Day 40 today of my 365 day running challenge. Min 5km per run per day. Have lost 4.5 kgs so far and set PB's for 5, 6, 7, 8, 9 and 10kms. Running is the BEST.
1. start slowly 0:23 2. set goals 1:00 3. use good shoes 1:36 4. keep track of your miles 2:23 5. track your calories 2:46 6. dont' overcompensate with your eating 3:30 7. listen to your body 4:00 8. be consistet 4:46 9. take cheatdays 5:15 10. be patient 5:44
Whatever you do, don’t go crazy with the calorie deficit when starting running! I got myself into trouble with a stress fracture in the beginning of my “running to loose weight journey” not realising how much I was burning (I was very unfit, so my heart rate was often super high, even on “easy” runs). We looked calories (with a dietitian) & I was consistently significantly under-apparently I was inadvertently putting myself at high risk of stress fractures (especially in the context of adequate calcium/vitamin D intake). Please don’t make the same mistake as me-it stopped my running & thus progress for nearly 2 months. I’m much more careful now, have lost the weight I wanted, & have gained a passion for running in the process! If ur just starting your journey in running, take your time, eat the calories you need to stay healthy+ fit, AND…u got this!!!
I went through the same 12 years ago, but more from not knowing how to listen to my body - I didn't realise the difference between "good pain" and "bad pain", so just kept pushing through, and wound up with a walking stick for 6 months, and a multi year break from running. I've been a lot more careful since, listened to my body more, and indeed watched my calcium intake carefully.
I know that feel, injured my hip very badly two months in and that pain is now here to stay... well with the right therapy I at least got it down to running and enjoying it despite the weird feeling
@Rachael J What's the sign you have stress fracture? How long did you stop from running? And what did you do during recovery? I have top f the foot pain almost 6 weeks ago. Took a break from running. No swelling, just pain at the top of my right foot when running although i can lift weights and even jump with the right foot with no pain. I did a lot of ankle and foot strengthening exercises, without pain. Aftwr week 4 i resumed weight training and even started cycling again. But today, after almost a 6 week break., i tested the foot. Felt fine at the start but after 1 km, i felt it again, so i just walked the rest of the 5K. Very frustrating.
@@leftyseel8658 it was sharp very localised pain for me, but not my foot-I had a tibial plateau stress fracture (just below the knee). It sounds like you have done quite a few things to right it without success, so it’s probably time to get it looked at by a physio that deals with runners (not all physio’s are equal). I got to the point you are at and decided I had done all I could & that I needed “help”. My only wish is that I got it looked at sooner, cause I probably could have been back sooner if I had started the treatment/rehab for it earlier. I was essentially self treating a muscle issue with strength & conditioning but it was a bone issue. My Physio was able to talk to my primary Dr to get a referral for a scan & we went from there. A couple weeks of total rest (but I was able to swim), then some high cadence biking (at about week 3) & water jogging after 6 weeks (I was allowed to do anything as long as it didn’t cause pain). I did a ton of strength & conditioning prescribed by the physio for feet, ankles, calves, glutes, quads & hamstrings (all the structures impacting on the lower leg with running-that kept me occupied🤣), then a very slow & gradual return to running (first starting with water jogging then on land) with a focus on form & high cadence (less stress on the body). We were very slow with progression-I was always feeling like I could do more running, but the physio told me that’s exactly where we needed to be. In short, I’d highly recommend you get it checked out by a professional. Stress fractures can be nasty if you push through/not get the treatment they need. It may not be a stress fracture that you have, it maybe something else, or a symptom of form issues (I had some form issues that the physio helped me with that would have put me at increased risk of re-injury/other injuries if I hadn’t fixed them. Another benefit to seeing a physio that knows what they are doing with runners)-best not to guess & get someone who knows what they are doing like a physio that treats runners to help you out. Hope this helps! Good luck with it!!
Something that works for me. Run in the morning, grab 1 cup of coffee and off you go. Im told it shreds fat directly instead of burning your latest intake of calories.
Honestly, this couldn't have come at a better time. Before Covid hit I was hiking and running quite a bit. I haven't done much at all in the last two years and I'm finding it very difficult to get motivated to get back at it. I suffer from anxiety and depression and holding myself back is really starting to get to me. I need a good boot up the hole to get me started.
