Weight loss running

ordinarysoap

I am looking to find out how to loose "puppy fat" as people like to call it in an effort to get my half marathon time down. I am not heavy by any means but i could be leaner. Maybe this sounds like a stupid post but can anyone give me advice. Diet perhaps? different training? just curious

martyboy48

ordinarysoap wrote: »

I am looking to find out how to loose "puppy fat" as people like to call it in an effort to get my half marathon time down. I am not heavy by any means but i could be leaner. Maybe this sounds like a stupid post but can anyone give me advice. Diet perhaps? different training? just curious

No expert here but anyways..

For anyone to give a half decent reply, you should give your current half time and where you did it. Also how long you've been running, andf what you've done.. ...
There are calculators around where you can see time improvments per kg lost, but i'm not sure how accurate these are...

In my limited time running, one thing i've learned is that, what works for one, doesn't necessarily work for others..

My advice, if you are not"fat" or "heavy" by "running standards", then first port of call is to run more... (This is presuming you not doing enough), Otherwise , a specific running plan is advised ( ie get a plan and stick to it.. IE hal higdon ect "

RayCun

eat less and train more

I'd be more specific, but you haven't given us much detail to work with...

KillianByrne

RayCun wrote: »

eat less and train more

You can't get any better advice than that. If you are running because you are a runner then the training should be no different to your normal routine, maybe the intensity or frequency of your runs needs a bit of an increase.

I have more experience with the weight side of things but the same principal applies to your run training as well; to get the most benefit it is important to mix up your training to include cross training (weights/bike/swimming) along with different pace runs, hill runs & the like.

But bottom line is use up more calories than you take in, there is no other way to do it.

tunguska

ordinarysoap wrote: »

I am looking to find out how to loose "puppy fat" as people like to call it in an effort to get my half marathon time down. I am not heavy by any means but i could be leaner. Maybe this sounds like a stupid post but can anyone give me advice. Diet perhaps? different training? just curious

The best way to lose body fat is resistance training. You can run more and weigh less, but you can still be "Skinny Fat". It'd be worth your while getting a DEXA scan, that way you'll know for sure where you're at in terms of body fat. Diet is a massive part of it aswell though but you dont have to go weighing your food or working out how many grams of fat, carbs, protein you need everyday. Just eat clean and that'll do the job. Plus training on empty does strip body fat off pretty quickly.

Bludub

I started running in Nov 2011. I lost 2 stone in 2012 (13st to 11st). I didn't aim to lose weight, just to get some fitness. I found that as long as I ate reasonably well (limit the rubbish like chippers, pizzas etc) that the weight dropped off as the miles/week went up. This year I have done more miles than 2012 but the weight has stayed more or less at 11 stone.

ecoli

Would agree with Tunguska for the most part

Diet - This plays a huge role in your body composition but rather than become obsessed with calorie restriction I would focus on quality control of your foods. With every bit of food you consume it should always be an active choice rather than habitual. Even if you make a choice to have a take away etc the fact you made the choice means you are aware of things and you will find that your overall diet will improve. With regards to running on empty this would be something I am not a huge fan of as many people seem to ignore the effects of liver glycogen depletion which can reek havoc on training, recovery and sleep patterns for a number of works and as such the risk outweighs the rewards IMO

Resistance training - This should be supplementary to your training rather than a substitute and aim should be on functional running movements as much as possible. This can not only have a huge impact on weight but also running form

donglen

Is weight loss really not just all diet related rather than running / training?
Example: I'm injured at the moment with a dodgy hamstring, I'm not a serious runner, just doing it for fitness, approx 20 miles per week. Latecomer to it after gaa/football "career" ended, I must admit I do love it though and I'm sorry I didn't come to it earlier.
However, I've done little or no running in ages, 15 miles in September, just 2 miles in October, nothing in November (see Hammy).
Because of the injury I made a decision to watch the diet, cut out some weekend treats and upped the veg/eggs and cut down the pasta/rice. In the time I've been injured I'm down 5/6 pounds (currently 13 stone exact).
Thrilled with this obviously but it begs the question, ratio wise, weight loss is how much diet / how much fitness?
(On the vino tonight, woo-hoo!, happy with 13 stone, keep it real!
Male, coming up to 40.

