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7 Secrets to Running for Weight Loss

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There are a million new fitness gadgets, gizmos and diets proclaiming to be the ultimate weight loss solution. So I’ve always shied away from digging in too deep to running for weight loss because the miles are about so much more than calories.

But, I can’t pretend that when I laced up to give it the ol’ college try in 2002 (while literally in college) my focus was anything but losing weight! It absolutely helped me to lose 35lb pounds and keep it off for over a decade!

Plus, running for weight loss is about as simple and ungimmicky as it gets.

It’s you.
It’s shoes.
It’s time to go.

In fact, this is what attracts so many of us to the sport on day one. Simplicity.

The confidence, the joy, the friends those are all unexpected benefits that eventually replace our thoughts of calorie burn.

7 Secrets to Running For Weight Loss

For those of you where I once was – fed up with the stubborn pounds and ready for some straight forward answers, here are 7 quick tips that will get you started TODAY.

You’ve taken the first step by lacing up, now a little more knowledge and guidance can keep you on track.

Because weight loss is a MASSIVE topic, today we’re focus on the quick tips that will get the scale moving. In the video below, I dive in to all these topics in depth, but in case you’d rather read…a summary as well!

1) Just Start

If you’re here, it’s because you’re engaging in one of the oldest forms of procrastination…knowledge gathering. Oh sure, we make it sound necessary by calling it research, but it usually just leads to analysis paralysis.

Know this, you can always change your plan, but the longer you wait to get started the harder it is. Today is day 1, put on your shoes, walk out the door and start moving. You’ll know pretty quickly when you need to walk (which might be immediately!). So what?! Walk.

Then the next day try to go a little bit farther. Repeat. Repeat. Repeat.

Still feel like you’re stuck and tired of searching for answers?? Quit Googling and start taking small action steps right now with the Complete Running for Weight Loss Guide, which dives in to changing mindsets around food, the right workouts and easy to implement tips.

2) One Change at a Time

It’s so tempting to make the grand proclamation that you are now only going to drink green smoothies for breakfast, you’ll be following a 16 hour intermittent fasting protocol and going to the gym every morning. While you’re laying in bed thinking about how amazing it’s all going to be that sounds great.

At 5AM, after 4 hours of sleep, that first day workout sounds less appealing than a giant cinnamon roll.

Pick 1 TINY thing that you can change. Like switching to oatmeal from frosted flakes or drinking 64 oz of water or walking over to co-workers instead of instant messaging. Slowly each little change becomes a habit, which means you create a lifestyle that’s EASY to maintain.

Checkout more how this whole one little change at a time thing works >>Small daily improvements are the key to success -- learn how to implement this

3) Don’t Over Commit

Along with small changes, let’s talk about not going for gold on day one.

I know many new runners start with their eyes on the marathon! It’s a bucket list goal, they can’t wait to tackle it. They’re excited, they’re motivated, they’re completely freaked out when 3 miles feels like it took forever and they would still need to run 23.2 more.

Not only can that too big goal feel daunting, but fun fact: most runners gain weight while marathon training. So it may not actually be your best bet if weight loss is the goal.

7 doable tips to get started on running for weight loss! Which ones are you already doing? #eatwell #running Click To Tweet

4) Don’t Slash Too Many Calories

There is an unfortunate problem with weight loss…you burn more calories than you eat to lose weight. BUT if you are undereating too much for too long, then you actually damage your metabolism, eat up muscle, screw up your hormones an the result is called skinny fat…also hangry.

Read more on your metabolism here for how to handle this!

5) Do Build Muscle

Speaking of metabolism, you gotta build some muscle.

While running alone, will absolutely help you start to get some shapely legs, it’s not the same as doing body weight or strength training workouts. These are going to help give your body more shape, definition and the power to run faster and farther.

You don’t have to go crazy with this! Here are some great body weight workouts or if you love it, how to incorporate CrossFit with running.

6) Don’t Excuse The Junk

Let’s not pretend that I don’t run to eat…I do. Most runners will tell you they love that it gives them some wiggle room in their diet, but that’s the key, it’s wiggle not constant.

The longer you run, the more you realize how much food impacts your workouts. If you’re eating fast food, skipping the veggies and missing out on protein your legs feel like lead, you suffer though every run wondering where your energy is and it’s a quick spiral back to the couch.

Enjoy your treats, but follow what we call the freggie life (7 servings of fruits and vegetables daily). Here are some great tips to help you start sneaking more veggies in everyday. Vegan Jalapeno mac and cheese - gluten free pasta - click for more plant based recipes

7) Create Habits

Long time readers know, “habits” is one of my favorite words.

Habits are an automatic reaction to a cue, signaling the mind to undertake a learned routine.

Tapping in to this automatic signaling allows you to change the way you eat or commit to exercise with ease, rather than fighting the process. It allows for maintaining those changes long after friends have fallen off the wagon.

NOW LET’S GO RUN!

