Many people struggle with weight loss, and finding a sustainable and enjoyable method can be challenging. Running has emerged as a powerful tool for not only shedding pounds but also transforming lives. This article explores inspiring weight loss journeys through running, supported by expert advice and real-life experiences.
The Transformative Power of Running: Personal Accounts
Numerous individuals have discovered the life-changing benefits of running, using it as a catalyst for weight loss and overall well-being.
Sharif Aboelnaga: "Running has completely energized me. It helps me sleep better and gives me a massive boost of adrenaline. My cholesterol is back to a healthy range, and I feel great. I am the same weight I was back when I graduated high school, and probably in as good shape now at 48 years old.”
Mike Murphy: “I had run in several long-distance races in my late 20s and early 30s. I was never “good” at it, but I loved it. There was something therapeutic about it for me-it was a way for me to gain mental clarity and focus. I knew I wanted it to be a part of my weight loss story, so in February of 2020 I signed up for a 5K. I wasn’t sure where running would take me, but I was determined to push myself beyond my comfort zone.”
Amanda Brooks: ‘To anyone who wants to start their journey, I know the unknown is really scary. There’s a lot you’re going to learn, but it’ll be so worth it in the end. For me, I knew I couldn’t continue to live my life the way I was, so I was willing to put myself out there no matter what happened.”
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Bernie Isacovici: “Speaking of how I feel, I feel like myself now. I hear many people in their 60s say that they are old, but I also hear others in their 80s saying that age is just a number. I have regained my life. I do feel like I lost a lot by being so unhealthy in my 20s, but I am making up for that now.”
Lokesh Meena: “In November 2016, one of my three daughters was diagnosed with leukemia. As a father, it was tough to handle that news and the following treatment. For the next two years, running is what held me up and kept the family together. All of those races over those the next two years were my medicine as my family went through hell during my daughter’s chemotherapy. Luckily, she’s okay now, but without running, I don’t know if I would’ve been strong enough to make it through that journey.”
Christopher Hasty: “The miles were obviously slow, but each time I went out, I got a little better. I could see the progress physically, and I became hooked on setting and accomplishing goals. I made my weight loss one of those as I dedicated myself to a healthier lifestyle.”
Stephanie Hall: “The feeling after you finish your run is amazing to me. The point where you feel like you can’t go any further and you prove your body wrong by pushing through. I always feel so accomplished afterward. I use running as a stress reliever. It is very therapeutic. It has helped me more than any medicine I’ve ever taken.”
Kim Barefoot: “Everyone is different and everyone has their “moment” that motivates them to make that change, whether it’s an unflattering photo, a health reason, or whatever the case may be. My advice to anyone who wants to start is don’t make up excuses for not working out. When you least want to go is when you need to the most. There were plenty of evenings after working all day when it was raining and 40 degrees outside, but there I was with my bag headed to the gym.”
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Bob Page: “I have had people I’ve known for years but haven’t seen in awhile not recognize me. I love that. I love the way I feel, the way clothes fit, and being able to shop in regular clothing stores. Mostly I stay motivated for the years, days, hours and minutes I’m hopefully putting on the end of my life. I’ve got two adult daughters and amazing wife, and I want to be here with them for as long as possible.”
Tanisha Crichlow: “Understand that it is a marathon, not a sprint. Some days may not be great but don’t beat yourself up. Also understand what works for you-maybe only for you. Tracking my food and running have been my unlock, but everyone must figure out what’s best for them. It could be meal prep, cutting out certain foods, doing more cross training… Whatever it is, do what you can practically manage, and also enjoy.”
Tim Gourley: “When I started running for real, my choice was validated that first time I was able to run an entire 5K without feeling like I was going to die. I experienced joy through the physical pain, and the freedom that comes with moving on your own. I was hooked to the point of obsession, reading every book I could find on running, watching documentaries, tweaking my training program, and signing up for every race that would fit my schedule.”
