Running is often embraced as a means to shed unwanted pounds, but its benefits extend far beyond simple weight loss. Many individuals have discovered that running fosters a profound sense of self-discovery, resilience, and overall well-being. This article explores the transformative power of running for weight loss, highlighting real-life stories and practical strategies for success.
Personal Journeys: Running Towards a Healthier Self
The impact of running on weight loss is best illustrated through personal stories of individuals who have experienced remarkable transformations. These narratives provide inspiration and demonstrate the potential for positive change through dedication and perseverance.
Kayleigh Robertson: From Self-Conscious Teen to Confident Runner
Kayleigh Robertson, a 31-year-old from Sherwood Park, Alberta, Canada, shares her journey from a self-conscious teen struggling with weight to a confident runner. Her story began with a weight of 145 pounds and culminated in a weight of 110 pounds over nine years of running.
As a teen and young adult, Kayleigh was self-conscious about her weight, constantly scrutinizing her reflection and feeling unworthy. She married at 20, and she ended up putting on a lot of extra pounds on her first year of marriage because of our diet and lifestyle. Even before that, she struggled with weight. Motivation to workout was never there for her. Her negative view of exercise stemmed from experiences in junior high and high school gym classes where, despite her best efforts, she received low grades. Even as she got older and friends would invite her to the gym, she was worried about what others thought of her and she never enjoyed the activities there. She felt like she didn’t belong. She believed that physical activity wasn’t for “someone like me.”
In 2010, Kayleigh reached her lowest point when she started developing daily gastrointestinal issues - a pins-and-needles sensation in her ribcage. When it became a regular discomfort in her life, she knew she needed to make some kind of change in her diet and lifestyle.
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Christmas 2011 served as a turning point. Feeling lousy and sluggish, Kayleigh took selfies with her little cousin during a family gathering and was shocked by her appearance. She could see the weight she had put on in the past year. It was time to do something.
In January 2012, Kayleigh decided to start running, primarily due to its convenience. Her husband had purchased a treadmill a few months prior, and despite hating running, she recognized it as an effective way to lose weight. Plus, she had no excuse not to use it. She told herself that she’d use the treadmill every night for the rest of the month.
Kayleigh remembers dragging herself downstairs for her first run, which lasted maybe 10 minutes. Honestly, it was better than she thought. So she continued every night, going downstairs and trying to run a little further every time. And about two months in, she did a 10K, albeit slowly. Though she initially was insecure about running outside like she was going to the gym, she eventually worked up the courage to run outdoors. There were small goals at first like running around the block once or twice or increasing distances.
Within a few months, people began noticing a physical change in her. She got a lot of comments like, “Wow! You look great!” and, “Have you lost weight? I can see it in your face!” These comments were beyond motivating. That motivation, mixed with wanting to see how much further she could push herself distance-wise, kept her going. In the first year, she lost 35 pounds.
About 10 months into her running journey, in October 2012, Kayleigh ran her very first race: a local 10K. Her husband, who’s been so supportive of her running, ran with her. They finished the race in 1:02, which was faster than she thought was possible for her. As she learned, a 10K turned into a half marathon two years later, finishing in 1:54:53.
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It kept her going, and she eventually ran her first half-marathon in August 2014, which she finished in 1:54:53. After that half-marathon, Kayleigh realized she didn’t just tolerate running anymore-she absolutely loved it and it had become a part of who she is. She was a runner. Those small changes alone made a world of difference, and they were easier to stick to than a fad diet would have been for her. She still allowed herself to enjoy the foods that she loved, but in moderation. In the years since, she’s had three pregnancies where she gained 20 to 30 pounds each time. Because of her new lifestyle, she was active throughout each and lost her pregnancy weight within nine to 10 months of each delivery.
With three small kids, Kayleigh has to be flexible with her running schedule. She usually runs three to four days a week, usually in the evenings after the kids go to bed. As a busy mom, running is often her self-care time. Sometimes, it takes creativity, like doing laps in her cul-de-sac. You just make it work.
Kayleigh is currently preparing to run through pregnancy again this year as a surrogate for a family member who is unable to have children. She lost her first pregnancy to miscarriage, and since then, she has had a great deal of empathy for women who struggle with pregnancy loss and infertility.
She is excited for the challenge of running through pregnancy again, so that is probably her biggest goal. After it, her goal is to run a marathon in 2022.
Running started as something she wanted to do to lose weight. But over the years, it has become so much more. She learned that she has a strong work ethic, she doesn’t give up easily, she’s a strong, determined woman, and she actually has some athletic skill in her after all. She’s capable of so much more than she could have ever dreamed. If you told 21-year-old Kayleigh that at 31 years old, she’s run countless half marathons, ran a 10K at 37 weeks pregnant with her third child, and was in love with running, she honestly would have laughed out loud. But here she is, 10 years later, a completely different person who is confident and comfortable in her own skin.