menoscemo

donglen wrote: »

Is weight loss really not just all diet related rather than running / training?
Example: I'm injured at the moment with a dodgy hamstring, I'm not a serious runner, just doing it for fitness, approx 20 miles per week. Latecomer to it after gaa/football "career" ended, I must admit I do love it though and I'm sorry I didn't come to it earlier.
However, I've done little or no running in ages, 15 miles in September, just 2 miles in October, nothing in November (see Hammy).
Because of the injury I made a decision to watch the diet, cut out some weekend treats and upped the veg/eggs and cut down the pasta/rice. In the time I've been injured I'm down 5/6 pounds (currently 13 stone exact).
Thrilled with this obviously but it begs the question, ratio wise, weight loss is how much diet / how much fitness?
(On the vino tonight, woo-hoo!, happy with 13 stone, keep it real!
Male, coming up to 40.

Running 20 miles a week will lose you about 1/2 a pound a week assuming you don't eat a single calorie more than when you run zero miles a week.

Losing weight is 90% diet IMO. If you are very overweight you won't be able to run a large amount without getting injured so running in that case will not help you lose weight. Running can become a weightloss tool but you need to be running 50+ miles a week to notice much of a difference (by which stage you are probably already quite fit/lean anyway).

rom

Running can help a person maintain their weight when they have a few treats. I do not anyone that lost weight by running alone without a diet change. I was able to gain weight running 50-70 miles a week and I wasn't doing anything mental just ate what I wanted. There are a lot of skinny people who never exercise and lots of fat people who run a lot. Diet is the main thing. Give up drink if you drink for a month and you will lose weight. Eat the same.

donglen

rom wrote: »

Running can help a person maintain their weight when they have a few treats. I do not anyone that lost weight by running alone without a diet change. I was able to gain weight running 50-70 miles a week and I wasn't doing anything mental just ate what I wanted. There are a lot of skinny people who never exercise and lots of fat people who run a lot. Diet is the main thing. Give up drink if you drink for a month and you will lose weight. Eat the same.

And that's it really for me in a nutshell. I love the wine/beer at the weekends, but I also love the running and the buzz that brings. I'd rather the extra couple of pounds and keep on the beer and treats. So the running is just really keeping me stable +/- a few pounds.
Mentally though, running has been a godsend. As I'm aging, team-sports have ceased, but the individual challenge that running presents keeps me sharp, focussed and there's always a future target to battle against. LOVE IT.
It is such a change from a team-sport where you had other people depending on you, that alone would make you take the finger out of your arse. An individual sport I find is tougher again, it's just you against the demons.
As Rocky said "it's not about how hard you hit, but about hard you can get hit hit and keep moving forward", (or something along those lines).

b.harte

4 years ago I started at 108.5kg.
Over the course of the 1st year I dropped to mid/upper 90s and was "watching" my diet - but not watching the amount of said diet I ate.
Over the next 2 years I dropped to the late 80's/hovered around 90 kg. Diet was the same but massive increase in mileage and frequency of runs.
This year I've been doing lots of hilly and longer runs and really started to pay attention to my diet, more importantly portion sizes.
The single biggest drop in my weight this year was in June/July when I cut out bread (I didn't eat a lot to begin with, a few sandwiches during the week, toast at weekend, and it was mixed between white process, white artisan, granary and wholemeal etc). Within about 6 weeks I had dropped to 82kg. I also notice I wasn't as sluggish.
However I did feel more hungry so started to eat lots more fruits and veg instead.
I've also started to cut down on the amount of dairy I get through. I've switched from a glass of full fat milk with dinner to a glass of rice or almond milk. see here for comparison.
Again, that's just my own experience.
We also try to have at least one vegetarian day a week and a fresh fish day as well, but with picky kids it isn't that easy to plan. I'm also trying to work out the logistics of a more vegan-friendly mid ground but options here are "limited".
Currently back up to 85kg because my mileage has dropped off while my cake consumption has not (bi-weekly home baking at mother-in-laws. )
Also, on the bread thing, I would imagine it's 50/50 bread / sandwich fillings is where the drop came from - cant attribute it all to bread.