Don't go for losing KGs as a goal. In the beginning you'll gain weight anyway because your building muscle. Set goals like mileage or times or a specific race.
The only successful way I’ve lost weight was to take control of my food intake, both calorific and nutrients. I also had to limit the timeframe I ate within to limit my grazing. I’m not a total stickler 24/7, but I do make it my norm. I now ‘normally’ choose more nutritious and delicious foods over more calorie dense, sugar packed snacks. I tend not to eat so much of the carrier foods like rice and pasta, but have more of the thing that goes with it (for the same calories). I never eat low fat alternatives, just less of the full fat and don’t have any foods I love that are off limits. I just eat less of them. Eating this way, for me, is like a magic trick. 20+kg down and hardly noticed I had changed my eating habits!
Definitely trying to use running to lose some kilos. It’s frustrating at times when the scales don’t move but the cm are coming off. It’s worth sticking to it and remembering it’s all about consistency. Training for my 3rd half marathon for this year and trying to tackle the big one next year! The only thing I find is training at a high level is making me eat like there is no tomorrow it’s so hard given the metabolic demand
Aside from starting out with “zone 2” training, I would suggest joining virtual challenges, like “The Conqueror”. These challenges allow you to set a completion date, and you see progress each session. Definitely helped me get in the habit of running everyday.
Lots of people on here trying to imply that exercise doesn't help with weight loss. So my tip would be... Be very careful about taking advice from 'random' people about weight loss or nutrition, there is so much misinformation out there, and never a shortage of uniformed people willing to parrot it. Look to medical advice/guidance, see your doctor, see a nutritionist, if you don't know a persons credentials first hand, then treat what they say with a large degree of caution. The GTN team are all experienced athletes and have had access to professional nutritionists, so they know what they are talking about. Weight loss ultimately comes down to creating a calorie deficit. People who say exercise doesn't help with weight loss are effectively asserting that it burns no additional energy when you are running than when sitting in a chair. Clearly illogical (based on the laws of physics), and the fact that someone can't follow that thought through definitely doesn't make them a reliable source (especially worrying from people 'claiming' to be scientists). It does take a lot of exercise to burn significant calories, and wearable tech and online calculators tend to overestimate how much gets burned, but it all adds up over time and has other health benefits, so it is still worth it. Just don't go in with too high an expectation, and track your calories and weight over time and learn what your particular body burns.
I don't run to lose weight, I run because I enjoy it. When I want to lose weight I basically ignore my calorie expenditure from running, I'll eat a bit more on run days but never anywhere near the calories my watch tells me I've burned
I initially was losing weight at a good rate, but seem to have plateaued, despite increasing weekly distance and intensity as per a 10km training plan. I know there will be some weight in muscle too, but the waistline suggests it’s still bad weight. Any tips on getting the weight loss to retrigger? The food side of things hasn’t really changed in this time.
Hey- I turned 40 and it's getting harder to drop weight - I added jumping rope and sprints to my routine - Progressively. If you can swim or play ball, etc. Something that gets you moving without even thinking about it the better. Maybe you should consider resistance training ? good luck on your journey !
@@v3nours Thanks - the trouble is running is the only activity I enjoy - I intended to try a little core strengthening to help the running, but the motivation hasn't been there. Now my 7km race is out of the way, I've just switched to a 5km plan with more interval sessions, training for a 5.6km race. My pace is almost at my best of 12 years ago, so the plans are working in that regard, just not the weight loss. I am a touch older than you, so even harder to shed the kilos, but it was working two years ago when I got serious about running again, just not now.
I'm 10wks into marathon training and I actually gained a few pounds from when I started. Hitting the plateau is probably normal. The body is really good at adjusting its metabolism etc, plus there's the genetic factors too. As long as you're eating healthy and keeping fairly active, I wouldn't worry about it
Sorry, guys. As a biochemist I have to let you know that body fat does not respond to body fat. Fat loss is entirely dependent on what you eat. Now if you did lose weight by what you eat and did not exercise, you may not like how you look because you may resemble a skin bag full of bones.
It also depends on age. I've had to cut back on anything sweet, including fruit. Anything made from wheat and anything starch like potatoes and legumes. Tonnes of veggies, fish and white meat instead. I do once in a couple of weeks have a blow out, but as long as I get back on course it doesn't seem to hurt. Also have a beer, but stop once I feel it in my head. I.E don't get drunk.