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Sharif Aboelnaga: Energized and Healthy at 48
Sharif Aboelnaga's running journey has completely energized him. It helps him sleep better and gives him a massive boost of adrenaline. His cholesterol is back to a healthy range, and he feels great. He is the same weight he was back when he graduated high school, and probably in as good shape now at 48 years old.
Mike Murphy: Finding Mental Clarity Through Running
Mike Murphy had run in several long-distance races in his late 20s and early 30s. He was never “good” at it, but he loved it. There was something therapeutic about it for him-it was a way for him to gain mental clarity and focus. He knew he wanted it to be a part of his weight loss story, so in February of 2020 he signed up for a 5K. He wasn’t sure where running would take him, but he was determined to push himself beyond his comfort zone.
Amanda Brooks: Embracing the Unknown
Amanda Brooks encourages anyone who wants to start their journey, stating, “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.”
Bernie Isacovici: Regaining Life Through Running
Bernie Isacovici feels like himself now. He hears many people in their 60s say that they are old, but he also hears others in their 80s saying that age is just a number. He has regained his life. He does feel like he lost a lot by being so unhealthy in his 20s, but he is making up for that now.
Lokesh Meena: Running as Medicine During a Family Crisis
In November 2016, one of Lokesh Meena's 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 him up and kept the family together. All of those races over those the next two years were his medicine as his family went through hell during his daughter’s chemotherapy. Luckily, she’s okay now, but without running, he doesn’t know if he would’ve been strong enough to make it through that journey.
Christopher Hasty: Hooked on Accomplishing Goals
Christopher Hasty states that the miles were obviously slow, but each time he went out, he got a little better. He could see the progress physically, and he became hooked on setting and accomplishing goals. He made his weight loss one of those as he dedicated himself to a healthier lifestyle.
Stephanie Hall: Running as a Stress Reliever
Stephanie Hall finds the feeling after you finish your run amazing. The point where you feel like you can’t go any further and you prove your body wrong by pushing through. She always feels so accomplished afterward. She uses running as a stress reliever and finds it very therapeutic. It has helped her more than any medicine she’s ever taken.
Kim Barefoot: No Excuses
Kim Barefoot advises that 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. Her 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 she was with her bag headed to the gym.
Bob Page: Adding Years to Life
Bob Page has had people he’s known for years but haven’t seen in awhile not recognize him. He loves that. He loves the way he feels, the way clothes fit, and being able to shop in regular clothing stores. Mostly he stays motivated for the years, days, hours and minutes he’s hopefully putting on the end of his life. He’s got two adult daughters and amazing wife, and he wants to be here with them for as long as possible.
Tanisha Crichlow: A Marathon, Not a Sprint
Tanisha Crichlow advises to 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 her food and running have been her 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: Hooked on the Freedom of Movement
Tim Gourley's choice was validated that first time he was able to run an entire 5K without feeling like he was going to die. He experienced joy through the physical pain, and the freedom that comes with moving on your own. He was hooked to the point of obsession, reading every book he could find on running, watching documentaries, tweaking his training program, and signing up for every race that would fit his schedule.
Rebecca Rybicki: A Healthier Family Lifestyle
Rebecca Rybicki's journey has been incredible. Her husband also lost 40 pounds after he started running, and her family lives a much healthier lifestyle, being active and eating well.
Katie Rider: Consistency is Key
Katie Rider believes that the key to success is being consistent. She thinks many people get caught up in fad diets and then fall off the wagon quickly. She knows because she’s done it 1,000 times. This time she did what we are always told: eat right and exercise.
Gary Snow: Grateful for the Ability to Run
Gary Snow thanks the good Lord for the opportunity and ability to run. Running is a great sport that virtually anyone can get into, and he’s so happy to be numbered among the millions who call themselves a runner.
Christie Dougherty: Overcoming Adversity to Achieve Marathon Goals
Christie Dougherty was 18 years old and 230 pounds. She was unhappy and realized after her freshman year of college that she needed to change her lifestyle. She comes from a family of marathoners, but in 2012 when she told everyone she wanted to run her first marathon, she was told she couldn’t and wouldn’t do it-by family, friends, and even professors in front of her whole class. She took that adversity and has run the Marine Corps Marathon five years in a row, competed in six half marathons, and lost 83 pounds along the way.
Liz Rock: Commitment is the Only Secret
Liz Rock believes that there is no secret. The only thing that she did differently was stay committed. She made a promise to herself not to give up and even when she wanted to quit, or when she messed up she just kept pushing. She took on a low-carb diet and started to run consistently. She also joined a weight loss clinic named Transform Institute, which gave her the tools and support that she needed.
Kendall Des Vignes: Intrinsic and Extrinsic Motivation
Kendall Des Vignes stays motivated with a mixture of intrinsic and extrinsic motivation. Intrinsically she does it because she loves it. Extrinsically she does it because she wants to keep the weight off, she wants to keep being an external source of motivation for others, for her soon to be patients, and for her own improved health and well-being.
