I've been ramping up my running regiment. Unfortunately our treadmill broke recently so it's back to running outside after the heat dies down.
I've been trying to alternate distances each day in order to hopefully lose a few pounds here or there. I've been maintaining an 8 minute mile when I run 4 miles, and trying to dip further into a 7 minute mile when running 3 miles.
Any tips for losing weight when it comes to running? I'm trying to avoid hitting another "plateau."
I realize this is a little after the fact but - when it comes to weight loss in running, it's mostly a matter of (1) distance and (2) consistency.
The thing about running is that unless you are running really, really fast, you are not generating enough wind resistance to significantly increase your energy usage/calorie burn over a given distance. In other words, running 4 miles while at a certain body weight will burn the same number of calories regardless of whether you are running those 4 miles at a 10 minute mile or a 7 minute mile. Obviously, you will burn more calories in a given period of time if you run faster, but that's because you run farther in the same amount of time, not because you are running faster.
That brings me to the second point. Consistency is really the thing here. I listened to a fitness podcast about a year ago that said you should really never work out to the point of being really sore the next day. If you get too sore, it means you need more recovery and are less inclined to exercise every day. I've been following that advice and it's really worked for me. I get in more workouts and my calorie expenditure while exercising for a given month has gone up by about 20-25% since I started doing it because while I'm not running as hard, I am running almost every day.
So to use your example, if you can run the 4 miles at 8:00/mile like 5-6 days a week without wearing yourself out, then do that. But if you are needing to take days off in between because you get sore, you are probably better off backing off the pace and just running farther (assuming weight loss is the goal. The answer might be different if you are training for speed or looking to compete).
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