So I just checked, I've burned 24328Kcal this year with running so far and 69381Kcal overall with cycling and swimming added in, might have to increase my running load ^^'
Absorbing impact with your shoes is a *bad thing*. Your feet are designed to hurt. They have bajillions of nerve endings for a reason. They will hurt before you injure yourself. Your ankles, knees and hips aren't built like that. If you take away the feedback of pain from your feet, you will learn to run in ways that are guaranteed to injure your ankles, knees and hips. If you run without shoes or with minimalist shoes, you will learn to run in a way which will prevent injury.
I have a question about one of the most modern fitness theories against running benefits… They say that it is quiet impossible to be fit and lose weigth during running cause after glycogen is used up, the body starts to use up muscles and not fat, because that is the easiest way to get energy… I’m runnig now for 6 years active and I never felt better. But on the other side I’m curious and asking myself what is the correct answer and what science and running coachs say about this kind of “believing” …
You can't out exercise a bad diet... loose weight first put the fork down and learn to eat in moderation. No point running and then eating a marsbar afterwards putting back all the calories or more than what you burned during the run. Do your research sort your diet out and use exercise for general health not as a way to loose weight
![MISSING: SLIM SHADY [Expanded Mourner’s Edition Trailer]](http://i.ytimg.com/vi/xh8qgHrOO1g/mqdefault.jpg)
I lost 125lbs in college. 15 years later and the weight is still off and I’m still running. Best decision I’ve ever made (other than my wife :))
125!!! Yebo that's huge! Congratulations! I weigh 138. U lost a whole me minus 10. So cool.
Day 40 today of my 365 day running challenge. Min 5km per run per day. Have lost 4.5 kgs so far and set PB's for 5, 6, 7, 8, 9 and 10kms. Running is the BEST.
How's your challenge going?
1. start slowly 0:23
2. set goals 1:00
3. use good shoes 1:36
4. keep track of your miles 2:23
5. track your calories 2:46
6. dont' overcompensate with your eating 3:30
7. listen to your body 4:00
8. be consistet 4:46
9. take cheatdays 5:15
10. be patient 5:44
Cheers
Thank you
Not a cheat day. A cheat MEAL.
Or cheat DESSERT.
Then right back at it.
No cheat day for sure xd...
After 3 months I commented here last time. I can confidently say I've lost around 10 pounds and I am more healthy.
“Listen to your body.”
-my body frequently tells me to stay in the sofa. My body is NOT a good influence.
Lol
Whatever you do, don’t go crazy with the calorie deficit when starting running! I got myself into trouble with a stress fracture in the beginning of my “running to loose weight journey” not realising how much I was burning (I was very unfit, so my heart rate was often super high, even on “easy” runs). We looked calories (with a dietitian) & I was consistently significantly under-apparently I was inadvertently putting myself at high risk of stress fractures (especially in the context of adequate calcium/vitamin D intake). Please don’t make the same mistake as me-it stopped my running & thus progress for nearly 2 months. I’m much more careful now, have lost the weight I wanted, & have gained a passion for running in the process! If ur just starting your journey in running, take your time, eat the calories you need to stay healthy+ fit, AND…u got this!!!
I went through the same 12 years ago, but more from not knowing how to listen to my body - I didn't realise the difference between "good pain" and "bad pain", so just kept pushing through, and wound up with a walking stick for 6 months, and a multi year break from running.
I've been a lot more careful since, listened to my body more, and indeed watched my calcium intake carefully.
I know that feel, injured my hip very badly two months in and that pain is now here to stay... well with the right therapy I at least got it down to running and enjoying it despite the weird feeling
@Rachael J What's the sign you have stress fracture? How long did you stop from running? And what did you do during recovery?
I have top f the foot pain almost 6 weeks ago. Took a break from running. No swelling, just pain at the top of my right foot when running although i can lift weights and even jump with the right foot with no pain. I did a lot of ankle and foot strengthening exercises, without pain. Aftwr week 4 i resumed weight training and even started cycling again. But today, after almost a 6 week break., i tested the foot. Felt fine at the start but after 1 km, i felt it again, so i just walked the rest of the 5K. Very frustrating.