You don’t need to wait to be picked.
You don’t need permission.
Running is open to everyone.

It doesn’t require a specific body type, just a heart that knows there is more and wants it now.

I started running because it was the fastest way to burn calories. I never considered that running would fundamentally change me, that running was going to change my outlook on life, increase my confidence and lead me on journeys I never imagined.

I am a knowledge nerd. I love learning and disseminating information. I am your last stop for finding all the running answers.

Stop spending time you could be working on achieving your dream Googling for more information and get started now.

Have more questions, hit me up!

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

 

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Posted by amanda Categories: running coach, weight loss

Reader Interactions

Comments

  1. Aimee from Run Eat Drink Podcast @runeatdrinkpod says

    January 23, 2018 at 7:11 am

    Good advice. Simple but tough not to overcommit for big changes that are hard to sustain, right?

    • amanda says

      January 23, 2018 at 7:46 am

      I think we get so excited initially that we’re ready to tackle the world, but by like week 2 that feels so massive!

  2. Courtney R says

    January 23, 2018 at 8:00 am

    Ugh, number six was my downfall for years. I ran seven half marathons and never lost any weight because I was always eating back what I burned (and then some!). I finally found the balance last summer and even though I run because I love it, I can’t deny that weight-loss/weight management is a nice bonus.

    • amanda says

      January 23, 2018 at 9:06 am

      It’s sooooo easy to do and I think why a lot of us are probably better off not to jump to long distance initially if weight loss is a goal!

  3. [email protected] says

    January 23, 2018 at 8:30 am

    I think getting started is half the battle. Once I am doing it, it’s not bad, and I am happy I’ve done it. It’s like they say, no runner is ever gonna regret the run they took, just the ones they don’t take.

    • amanda says

      January 23, 2018 at 9:07 am

      Right, I think just starting is the hard part of any new goal! So easy to procrastinate

  4. Judy @ Chocolaterunsjudy says

    January 23, 2018 at 1:19 pm

    Well, I’m loving this post right back at you! Oh yes, the change everything at once mindset — so easy to fall into, and definitely a total trap. And yes, I was that runner that started running to try to lose some weight, and ended up gaining — eventually I did figure it out. Mostly, anyway!

    “Wiggle not constant” — so very true!

    • amanda says

      January 23, 2018 at 3:17 pm

      an ever evolving process of learning!

  5. Katie says

    January 23, 2018 at 1:27 pm

    These are such great tips, whether you’re looking to lose weight with running or just starting in general!

  6. Marcia says

    January 23, 2018 at 1:48 pm

    All great advice. Running definitely offers a great calorie burn. Learning how to fuel for it and not overdo or become overwhelmed are key.

  7. Laurie says

    January 23, 2018 at 8:31 pm

    I guess I started running to lose weight, or keep weight recently lost off. After I started (so slowly)I started changing my diet to meet my needs, and turned down things I may have never turned down before… all because of this realization of what it gave me when running. I hope everyone who reads your article is inspired to start. to just try it. thanks :)

    • amanda says

      January 24, 2018 at 11:50 am

      Thank you!! I agree running itself was what made me want to start eating better and do it all slowly to make it last!

  8. Nina says

    January 23, 2018 at 10:38 pm

    All great tips! I’m currently re-starting to run and on day 3. Actually I’m only walking so far and will be only walking for the next couple of weeks because i just had a c-section but it’s so exciting starting again! I never thought walking would make me this excited but it does!

    • amanda says

      January 24, 2018 at 11:51 am

      Walking is phenomenal!! I was injured most of last year and walking was a great way to just get outside!

  9. Lex @ Flecks of Lex says

    January 25, 2018 at 10:52 am

    Over-committing has definitely been a big struggle for me. That combined with trying to change too much in my diet has led to a lot of failures. This is a great list for helping to tackle those challenges!

  10. Stephanie says

    January 26, 2018 at 6:22 pm

    Is it possible to lose wait and fuel your bodybwith what it needs while training for a half marathon?

    • amanda says

      January 27, 2018 at 9:49 am

      absolutely!!! The biggest thing is focus on whole foods and not using those long runs as an excuse to eat more of the junk.

    • cindy says

      February 8, 2018 at 7:16 am

      wait??????

  11. Ashley Sollenberger says

    January 27, 2018 at 12:31 pm

    I like your tips, especially to just get started and big a reasonable goal. I find my race weight is easy to maintain once I’ve committed to my training and racing schedule. The training commitment makes it much easier to also commit to eating healthy food and correct portions. That’s my experience anyway!

    • amanda says

      January 29, 2018 at 2:07 pm

      So true! I usually eat better when I”m in training because it makes me feel better!

  12. Sarah says

    February 7, 2018 at 4:01 pm

    Wrong reason to start running.

    • amanda says

      February 9, 2018 at 9:25 am

      Maybe for you, but it’s why thousands of people start. And WHO CARES why anyone starts running. It’s what we learn along the way that changes us.

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
.
Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
.
.
#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
.
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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