Weight Loss & Running

Wednesday, May 10, 2017 · Mike Davis

Good morning!

I am back in New Hampshire for a time and am excited to be able to run with one of my favorite people, Doug Mackinnon. Last night we could not find a track to run intervals, so we made due by running intervals around a loop in Doug’s neighborhood. It was great to push through them with Doug!

One of the challenges as a running coach, is when a runner is looking to lose weight through their running. Running and exercise in general, are not weight loss mechanisms, though running is a good part of an overall healthy plan and can have benefits that assist with weight loss. That may seem contradictory, but the physiology of utilizing oxygen proves that some workouts can in fact, burn calories better and longer than others.

Steady state running at the typical conversational pace requires much less oxygen and typically does not force our system into a calorie burning mode. However, when we raise our heart rate, blood pressure and increase the need for oxygen, now our metabolism goes into high gear and fat becomes an important fuel. Intervals are tremendously helpful for this purpose, because the constant yo-yo of increasing our pace, keeps our bodies working to support the bouts of increased intensity. The need for oxygen increases and the more our bodies work to function, the more burn our stored fat.

Another valuable tool is “Excess Post-Exercise Oxygen Consumption” (EPOC). High Intensity Tactical Training (HITT), is a valuable training method that requires a greater level of intensity in short bursts. A workout such as intervals is a classic example of HITT, as it includes short durations of greater intensity alternated with short periods of recovery. The recovery is important as it allows the body to get just enough recovery before having to pick up the intensity. This high intensity workout not only works and burns while we are running but keeps our metabolism working long after our workout is complete. This is called EPOC and essentially it means that the more intense our workout is, the longer oxygen is needed. That need for oxygen means, while we may be done working out, our body is pushing oxygen around and while that happens fuel (calories) is still required. EOPC can be generated through most HITT workouts, but intervals are certainly helpful for runners.

As a running coach, I am always trying to understand how the body works and to find the best ways to train the various different runners. Weight loss can be important and if training is complimented by healthy food choices, an individual is more likely to maintain a healthy body composition.

Time to move along. Have a great finish to your week and maybe I will see you on the roads!

God Bless!