Runners Beware: 4 Things You Need to Know
When I think of runners I think of fit people. I picture fit and trim athletes jogging it out every day, lookin’ and feeling good – but that is not always the case. Many people reply on running as their only form of exercise, which can actually end up doing their body more harm than good and sabotaging their goals.
Although I am a runner myself, and I love the benefits of running, there can be some negative side effects if that’s all you do. In this blog, I tackle some of things everyone should consider before they lace up and hit the pavement.
4 Things You Should Know Before You Lace Up
#1 You Can Get Skinny Fat. We’ve all seen it. Shucks! I’ve BEEN that girl. I was slim, but not fit – and I see it all the time in the gym. A runner will come in to get their first InBody, only to get the shock of their life when they discover their body fat percentage is way higher than expected. They might be a size 2 but their body fat is off the charts because their muscle is too low.
If you want to be fit and trim, not just “trim”, you have to be very purposeful with your workout routines and diet. Incorporate resistance training into your regular running program and boost your protein intake to preserve, or even increase, muscle.
#2 Your Metabolism Can Slow Down. Our metabolism is primarily based on our muscle mass. The more muscle you have, the more calories you burn at rest (Basal Metabolic Rate). For instance, most of our female clients burn between 1200-1300 calories at rest (Mine is BMR is 1500). I’m not muscle-bound by all means, but I do have more lean mass so I do burn more calories than I did without muscle. I am a runner, but I also do hit the weights HARD.
Note: Resistance training is any exercise that uses resistance (weight) like free weights, bands, kettlebells and power yoga or bootcamp (using your own body weight).
#3 You May End Up with More Visible Cellulite. You may not have MORE fat, but you could likely SEE more fat. Why? Because without the plump, tone muscle behind the fat, the pockets of fat have no support and are more noticeable.
Young runners may still enjoy the benefit of looking fit because they still have natural muscle tone and tighter skin. But, as you age you lose muscle (along with and skin elasticity) unless you are purposely maintaining it.
Cellulite is also a common side-effect for people who lose a lot of weight, because they often lose muscle with the fat. The best way to get rid of fat is with diet and cardio, but the best way to fight visible cellulite is by shaping up the legs with weights. A combination of the two is ideal.
#4 You Could Break Your Body. Since running is affordable, many people replace the gym with running. They might even use the gym to get fit enough to start running and transition to relying only on running for their regular exercise thinking they will get the same results. Not so.
It’s understandable why people would think they could keep in shape by running alone. Like I said, I LOVE running and value it, but too much of anything one thing can be a bad thing. When we lift weights, we rotate tearing down specific body parts (muscles) at a time. We work on legs one day and upper body the next, giving our body a chance to rest in between. However, runners may run every day, continually beating the body up, wearing down the same muscles and joints, with little rest.
This is why some of our fit LIFT members, who turn into runners, get injured or eventually come back because they aren’t getting the same benefits they once did with our strength and conditioning program.
Run Forest Run (and LIFT too!)
If you are a runner, there is good news! You can STILL run, but just be careful to maintain a healthy balance between cardio, strength and mobility (flexibility and joint health). You’ll not only FEEL better, you’ll look better too!
RUNNER’S PERKS:
✅ Running improves your cardiovascular system, strengthening your heart and lunges
✅ It lowers your blood pressure.
✅ It’s convenient and affordable
✅ It burns calories to aid in weight loss
✅ Your body secretes mood enhancing hormones to fight depression
✅ Running relieves stress
✅ It also boosts confidence when you set, and reach, goals
✅ Running helps smokers improve lung health and air capacity
✅ It gives you a way to support various causes (Susan G. Komen, etc)
✅ Runners may live longer because their heart beats up to 36,000 times less a year than an inactive person
Get More Running Tips:
3 Reasons You Can’t Run Off the Fat
6 Pain Prevention Tips to Keep You Running
Are You an Awkward Runner? 3 Tips to Improve Form
RUNNER’S GUIDE: 8 Tips for Road Runners
56 Comments
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Clara
“Runners may live longer because their heart beats up to 36,000 times less a year than an inactive person”
How is this true? Wouldn’t runners hearts beat more?
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cellulite
The speedy red wolf jumped over the lazy dog
Bonnie Pfiester
ha! I like it. 🙂
cellulite
The quick red wolf jumped over the lazy dog
Ayo
In reading your comment:
“We have a very accurate machine that tracks body fat mass and muscle mass, and have watched the numbers decline when people only did running, and watched the numbers drastically improve when they added in resistance. I’m not saying that running is bad, I’m just encouraging people to add resistance training too.”
I think you have to take into account the main culprit which is diet. Running can be addicting to most and when people fall into the “trap” (as you call it), they may start logging a lot more miles then usual. More miles you run, more calories you burn and more calroies you need to replenish. If you are running 50 miles a week (training for a marathon for example), you need to nourish your body with the correct balance of diet and nutrition. The numbers on a machine may accuratly asses body fat mass but I do not think it is because they only did running. I’m sure majority of those people let their diet slip because they are starving to feed their body from the massive calories they burn.