Karra Busch: Capable of Anything
Karra Busch finds the most rewarding part of running for her is knowing where she started, and seeing where she is now. Running has shown her that she is capable of whatever she puts her mind too. She loves feeling muscle instead of mush, and she can credit that to running.
Stacey Oldt: Transformation Inside and Out
Stacey Oldt finds the most rewarding part of running for her is the feeling of accomplishment that comes with it, and pushing herself beyond what l ever thought was possible. It has been rewarding to see a transformation in her body, and to feel a transformation mentally and emotionally. Her husband sporadically runs and he used to tell her that she should run, too. At the time, she was more than 100 pounds overweight, and that seemed like a ridiculous thing to say.
Other Transformations
Jennifer Hittle shed more than half her body weight and has maintained her 140-pound weight for 12 years. She emphasizes the importance of positive self-talk.
Fiona Burns-Dennis started running at the age of 51.
Bobbi Jo Wendel would have never thought that she would be running and enjoying it.
Allison Taller started running even though she could barely run half a mile, but the fact that she was outside, moving, and sweating instead of sitting on her butt with a beer was definitely a step in the right direction," Taller says about her journey to lose 30 pounds in Run to Lose. "Running became my therapy.
Melissa Ondecker went from 215 pounds in July 2011 to 160 pounds in March 2012.
Jenn Byrd started running again in 2012, and she hasn't looked back since. In the before picture she weighed 195 pounds. In the after picture, she weighed 148 pounds. She has improved her 5K time from her first in 2012, which was 31:13 to 22:05.
Erin Mullane was overweight, tired, and sitting on the sidelines of life," says Mullane in Run to Lose. Though she couldn't run for a full minute, she signed up for a 5K five months away, downloaded a couch-to-5K app, and committed to running three times a week.
Nikki Marshall had always been a size 10. But after she had her son Charlie, everything changed. Running put her life back on track, and she shares his weight loss goal of losing 50 pounds in Run to Lose.
Jessica Eager went from clearly exceeding the weight limit on a four-wheeler to completing five half-marathons and training for her first full, running has helped her loose over 110 pounds-and find her smile. She used to avoid cameras like the plague. Now when she sees one she smiles proudly-even when sweaty, smelly, and wearing spandex.
Nicole Morton lost 100 pounds with running and clean eating between March 2014 and October 2014. She started running in March 2014 and couldn't run one minute in the Couch to 5K app without dying.
Key Considerations for Weight Loss and Running
While running can be a powerful tool for weight loss, it's essential to approach it strategically and with a focus on overall health. Here are some key points to consider:
Running is About Running, Not Weight Loss
First and foremost, it’s crucial to understand that this article is about running, not weight loss. As a runner, your primary focus should always be on improving your performance and staying healthy. While losing weight can be a goal for some runners, it’s important to approach it in a way that doesn’t compromise your training or overall well-being. If you’ve been following a well-structured training plan and implementing proper nutrition strategies, ask yourself: Is my body staying healthy and doing what I’m asking of it? Am I making improvements in my running? If the answer to both questions is yes, then you may not need to focus on losing weight. Your body will naturally shed excess pounds if needed, without any interference on your part. If you’re not losing weight, you might already be at your optimal performance weight. It’s also important to remember that “heavier” doesn’t always equal “slower.” Some runners, especially women returning from pregnancy, may find that they perform better with a few extra pounds. Before attempting to lose weight, consider your body composition, as the extra weight might be muscle mass, which is essential for running fast and strong.
Performance vs. Weight Loss
It’s crucial to understand the interplay between performance and weight loss. If your body is healthy, performing well, and improving in your running, focusing solely on weight loss may not be necessary. The body will naturally shed excess weight if needed, and you might already be at your optimal performance weight. Remember, some runners perform better with a few extra pounds, especially women returning from pregnancy, and extra weight might be muscle mass, which is essential for running fast and strong.
Timing Your Weight Loss
If weight loss is desired, the best time to modify your diet is during the off-season or a base-building phase, so you don’t risk compromising your race-specific running training. Weight loss is a gradual process, and it’s essential to aim for a sustainable rate of 0.5 to 1 pound per week to avoid negatively impacting your running training. As your diet becomes healthier and you approach your optimal performance weight, the weight loss will naturally slow down. Focus on how you feel and perform, rather than the numbers on the scale.
Strategies for Healthy Weight Loss While Running
To achieve healthy weight loss while maintaining optimal running performance, consider these strategies:
Eliminate Mindless Eating:
Identify times and places where you tend to eat mindlessly, and take action:
- Eliminate the food from the situation (e.g., you don’t need ice cream to watch television at night)
- Eliminate the distraction (e.g., don’t scroll through social media while eating breakfast)
- Change the setting (e.g., take your lunch and snacks to the cafeteria rather than eating at your desk)
Hydrate Between and Before Meals:
Drink a glass of water when you get the urge to snack between meals and before meals. This can help you avoid overeating and improve hydration.