Wednesday, August 25, 2010
Ok, so I never blog, but there has been a lot of talk about weight loss and running. There is a brilliant section on hidden agendas in 'The Non-Runner's MArathon Trainer (Whinsett. D, Dolgener. F, A, Tanjala. M, K 1998 McGraw Hill USA) Chapter 3 'Building on the Base' (pp65-66 Part 3)
Anyway the most interesting part for me looks at running for the purpose of losing weight, training and then being disappointed when there isn't a huge difference in your weight by the time you complete the race. This has happened to me and it spoiled the true victory- crossing the finish line. I had got so caught up in the weight loss that I had barely noticed the fact that my cardiovascular strength had improved, my sleeping patterns and general mood had improved and I laughed more. Annnd, I had finished a race, a whole 5k without stopping!
So I decided to look into it, this is what I have learned:
* Learn to be happy for each and every one of your acheivements
* Always include strength training in your weekly workouts and this should feel as hard as running
* Do not rely on only training in a 'fat burning' zone to lose weight, from what I have found it's better to train in the cardio zone, your metabolism stays raised for longer AFTER you stop exercising and you will see better improvements in your all over fitness levels
* Mix things up and include different types of runs- fast, slow, hills, sprints, tempo, negative splits, run/walk intervals. Doesn't have to be complicated or technical
* DO NOT EVER use food as a 'reward' for running/working out, it will come back & bite you! That said, don't deny yourself a little bit of what you fancy, just have it, acknowledge it and get on with it, if you are exercising at intensity regularly you will be able to accomodate the odd indulgance
* There's more to carbohydrates than just bread, pasta, rice and potatoes. There are all very good sources of starchy carbs but remember the power of other fruits and vegetables- eat loads and in abundance.
* Drink water
* The weight will come off eventually it can't not if you are expending more calories that you are consuming, and it is a little slower to shift the less you have to lose.
* Running is wonderful and you get to meet a whole bunch of amazing people!