I do a good mix of both but I know one of the main reasons that keeps me running is so I can eat and enjoy the things I could never simply enjoy with only working out (well I could but I would look like a house). I know that’s not the right thing to do, but I know when I focus more on the weights, I tend to focus more on diet which I tend to let go of the more when I run. I just wanted to bring that up since I’m sure I’m not the only runner that “will run for food”. LOL
Basically I don’t think anyone who is “only running” will turn into some of thos examples above, it depends what your fueling your body with, if your using proper form, tightening your core while running, etc. Yes, stregth training helps any runner but it depends how serious of a runner you are, the phase your in, etc… as your body is more prone to injury when you are in your best shape with running. In reality, we can go discuss how stretching helps and also how it is a leader in injuries, same for stregth training, same for running. There are many pieces to the puzzle but I feel like the article left out some key items. 🙁
Bonnie Pfiester
I agree with you on much if what you said.However, if you train only using one modality, your body will become very efficient to overcome the modality. If that modality is just to run, your body will sacrifice lean mass for fat. Another words, your body doesn’t need lean mass to run 26 miles but does need a lot of energy (fat) – so the biological addaptation for this would be for your body to drop lean mass, which weighs more and yields less energy, in lue of fat, which weighs less and gives you twice as much energy per graham). You are right, diet does help a LOT, but many rely on training alone to deliver results. This is just a touch on this subject – looks like I’ll have to write a LOT more! 🙂 THANKS FOR WRITING!!! Keep up the great work!!
Mike Ransfield
Feeling good and looking good is what everyone’s after…. Well aren’t they!? 🙂 a combination of resistance training and cardiovascular exercise, (running) with a nutrition plan high in protien, high in fiber will take you there!! 🙂 My Pt clients are prime examples! Call me if you need a hand am only too happy to help ph 0410 594 982
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Matt White
My wife and I try to do a mix of cardio and weights. I have noticed that I can maintain my weight with a healthy diet alone, but I need the excercise to keep my body in good shape. Thanks for the post!
Bonnie Pfiester
Yay! Thanks for writing!! Keep up the great work!!!
Phil
Bonnie,
I do understand what you are saying, but feel that you have been more negative on running than needed. Of all the pictures you showed, I don’t know any running friends that look like that. I am an ultrarunner and ironman. I just completed a 100 mile run last weekend. I do workout with friends from time to time doing CrossFit work outs and due to my cardio, I usually end up being one of the first to finish the workout. The reason I do the CrossFit from time to time is that I have been injured more from those workouts than any time of running injuries.
Have or would you consider doing an article on proper running technique to prevent your readers from injury while running? I do believe what you saying about being fit and agree with that, but running by itself has changed my life!
Thank you
Bonnie Pfiester
Oh Phil, I’m sorry. I tried to wrap the message up in a nice positive package, as I’m a runner too and LOVE running – as well as the benefits of running. However, since we are in the industry, we’ve seen people fall into a trap of doing nothing but run – and have watched how it affects the body.
We have a very accurate machine that tracks body fat mass and muscle mass, and have watched the numbers decline when people only did running, and watched the numbers drastically improve when they added in resistance. I’m not saying that running is bad, I’m just encouraging people to add resistance training too. 🙂
Of course I’m not saying EVERYONE will eventually look horrible if all they do is run – their aesthetics depends on genetics and all kinds of stuff, but runners do need to be careful not too lose muscle mass to prevent some of the negative side affects.
Thanks so much for your input!! I appreciate your feedback 🙂
danirae2b
Great article Bonnie.I love the part about skinny fat,I talk to so many people who just run or walk and believe that’s all they should be doing.I am a true believer in strength training.
Bonnie Pfiester
Yay! Glad you agree! Together, we can make a difference!! 🙂
traffic
awesome blog and article indeed, i AGREE 100%.
Keep it up.
sitetrafficgeneration244
jexc
yes i like it
Bonnie Pfiester
Yay! :)))
Diana
I want to say when a person is born, most are not gifted with muscle I am a mother of 5, out of my 5 children only 1 had any muscle which was my youngest who is now 1 ( he received the nick name wiggle worm because it was very noticeable that he loved to move around in the womb as my stomach appeared to go left to right ) I think that as a person grow’s into adult hood, without realizing it, they are constantly moving (even when asleep) slowly and steadily gaining muscle , I am not trying to retract from what you are saying as I think it is wonderful to suggest weight training especially for women to prevent bone decay and strengthen, but muscle is not a gift at birth you gain it over time, then lose it with a short period of inactivity ( more appropriately lack of activity you did as a child and teen as many adult’s do not crawl or lift themselves up from the floor repeatedly, or move around at a fast pace etc) , I myself started interacting with my children at play time the way they interact with they’re surroundings getting down on all four’s at eye level and crawling around within a week my buttocks toned up, my legs and arms lost that flabby look,and my children love that I am at there level ( maybe because they love gaining up on me lol or because I look funny who know’s ) The whole point i am saying is you do not need weight’s to gain muscle however to protect against osteoporosis it is a necessary , nor do you have muscle at birth unless you were very active in the womb. just my thoughts
Bonnie Pfiester
Yes, you don’t need weighs to gain muscle, and how much muscle you have definitely has to do with genetics and activity, but maintaining and/or gaining muscle rarely happens without purposeful exercise. Many studies have shown that people lose muscle mass as they age (that’s just factual info) but the deterioration normally is noticeable after 40/50 years of age – and it gets worse from there.
I’m not saying people are born muscle bound by all means – I’m just saying when muscle is neglected over time, you lose it – especially as you age. Hope that helps! Thanks so much for reading and posting!! Keep staying active and have fun with yur kids!!!! