minutes per day, at least five days a week. Try to be consistent with your running schedule because time off can equal pounds on!

Related Links:

Running for Weight Loss

Why Am I Gaining Weight During Marathon Training?

How to Stay Motivated to Run

_{Asymmetric Weight Gain and Loss from Increasing and Decreasing Exercise, Medicine & Science in Sports & Exercise, February 2008.}