Age and reduced physical activity lead to physiological changes like increased body fat (BF) and visceral fat (VF), which are risk factors for diseases. Regular physical activity can influence body composition. This article explores how running, a readily accessible form of physical activity (PA), impacts weight loss, body composition, and overall health.
The Impact of Running on Body Composition
A study was conducted on 1296 individuals (691 men and 605 women) aged 18-65, divided into five age groups, comparing runners (≥ 10 km/week) and inactive individuals (not following WHO 2020 PA recommendations). The parameters measured included body mass (BM), BF, and VF. Runners, who averaged 21.6 to 31.4 km per week, had significantly lower BM, BMI, BF, and VF (p < 0.05) than inactive individuals.
These findings suggest that consistent running, even at a minimum of 10 km per week, can lead to significant improvements in body composition. Movement is essential for healthy aging, and maintaining independence in old age is linked to long-term physical activity.
Physiological Changes and the Role of Physical Activity
Functional and physiological changes occur during aging, including increased adiposity and loss of fat-free mass (FFM), often due to insufficient PA volume. This can lead to sarcopenia, characterized by low muscle strength, quantity/quality, and physical performance, which is more common in individuals 60 years and older. Sarcopenia limits everyday function and reduces independence. However, regular FFM loss can start as early as age 30 in inactive individuals.
Assessing body composition is crucial for understanding an individual’s health. Evaluating BM and BMI alone is insufficient; a detailed assessment of adipose tissue and muscle mass is necessary. Obesity is characterized by increased BF, a risk factor for various diseases. Elevated VF is considered an even greater risk factor for metabolic and cardiovascular diseases. Regular PA is a key factor in maintaining ideal body composition, optimal body fat, and muscle mass.
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Running as a Preventative Measure
Adequate muscle mass enables physical activity even at an older age. Regular PA prevents chronic diseases like cardiovascular diseases, cancer, type 2 diabetes, bone health degradation, and increased disability, which are major contributors to mortality. Physically active individuals have a lower mortality rate compared to inactive individuals. Regular PA improves quality of life and extends life expectancy without chronic diseases.
Master athletes (aged 40 and above) serve as a model for healthy aging, reducing the age-related decline in physiological abilities compared to sedentary individuals. Regular PA is also vital in obesity prevention. Running, which involves large muscle groups, is suitable for individuals with a BMI under 30.0 kg/m2. Its accessibility and minimal equipment requirements make it a popular choice.
Participation in running activities has increased significantly. For example, in the USA, millions of people participate in running races. In the Czech Republic, the average ratio of running women is about 69%, but it decreases with age. Regular running positively affects the cardiovascular, metabolic, musculoskeletal, and neuropsychiatric systems, reduces the body fat to body mass ratio, and increases the fat-free mass ratio and muscle mass.
The Problem of Physical Inactivity
The rising proportion of inactive individuals is a major concern. European data indicates that over 30% of adults in the EU are physically inactive. Physical inactivity is linked to the increase in overweight and obesity. The goal of the study mentioned earlier was to investigate the impact of regular running (≥ 10 km/week) on body mass, body fat, and visceral fat in adult runners compared to inactive individuals aged 18-65. The hypothesis was that long-term physically active adults who run regularly have better body composition parameters than inactive individuals across all age categories.
Study Methodology
The study was part of the Healthy Aging in Industrial Environment Study-Program 4 (4HAIE), which assessed the effect of air pollution on health, physical activity, and aging. Participants were recruited from two regions of the Czech Republic: the industrial Moravian-Silesian Region and the agricultural South Bohemian Region. The sample was collected using quota sampling based on location, age, gender, and PA status. The study aimed to enroll 1500 participants, with 60% being physically active runners and 40% inactive controls. Specialized recruitment activities were conducted at running races and community events. The final number of participants measured was 1311. Participation was voluntary, and all participants signed a written informed consent agreement.