Rebecca Rybicki: “This journey has been incredible. My husband also lost 40 pounds after he started running, and my family lives a much healthier lifestyle, being active and eating well.”
Katie Rider: “The key to success is being consistent. I think many people get caught up in fad diets and then fall off the wagon quickly. I know because I’ve done it 1,000 times. This time I did what we are always told: eat right and exercise.”
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Gary Snow: “I thank the good Lord for the opportunity and ability to run. Running is a great sport that virtually anyone can get into, and I’m so happy to be numbered among the millions who call themselves a runner.”
Christie Dougherty: “I was 18 years old and 230 pounds. I was unhappy and realized after my freshman year of college that I needed to change my lifestyle. I come from a family of marathoners, but in 2012 when I told everyone I wanted to run my first marathon, I was told I couldn’t and wouldn’t do it-by family, friends, and even professors in front of my whole class. I took that adversity and have run the Marine Corps Marathon five years in a row, competed in six half marathons, and lost 83 pounds along the way.”
Liz Rock: “There is no secret. The only thing that I did differently was stay committed. I made a promise to myself not to give up and even when I wanted to quit, or when I messed up I just kept pushing. I took on a low-carb diet and started to run consistently. I also joined a weight loss clinic named Transform Institute, which gave me the tools and support that I needed.”
Kendall Des Vignes: “I stay motivated with a mixture of intrinsic and extrinsic motivation. Intrinsically I do it because I love it. Extrinsically I do it because I want to keep the weight off, I want to keep being an external source of motivation for others, for my soon to be patients, and for my own improved health and well-being.”
Karra Busch: “The most rewarding part of running for me is knowing where I started, and seeing where I am now. Running has shown me that I am capable of whatever I put my mind too. I love feeling muscle instead of mush, and I can credit that to running.”
Stacey Oldt: “The most rewarding part of running for me is the feeling of accomplishment that comes with it, and pushing myself beyond what l ever thought was possible. It has been rewarding to see a transformation in my body, and to feel a transformation mentally and emotionally. My husband sporadically runs and he used to tell me that I should run, too. At the time, I was more than 100 pounds overweight, and that seemed like a ridiculous thing to say. Everyone is capable of losing weight. We have to be able to overcome our temptations to overeat or over indulge. We cannot keep blaming our genetics."
These stories highlight the multifaceted benefits of running, extending beyond physical transformation to encompass mental and emotional well-being.
Running and Weight Loss: A Synergistic Approach
Running is an effective exercise for weight loss due to its ability to burn a significant number of calories. The number of calories burned depends on several factors, including weight and distance. A rule of thumb is that a 180-pound person burns approximately 100 calories per mile, while a 120-pound person burns around 65 calories per mile.
However, weight loss is not solely about calorie expenditure. Running offers numerous other benefits that contribute to a healthier lifestyle. Stephanie Hall describes running as a stress reliever and therapeutic tool, surpassing the benefits of any medicine she has taken. Mike Murphy found running to be a way to gain mental clarity and focus. These mental and emotional benefits can help individuals stay motivated and committed to their weight loss goals.
The Importance of Consistency and a Holistic Approach
Katie Rider emphasizes the importance of consistency, noting that many people get caught up in fad diets and quickly lose momentum. She advocates for a balanced approach: "This time I did what we are always told: eat right and exercise."
Tanisha Crichlow echoes this sentiment, advising, "Understand that it is a marathon, not a sprint. Some days may not be great but don’t beat yourself up. Also understand what works for you-maybe only for you. Tracking my food and running have been my unlock, but everyone must figure out what’s best for them. It could be meal prep, cutting out certain foods, doing more cross training… Whatever it is, do what you can practically manage, and also enjoy.”
Liz Rock also underscores the importance of commitment, stating, "There is no secret. The only thing that I did differently was stay committed. I made a promise to myself not to give up and even when I wanted to quit, or when I messed up I just kept pushing. I took on a low-carb diet and started to run consistently."