@@leftyseel8658 it was sharp very localised pain for me, but not my foot-I had a tibial plateau stress fracture (just below the knee). It sounds like you have done quite a few things to right it without success, so it’s probably time to get it looked at by a physio that deals with runners (not all physio’s are equal). I got to the point you are at and decided I had done all I could & that I needed “help”. My only wish is that I got it looked at sooner, cause I probably could have been back sooner if I had started the treatment/rehab for it earlier. I was essentially self treating a muscle issue with strength & conditioning but it was a bone issue. My Physio was able to talk to my primary Dr to get a referral for a scan & we went from there. A couple weeks of total rest (but I was able to swim), then some high cadence biking (at about week 3) & water jogging after 6 weeks (I was allowed to do anything as long as it didn’t cause pain). I did a ton of strength & conditioning prescribed by the physio for feet, ankles, calves, glutes, quads & hamstrings (all the structures impacting on the lower leg with running-that kept me occupied🤣), then a very slow & gradual return to running (first starting with water jogging then on land) with a focus on form & high cadence (less stress on the body). We were very slow with progression-I was always feeling like I could do more running, but the physio told me that’s exactly where we needed to be. In short, I’d highly recommend you get it checked out by a professional. Stress fractures can be nasty if you push through/not get the treatment they need. It may not be a stress fracture that you have, it maybe something else, or a symptom of form issues (I had some form issues that the physio helped me with that would have put me at increased risk of re-injury/other injuries if I hadn’t fixed them. Another benefit to seeing a physio that knows what they are doing with runners)-best not to guess & get someone who knows what they are doing like a physio that treats runners to help you out. Hope this helps! Good luck with it!!
@@rmjames83 You’re right, best approach is to get this checked. Thanks so much!
Tip Nr. 11: drink a protein/recovery shake post run! It stops you from craving junk food and promotes muscle growth and fat burning.
I was 85 kgs 2 years back . Am 70 now , best method to losing weight
Something that works for me. Run in the morning, grab 1 cup of coffee and off you go. Im told it shreds fat directly instead of burning your latest intake of calories.
Honestly, this couldn't have come at a better time. Before Covid hit I was hiking and running quite a bit. I haven't done much at all in the last two years and I'm finding it very difficult to get motivated to get back at it. I suffer from anxiety and depression and holding myself back is really starting to get to me. I need a good boot up the hole to get me started.
I saw Heather run past me on Tuesday! Got so excited
Don't go for losing KGs as a goal. In the beginning you'll gain weight anyway because your building muscle. Set goals like mileage or times or a specific race.
The only successful way I’ve lost weight was to take control of my food intake, both calorific and nutrients. I also had to limit the timeframe I ate within to limit my grazing. I’m not a total stickler 24/7, but I do make it my norm. I now ‘normally’ choose more nutritious and delicious foods over more calorie dense, sugar packed snacks. I tend not to eat so much of the carrier foods like rice and pasta, but have more of the thing that goes with it (for the same calories). I never eat low fat alternatives, just less of the full fat and don’t have any foods I love that are off limits. I just eat less of them. Eating this way, for me, is like a magic trick. 20+kg down and hardly noticed I had changed my eating habits!
Bingo!
@@SoodleDoo it’s bloody amazing isn’t it!
Definitely trying to use running to lose some kilos. It’s frustrating at times when the scales don’t move but the cm are coming off. It’s worth sticking to it and remembering it’s all about consistency. Training for my 3rd half marathon for this year and trying to tackle the big one next year! The only thing I find is training at a high level is making me eat like there is no tomorrow it’s so hard given the metabolic demand
Aside from starting out with “zone 2” training, I would suggest joining virtual challenges, like “The Conqueror”. These challenges allow you to set a completion date, and you see progress each session. Definitely helped me get in the habit of running everyday.
Lots of people on here trying to imply that exercise doesn't help with weight loss. So my tip would be... Be very careful about taking advice from 'random' people about weight loss or nutrition, there is so much misinformation out there, and never a shortage of uniformed people willing to parrot it. Look to medical advice/guidance, see your doctor, see a nutritionist, if you don't know a persons credentials first hand, then treat what they say with a large degree of caution. The GTN team are all experienced athletes and have had access to professional nutritionists, so they know what they are talking about.
