By Rachel CosgrovePublished 3 days ago
Wonder why you can run 13 miles but cant lose those ...

1. Why can't you lose weight? - Triathlete Europe
By Rachel CosgrovePublished 3 days ago
Wonder why you can run 13 miles but cant lose those 13 pounds? Youre not alone! Many runners
have trouble getting down to a healthy weight and are naturally frustrated. Visit the finish line of
any marathon and youll see runners of all shapes and sizesand hundreds of people who can complete
the gruelling race but are still struggling with their weight.
Running is unequivocally awesome, but sometimes our beloved exercise falls short when it comes to
fat loss. Every year, athletes decide to train for a big race as a means to drop pounds. But believe it
or not, training for fat loss and training for a long-distance event are (almost) mutually exclusive
objectives. To successfully train for a marathon, you need to make your body extremely efficient at
running, so you can complete 26.2 miles using the least amount of energy possible.
To train for fat loss, you must avoid efficiency by constantly putting new demands on your body to
burn the most amount of energy possible. Keep in mind, another word for energy is calories.
That doesnt mean runners cant lose weight. We just have to steer clear of common traps. If you are
struggling with your size, never fear! Heres how to overcome every obstacle:
TRAP: You run long, thinking that you need to keep going for at least an hour to burn fat.
Forget everything you learned in the 90s about the fat-burning zone. The latest research shows that
running for less time is actually more effective for fat loss than running long and slow. A recent
study published in the American Journal of Physiology discovered that regular 30-minute workouts
resulted in more weight loss than regular 60-minute workouts. At the end of the 13-week study, the
half hour workout group lost 8.8 pounds, while the one hour workout group lost 8.4 pounds.

2. Scientists hypothesize that our bodies compensate as the exercise session drags on, thereby
dampening the results.
In addition, a number of studies have revealed that high-intensity interval training is much more
effective for fat loss than steady-state cardio. One study had a group of women perform 20 minutes
of interval training on a stationary bike three days per week. Over 15 weeks, these women lost an
average of 5.5 pounds (although some lost nearly 20!) without dieting. Those in a separate group
who performed 40 minutes of steady-state cycling three days per week actually gained a pound of fat
over the same time period.
Solution: Cut your workout time in half and step up your intensity. Try performing each of these
workouts once per week:
* Using a treadmill, warm up by jogging for 5 minutes, then ramp the incline up (5 to 10 percent)
and increase the speed to a pace that feels fast but not impossible (4 to 9 mph). Run for 8 seconds
then place your feet on the sides for 12 seconds. Repeat this for 10 to 15 minutes.
* Find a route near your home with clear markers (e.g., telephone poles, short blocks, tightly-packed
houses). Sprint to the first marker and walk or jog to the next. Continue repeating this pattern for 20
minutes.
TRAP: You skip your post-run snack.
Many athletes avoid eating post-run in an effort to cut calories. Big mistake. After you work out, your
body is crying out for fuel. Research shows that ingesting both carbs and protein in a 2-to-1 ratio
post-workout will help replenish glycogen stores and shuttle protein into your muscles to help you
recover.
If you skip this snack, your muscles cant repair properly. This means the next time you work out, you
wont be able to go faster or work harder because you never recovered from your previous session.
Remember, your body needs to be challenged in new ways in order to lose fat. If you cant push
yourself progressively harder, your weight wont change.
Solution: Eat a 200-calorie snack with both carbs and protein 30 minutes to one hour post-workout.
Good options include:
* A smoothie made with almond milk, one banana and a scoop of whey protein powder.
* One apple with two cubes of cheddar cheese.
* Two slices of deli turkey and a handful of blueberries.
TRAP: You never take days off.
Do you run day after day without giving your body a break? Keep in mind that you gain results while
recovering from your workouts (as your body repairs itself), not from the workout itself (when your
body breaks down). Whether youre running for fun or training for a marathon, you must prioritize
recovery as part of your plan. If you never allow your body to rest, it cant become stronger and
faster. Your workouts will turn into time spent going through the motions, and you wont be able to
push yourself hard enough to lose fat.

3. Solution: Take at least one day off per week to let your body recuperate. Get the most out of your
recovery:
* Do nothing more strenuous than gentle stretching on your day off.
* Eat foods with antioxidants. Think: bell peppers, beans, berries and leafy greens.
* Sleep for seven and a half hours or longer every single night.
TRAP: Youve been running for years, hoping that youll finally shed the pounds.
A longtime commitment to running is something to take pride in. Unfortunately, when it comes to
weight loss, your body may have adapted. This is why athletes often see significant weight loss when
they initially start running, but notice that these results wane over time. The first time you ever ran
a mile, you may have burned 100 calories. Now that number is likely significantly lower because
your body has become a finely tuned running machine. If you want to lose weight, you need to
change up your program and start cross training.
Solution: Trade two to three days of running per week for cross training. The best cross-training
workouts include:
* Weight lifting and strength training.
* Interval training on a bike.
* Sports-specific training. Join a football, netball or Ultimate Frisbee team!
TRAP: You never lift weights.
Muscle is metabolically active and helps to burn calories and fat. When you are trying to lose fat,
muscle is your best friend. If you have been putting in a
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