Why Long Distance Running Is Not The Best Strategy For Losing Weight
- Dianne Orwig
- Feb 28, 2022
- 3 min read
Updated: Aug 10, 2022
Running to lose weight might seem like the logical choice, but before you go that extra mile, have a look at what long distance running can and cannot do for you.
The myth that long cardio workouts (like distance running or a long sweaty spin class) are the best activities for removing unwanted fat is a difficult one to overcome. Talk to anyone who has lost weight as a result of training for a marathon and you'll be hard-pressed to convince them that anything shorter or easier could possibly work as well, much less better.
Run Forrest!
“Thankfully, lots of folks who believed otherwise are discovering, and admitting, that cardio is not KING...”
Thankfully, lots of folks who once believed otherwise are finally discovering, and admitting, that cardio is not KING when it comes to losing that muffin top – a message I preached to my clients for years.
But before I dig my heels in, let me say that I am not trying to talk you out of training for a marathon or suggesting that you return your Peloton. My goal is simply to demonstrate that there is a simpler, more effective way to shed body fat and, thank heaven, I'm not the only one screaming from the roof tops, "Distance running is not the best way!"
Interval Training Is Where It's At
Experts are slowly but surely unveiling the truth; that too much cardio can actually hurt your chances of losing weight.
Richard A. Winett, Ph.D., publisher of Master Trainer explains: "Excessive cardio will interfere with your body's ability to recover from high-intensity strength training.”
He suggests that people concerned with losing body fat engage in no more than three 30-minute cardio sessions per week, at no higher than 60-70% of their maximum heart rate.
“Any more, and you risk cannibalizing muscle tissue for energy. Muscle makes the body a more efficient fat-burning machine and high intensity, long-duration aerobics can sabotage all that hard-earned muscle."
Like Dr. Winett, more and more experts are confirming that short, consistent bouts of aerobic activity (as short as 15 minutes and as little as twice a week) are key ingredients in losing unwanted body fat when it comes to exercise-induced weight loss.
Catch The Wave
A great replacement for hours of long, boring cardio is to use what’s known as HIIT or high intensity interval training. I coined it “WAVE” training back in my coaching days because it’s done in peaks and valleys
Here's a quick way to try WAVE cardio yourself:
Begin with any aerobic activity (walking, treadmill, biking, swimming, elliptical, jump rope - anything that elevates your heart rate)
Work in 5-minute "WAVES." Start out at a very moderate pace for 4 minutes, then, at minute 5, work that 60 seconds at a level you consider extremely challenging, building to a peak for the last 15 seconds, to make it the hardest part of the push.
Keep repeating this pattern of 4 minutes slow and 1 minute full on, until you have reached the 15-minute mark.
Finish with a 5-minute cool down and YOU'RE DONE!
A few of the benefits of doing this type of workout are:
Short and sweet
Revives up metabolism
Eliminate boredom and burnout
Less wear and tear on your body
So, if losing body fat is your goal (like 98% of us) and you really want to save time and effort, catch the WAVE man.
About Dianne Orwig:
After 12 years as a personal trainer, helping thousands of people lose weight, Dianne fell upon a completely different approach to weight loss. Despite having debunked low carb diets her entire career, an exhaustive search into the benefits of combining intermittent fasting with a clean Ketogenic diet convinced her to try it.
This complete paradigm shift resulted in a loss of 40 pounds in just 4 months, a clearer mind, and a happier, younger body, prompting Dianne to come out of retirement and help others do the same. She is now a woman on a mission, driven to share this amazing Fasting:Keto lifestyle with others.
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