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Participants were measured barefoot, in their underwear, in a specific order: body height (BH), body mass (BM), and body composition. BH and BM, were measured using a stadiometer. Body composition, including BF and VF, was measured using the DXA method. Women self-assessed their aging stages of reproduction. Physical activity was analyzed using the Aerobic Centers Longitudinal Study (ACLS) questionnaire, assessing running episodes per week and duration. Statistical analysis was performed using the Mann-Whitney U-test, with a significance level of α = 0.05.
Types of Running
There are many different styles of running, each with their own unique purpose and benefits. These are the most popular types:
- Base runs: Short-to-moderate length runs around 6 miles (10 km) done at your natural pace.
- Long runs: Longer versions of base runs done at the same pace but over a greater distance of around 10-12 miles (15-20 km). They help improve your overall fitness and endurance.
- Interval runs: Short, intense runs repeated several times with short breaks in between. These runs train your running power and speed.
- Hill repeats: Similar to interval runs but done uphill. They train your running power and speed while improving stamina.
- Recovery runs: Slow runs done after harder runs like hill repeats to add extra distance to your overall run.
- Progression runs: These mimic competition-style runs by starting slow and finishing at a faster pace. They build endurance, speed and reduce fatigue.
Speed Training for Weight Loss
Speed training, also known as high-intensity interval training (HIIT) or sprint interval training (SIT), is effective for fat loss. It is important to plan and set goals for optimal success. Speed training can help prevent weight gain, which can lead to serious conditions like diabetes and heart disease.
A study on women showed that running sprint interval training (SIT) resulted in an 8% decrease in fat mass, 3.5% decrease in waist circumference, a 1.3% increase in fat-free mass, and a 4.6% decrease in body fat percentage. Another study found that HIIT reduced body fat and body mass in overweight women compared to moderate intensity continuous training (MICT).
There is no single way to design a speed training program. Variables to consider include time, safety, and environment. Target heart rate zones can be used as a gauge for training. During HIIT, the recommended heart rate is between 80% to 95% of maximal heart rate during work and 40%-50% during rest. Programs can be structured based on work-to-rest ratios. Duration, frequency, and intensity are primary variables to consider. A short speed training program can range from 4-15 minutes, with a 2:1 work-to-rest ratio and running bouts of >45 seconds. A long program can range from 18-55 minutes, with a 1:3 work-to-rest ratio and running bouts of 2-4 minutes. The frequency for a HIIT protocol should not exceed 2-3 times per week.
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Calorie Expenditure and the Afterburn Effect
Running is an effective way to burn calories. A 155-pound person running at 5 mph burns approximately 600 calories in an hour, while running at 7.5 mph may burn closer to 930 calories. High-intensity running elevates EPOC (Excess Post-Exercise Oxygen Consumption), leading to the afterburn effect, where the body continues to burn calories hours after the workout. Regular running increases metabolic rate and improves metabolic flexibility and insulin sensitivity, making the body more efficient at using fat as fuel.
Running Strategies for Weight Loss
- Steady-state running: Maintaining a consistent, moderate pace for an extended period strengthens the heart, improves aerobic capacity, and teaches the body how to utilize energy efficiently.
- HIIT running: Short on time but still want big results, ramps up the afterburn effect.
- Incline running: Recruits different muscle groups, especially the glutes, hamstrings, and calves, giving your lower body extra shape and strength.
Running Frequency and Progression
If you’re new to running, less is more. This gradual approach helps your body adapt, reduces your risk of injury, and builds sustainable habits that keep your weight loss journey enjoyable. Once you’re comfortable with your pace, level up to 4-5 runs per week, lasting 30-45 minutes. This step increases total calorie burn while giving you flexibility to mix steady runs, intervals, or treadmill incline sessions. For experienced runners, 5-6 runs per week with varying intensities and distances can deliver powerful results. Recovery and cross-training are key here to avoid overuse injuries.
Running vs. Other Cardio Options
- Running vs. Cycling: Both are excellent for burning calories, but cycling is easier on the joints.
- Running vs. Swimming: Swimming provides a full-body workout that improves endurance and builds lean muscles.
