Running for Weight Loss

A Change in Philosophy

My posts are usually about how to train with running to lose weight.

And running is a great way to lose weight.  But, remember that when you train for weight loss that it is different than training for a race.

As some of you know, I haven't done a race since October 2008 when I completed the Baltimore half marathon.  Although that was a grueling race, it was a great end to my personal 2008 season.

Know that I've taken a break from racing, I'm ready to get back into racing.  Regardless of where I finish, I can't deny my Type A personality that loves the thrill of the race and the "runner's high" when it's all over.

With that in mind, I'll be registering for the 5k race as part of this year's Baltimore Running Festival.

Why the 5k?

Well, with only 6 weeks to go, the 5k is a great distance for a person like me who has done a fair bit of running, but not too long of distance that I'm likely to injure myself.  You always have to keep that in mind when you sign up for races -- whether you can run injury-free during training and during the race.  After all, there is no race worth risking injury or further injury.  I promise, there isn't one.

In any case, training begins on Monday morning.  Since I have chronic insomnia, it's likely that I'll be a very interesting time.  But I'm sure this will help with the sleeping as well.

Until Monday...keep on running!

*Coach Wendy, Running and Weight Loss Coach, Youth Fitness Coach, and Host of the podcast "Running For Weight Loss."

 

The podcast is available whenever you want at http://runningforweightlosspodcast.com

 

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Should You Run First or Weight Train First?

After people have figured out when to run, one of the next questions is whether or not to run before they start weight training.

The answer to that depends on where you are in your running for weight loss efforts and how comfortable you are with weight training.

If you are new to weight/strength training, then I would suggest waiting until after 6 weeks of running for weight loss before you add more to your plate.

After six weeks, have a certified personal trainer take you through basic exercises on machines (if you have access to a gym) or a simple routine at home with 3, 5, and 8 pound dumbbells.

When you get to the point where you are running and weight training in the same session, I highly suggest that you start you session with the weight training and then move on to the running.

But then you may be wondering why do the weights first if you’re running to lose weight.  Well, it has to do with your available glycogen stores in your body.

When you start with weight training, you have more available energy to perform the exercises required for your routine.  Then, when you move on to the running portion of your session, your body moves from using the stored glycogen to using stored body fat.  If you exercise in the reverse order, you will run out of energy before you get to your weight training and won’t get the results you want or need.

However, if you do have the opportunity to do two different sessions in one day, then which you do first is up to you.  But since I know that time is sensitive for many of you, then you’ll probably be doing both in one session.

And I guarantee that if you use one of my advanced training programs, then you’ll have days when you are running and training with weights on the same day.

In short, do your weight training first when you run and lift in the same session to get the most out of your workouts.

*Coach Wendy, Running and Weight Loss Coach, Youth Fitness Coach, and Host of the podcast "Running For Weight Loss."

The podcast is available whenever you want at http://runningforweightlosspodcast.com

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The Biggest Loser Marathon Challenge

If you've been following my podcast episodes and blog posts, then you know my purpose is not to push you into running a race of any length.

The reason I don't focus on that is because training for weight loss and training for a race are two different things.  In fact, many people who set out to train for marathons gain weight because of the extra calories required to fuel longer runs and cross training.

Tonight, on "The Biggest Loser," the remaining 4 contestants faced their last challenge -- running a marathon.

Are you kidding?

I haven't run a marathon, and apparently black team trainer Jillian hadn't either.  She shared in my shock in asking these contestants to train for something in less than 30 days, that most people take at least a year to train for.

And while all the contestants finish the distance, the toll on their bodies had to have been painful.

Whether or not you're carrying extra weight when you complete a distance like that, there is can be a lot of hurt during the race and even more afterward.

And while it makes for great TV, I have to wonder if shows like this aren't tainting our views of weight loss and what we can expect from our bodies.

Weight loss is not a thing where you can workout for 4 hours everyday and lose double digit numbers on a weekly basis.

Weight loss is not about losing over 100 pounds in 16 weeks or so.  In fact, safe weight loss rate for long-term success is no more than 2 pounds per week.  That means that at the time these contestants are at week 18, safe weight loss would have been no more than 36 pounds.  And if you've been combining strength training with running for weight loss as I have suggested, then you will have seen a reduction in inches as well as pounds.

Remember that this just isn't about the number on the scale -- this is also about your body composition (weight, lean muscle mass, body fat, measurements).  So the number on the scale will never give you an accurate picture of your health -- it's only a part of the puzzle.

Again, I applaud the efforts and victories of everyone who has been on "The Biggest Loser."  My hope is that people take this as motivation, not a set in stone plan for weight loss.

There are many tools that will help you lose weight.  When you choose to run for weight loss, you'll experience some great benefits and your body will thank you for it.

Stick around here and the podcast for more help on running for weight loss.

*Coach Wendy, Running and Weight Loss Coach, Youth Fitness Coach, and Host of the podcast "Running For Weight Loss."

The podcast is available whenever you want at http://runningforweightlosspodcast.com

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Check out Wendy's Youth Fitness Blog:
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The Importance of Hydration - Running for Weight Loss Episode 4

If you've been confused by all of the information in the news and on commercials regarding how you fuel your body for running and especially running for weight loss, then this is the episode for you.

Episode 4 of the Running for Weight Loss Podcast covers hydration (water, energy drinks, and sports drinks) and how that affects your running and running for weight loss.

Check out this new episode here at the Running for Weight Loss Podcast.

*Coach Wendy, Running and Weight Loss Coach, Youth Fitness Coach, and Host of the podcast "Running For Weight Loss."

The podcast is available whenever you want at http://runningforweightlosspodcast.com

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Check out Coach Wendy's Youth Fitness Blog:
http://baltimoreyouthfitness.blogspot.com

The Problems with Quick Weight Loss Promises

Don’t be Fooled By Promises of Quick Fat Loss
By Wendy Stewart, aka Coach Wendy

How many times have you seen commercials for fitness products that promise fabulous abs in only 10 minutes a day?

Sounds tempting, right?

Sometimes it’s a new routine with promises of no more crunches.  Sometimes it’s another fitness gadget, which may or may not help with strengthening your core muscles.

The problem with most of these products is that there is just enough truth in the commercials to cover up the lies.

For example, let’s take a DVD that promises that you will have flat abs in only 10 minutes per day and you never have to do any crunches on the floor.  For most people that sounds great.  No straining your neck.  No crunches on the floor.  And anyone can find 10 minutes to exercise.

Here’s the problems start.  First, many of us who have been working our abs and other core muscles have pretty strong abdominal muscles.  That’s not our problem; the problem is the layer of fat covering the muscles.  So what we really need is to get rid of the excess fat.  Oh, and by the way, when you contract those abs, you’re still doing the same crunching motion, you’re just not on the floor – so the promise of crunch less abs is a lie.

And did you know that when you order these products or DVDs that you will usually also be sent some kind of diet guide (sometimes with a jumpstart diet) so that you can try and get results like the people in the commercial.  But have you read the fine print?

The fine print usually states something to the effect of the fact that results are not typical and that the individual followed a specific diet and used cardio and weight training to achieve their results.

Why is that legalese there? Because they have to cover themselves legally in regards to claims and testimonials made by the product.  Not that the legalese is bad, in and of itself, but how many people read it before ordering the product? Not many, and that’s what their counting on.

And fitness expert worth their salt will be honest with you about what you can really expect from using their product.  If they aren’t willing to tell you the truth about their product, then your best bet is to keep your money in your wallet.  The more informed you are, the better you’ll be able to evaluate the claims of the latest and greatest fitness trend or gadget.

Go to the website.  Search the Internet for user reviews and opinions.  Due diligence will save you money.  While DVDs and in-home products may be a good solution for you for a variety of reasons, I suggest you at least have a professional consultation with a personal trainer to get a customized analysis and program to achieve your goals – not the goals some marketing department set for you.

*Coach Wendy, Running and Weight Loss Coach and Host of the podcast "Running For Weight Loss."
The podcast is available whenever you want at http://runningforweightlosspodcast.com

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http://baltimoreyouthfitness.blogspot.com

Hydration for Warm Weather

Now that the weather has mostly decided to act like spring, this increases the chances that you'll be running when it's warm outside.

Because of this, you now need to take a little extra care of yourself so that you don't become dehydrated or worse.

I don't expect you to be out running for more than 30 minutes.  Despite the time, make sure you have a couple of sips of water before you run.  Please also take a water bottle with you so that you can have some sips during your run and after your run.

There is one other thing you can do after your run, depending on how hard your run was this time.  If you were doing speedwork or intervals or something else that took more energy, you'll want to have a post-workout recovery shake that has protein and carbs.  The protein/carb combination will aid your body in recovering faster and is better than water in this instance.

The one I use is from a company called Prograde and you can get yours by clicking here: Coach Wendy's Post-Workout Shake.  The good thing about this shake is that you can mix is with milk (soy milk in my case) or water because sometimes it's too hot outside for milk but adding the milk will give you more protein.

Also, you don't need to sugary sports drinks.  You'll take in more sugar and calories with those than is really necessary, so leave them alone.

So whether or not your training, be sure to drink plenty of water and, when working harder, use the post-workout recovery shake.

*Coach Wendy, Running and Weight Loss Coach and Host of the podcast "Running For Weight Loss."
The podcast is available whenever you want at http://runningforweightlosspodcast.com

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Check out Coach Wendy's blog for Youth Fitness:

http://baltimoreyouthfitness.blogspot.com

April Showers

Every other day seems to bring rain -- especially here in Baltimore (maybe we're being confused with Seattle)!

If April showers bring May flowers, then I expect May to be a beautiful month!

Regardless, days like today are a good time to get in a strength training workout.

If you haven't heard my popular podcast episode of the "Running for Weight Loss" Podcast, check it out and listen to Episode 3 "Why You Need Strength Training."

Now that you're motivated, even if you start with some crunches and push ups, you've done more than nothing and your body will thank you for it!

P.S. Make sure you stretch really well after your workout.

*Wendy Stewart, Running and Weight Loss Coach and Host of the podcast "Running For Weight Loss."

The podcast is available whenever you want at http://runningforweightloss.podbean.com

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New Podcast Episode Available

Episode 3 of the Running for Weight Loss Podcast is now available.

You can find it here at Running for Weight Loss Podcast.

Want to Try Something Different?

Maybe you're like me and see the pouring rain outside and you want to try some different cardio. 

Dancing is a wonderful option.

For those with kids who are fans of Hannah Montana and are begging you to see the upcoming movie, here's the video for you to learn the "Hoedown Throwdown."

Your kids may not let you do it in public, but, hey, at least it's fun.

Don't be fooled, though, it's not as easy as it looks!

Running for Weight Loss Podcast

Episode 2 is posted and ready for you all.

I hope you enjoy it!

Click here to listen to the Running for Weight Loss Podcast.