Overcoming Challenges and Finding Motivation
The journey to weight loss is not without its challenges. Christie Dougherty faced skepticism from family and friends when she decided to run a marathon. However, she used that adversity as motivation, ultimately running the Marine Corps Marathon five years in a row and losing 83 pounds.
Kim Barefoot advises, "Don’t make up excuses for not working out. When you least want to go is when you need to the most." Bob Page stays motivated by focusing on the years he is adding to his life and wanting to be there for his family. Kendall Des Vignes finds motivation both intrinsically, because she loves running, and extrinsically, because she wants to maintain her weight loss and inspire others.
Understanding Body Types and Tailoring Your Approach
Stacey Oldt highlights the importance of understanding one's body type. There are three main body types: ectomorph, mesomorph, and endomorph. Ectomorphs are naturally skinny with a fast metabolism, making it difficult to gain weight or muscle. Endomorphs are naturally predisposed to gaining weight due to a slower metabolism. Mesomorphs have a balanced metabolism and can gain muscle and lose fat relatively easily.
While genetics play a role, Stacey Oldt emphasizes that "everyone is capable of losing weight. We have to be able to overcome our temptations to overeat or over indulge. We cannot keep blaming our genetics." She adds, "You can't change your genetics. It's just not possible. However, you can change your weight. You can change your body fat percentage. You can change how much muscle you have. You can change how much fat you have. The only reason your body isn't what you want it to be is because of you and you alone." The different body types are just a natural starting point for what your body is.
Tailoring your diet and workout to your body type can optimize results. For example, endomorphs may need to focus on calorie restriction and high-intensity workouts, while ectomorphs may need to prioritize calorie intake and strength training.
The Role of Nutrition and Hydration
Stacey Oldt stresses the importance of proper nutrition and hydration. She advises, "We need to recognize when we are actually hungry. Sometimes we may only be thirsty, and sometimes drinking fluids is the answer. Where possible you do not want to go more than three hours without food. We want to keep our engine revved up, we don't want it to run on empty and become sluggish and slow. We want to promote a fast metabolism. As long as you eat often enough, you will certainly do this."
She also recommends drinking plenty of fluids, targeting eight glasses of water per day. Additionally, she advises against overeating leftovers and encourages mindful eating, stopping when you are full.
Walking as a Gateway to Running and Fitness
Walking is an accessible and low-impact activity that can serve as a gateway to running and improved fitness. Walking is the most basic and natural of activities. It is free, accessible and does not require any skill, and the majority of people are able to walk.
While walking is beneficial, it may not be sufficient for significant weight loss or aerobic fitness unless performed correctly. Incorporating 10-minute bursts of fast walking into your daily plan can help with fitness. To lose weight requires even more effort, so you would probably need to total at least 16,000 steps a day of walking before the pounds start dropping off. Adding hills or challenging terrain will speed up calorie burning.
Walking on softer surfaces, such as mud, sand or grass, automatically means you use more energy than you would walking on concrete or tarmac. Walking on cobblestones, or on as rocky ground as you can find, may have even more profound benefits. Physiologists at the Oregon Research Institute found cobblestone-walking, an activity rooted in traditional Chinese medicine, leads to significant reductions in blood pressure and improvements in balance.
For even faster weight loss results, though, you could always try Nordic walking, an activity that despite using walking poles forces people to pick up their pace and work harder without realizing it. On average, a person who walks three miles in a workout will burn 100 calories per mile; add poles and they can burn an additional 20 percent.
Walking can be therapeutic too - some even claim that walking is on a parallel with yoga in its ability to unite body and mind. The idea is that you empty your mind of thoughts, to concentrate on the present, not what happened yesterday or what might happen tomorrow. When you walk, don't think about how hard you are working, but shift your thoughts to your breathing. Inhale deeply through your nose and exhale through your mouth.