Weight loss ultimately comes down to creating a calorie deficit. People who say exercise doesn't help with weight loss are effectively asserting that it burns no additional energy when you are running than when sitting in a chair. Clearly illogical (based on the laws of physics), and the fact that someone can't follow that thought through definitely doesn't make them a reliable source (especially worrying from people 'claiming' to be scientists). It does take a lot of exercise to burn significant calories, and wearable tech and online calculators tend to overestimate how much gets burned, but it all adds up over time and has other health benefits, so it is still worth it. Just don't go in with too high an expectation, and track your calories and weight over time and learn what your particular body burns.
I don't run to lose weight, I run because I enjoy it. When I want to lose weight I basically ignore my calorie expenditure from running, I'll eat a bit more on run days but never anywhere near the calories my watch tells me I've burned
Hi, any idea what sunglasses are those? Thanks.
I initially was losing weight at a good rate, but seem to have plateaued, despite increasing weekly distance and intensity as per a 10km training plan. I know there will be some weight in muscle too, but the waistline suggests it’s still bad weight. Any tips on getting the weight loss to retrigger? The food side of things hasn’t really changed in this time.
Hey- I turned 40 and it's getting harder to drop weight - I added jumping rope and sprints to my routine - Progressively. If you can swim or play ball, etc. Something that gets you moving without even thinking about it the better. Maybe you should consider resistance training ? good luck on your journey !
@@v3nours Thanks - the trouble is running is the only activity I enjoy - I intended to try a little core strengthening to help the running, but the motivation hasn't been there.
Now my 7km race is out of the way, I've just switched to a 5km plan with more interval sessions, training for a 5.6km race. My pace is almost at my best of 12 years ago, so the plans are working in that regard, just not the weight loss.
I am a touch older than you, so even harder to shed the kilos, but it was working two years ago when I got serious about running again, just not now.
I'm 10wks into marathon training and I actually gained a few pounds from when I started.
Hitting the plateau is probably normal. The body is really good at adjusting its metabolism etc, plus there's the genetic factors too. As long as you're eating healthy and keeping fairly active, I wouldn't worry about it
@@dri1811ya genetics probably do pay a big part, but even then I still have a way to go sadly.
Sorry, guys. As a biochemist I have to let you know that body fat does not respond to body fat. Fat loss is entirely dependent on what you eat. Now if you did lose weight by what you eat and did not exercise, you may not like how you look because you may resemble a skin bag full of bones.
It also depends on age. I've had to cut back on anything sweet, including fruit. Anything made from wheat and anything starch like potatoes and legumes. Tonnes of veggies, fish and white meat instead. I do once in a couple of weeks have a blow out, but as long as I get back on course it doesn't seem to hurt. Also have a beer, but stop once I feel it in my head. I.E don't get drunk.
Most importantly, to actually lose weight, don’t think running gives you a reason or “excuse” to eat (or drink) more! (Note to self…)
I do 5*5 training with slow cardio now. Let’s see where this goes
Wish I'd run into you all while I was living in Bath!
Running is the best way to loss weight. Calorie deficit and running will change your life!
So I just checked, I've burned 24328Kcal this year with running so far and 69381Kcal overall with cycling and swimming added in, might have to increase my running load ^^'
best exercises
Absorbing impact with your shoes is a *bad thing*.
Your feet are designed to hurt. They have bajillions of nerve endings for a reason. They will hurt before you injure yourself. Your ankles, knees and hips aren't built like that. If you take away the feedback of pain from your feet, you will learn to run in ways that are guaranteed to injure your ankles, knees and hips. If you run without shoes or with minimalist shoes, you will learn to run in a way which will prevent injury.
Is it me or his ankle seems it’s about to pop with every stride?!
I have a question about one of the most modern fitness theories against running benefits… They say that it is quiet impossible to be fit and lose weigth during running cause after glycogen is used up, the body starts to use up muscles and not fat, because that is the easiest way to get energy…
I’m runnig now for 6 years active and I never felt better. But on the other side I’m curious and asking myself what is the correct answer and what science and running coachs say about this kind of “believing” …
Run fasted ....burns fat instead of calories
You can't out exercise a bad diet... loose weight first put the fork down and learn to eat in moderation. No point running and then eating a marsbar afterwards putting back all the calories or more than what you burned during the run. Do your research sort your diet out and use exercise for general health not as a way to loose weight
Those running shoes don't give the right support. Just look at that ankle movement