- Running vs. Group Fitness Classes: These classes combine cardio and strength training exercises, often burning just as many calories as a run, while maintaining high motivation.
Nutrition and Hydration
Eating a light snack that combines carbohydrates and protein 30-60 minutes before running, such as a banana with nut butter, provides your body with the energy it needs to perform well. After running, focus on lean protein to preserve muscle mass and replenish glycogen with healthy carbs. Hydration is equally important.
Measuring Progress
Improvements often become noticeable here before you notice weight changes. Scale weight can be misleading because running reduces body fat while building lean muscle mass. That’s why body composition is a more accurate indicator of progress.
Common Mistakes to Avoid
- Finding the right training zones helps maximize fat burning while keeping running enjoyable.
- Skipping rest days or ramping up mileage too quickly is a recipe for overtraining. Recovery is the process by which your body adapts and becomes stronger.
- It’s common to think, “I ran today, so I earned this giant burger.” But overestimating calories burned can cancel out all your hard work.
Safety Tips for Runners
- Start Gradually and Progress Slowly: One of the biggest mistakes new runners make is doing too much, too soon. Begin with shorter distances and slower paces, then gradually increase your mileage or intensity.
- Listen to Your Body: Your body will often let you know when it needs rest; don’t ignore its signals. Warning signs include excessive fatigue, joint pain, or persistent soreness. If these symptoms show up, it’s time to scale back or take a rest day.
- Use Proper Form and Footwear: Good running form and the right footwear make a huge difference in performance and safety.
- Stay Hydrated and Maintain Electrolyte Balance: Hydration is more than just drinking water; it’s about maintaining your electrolyte balance, too. Dehydration can lead to fatigue, cramps, and reduced calorie burn efficiency.
Combining Running with Strength Training
Resistance training helps preserve lean muscle, boosts metabolism, and enhances running mechanics.
Additional Benefits of Running
- Heart disease: Running at least five to ten minutes a day, even at low speeds, reduced heart disease risk up to 45%.
- Blood sugar: Running can lower blood sugar by making muscle cells more sensitive to insulin.
- Cataracts: Moderate-pace walking and vigorous running both reduced the risk of cataracts.
- Falls: Running may reduce the risk of falling among the elderly.
- Knee damage: Physical activity links with stronger knee tissue and healthier knees.
- Knee pain: Participants who ran more actually had less knee pain.
Getting Started with Running
Minimal equipment is needed: good running shoes, a comfortable top, a water bottle, and running shorts, tights, or comfortable pants. Women should wear a sports bra. Reflective gear is recommended for running during early hours or late at night.
- Frequency: Aim for 3 to 4 days of running per week.
- Warm up: Stretch, followed by 5 minutes of walking at an easy pace.
- Cool down: 5 minutes of walking, gradually decreasing the speed.
- Total time: Aim for around 30 minutes total, including warm-up and cool-down.
Sample Running Plan for Beginners
- Week One: 5 minutes warming up, 1 minute running at your natural pace, and then 2 minutes moderate-pace walking - repeat 7 times, 5 minutes cooling down.
- Week Two: 5 minutes warming up, 2 minutes running at your natural pace, and then 2 minutes moderate-pace walking - repeat 5 times, 5 minutes cooling down.
- Week Three: 5 minutes warming up, 3 minutes running at your natural pace, and then 2 minutes moderate-pace walking - repeat 4 times, 5 minutes cooling down.
- Week Four: 5 minutes warming up, 4 minutes running at your natural pace, and then 2 minutes moderate-pace walking - repeat 3 times, 5 minutes cooling down.
Staying Motivated
Keep workouts interesting by changing your running route or adding different types of runs. Running with a friend can provide accountability. Signing up for competitions can also provide extra motivation.
Running and Appetite Suppression
High-intensity running may reduce your appetite after a workout by suppressing the levels of the hunger hormone ghrelin and producing more satiety hormones like peptide YY (PYY).
Running and Belly Fat
Moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet.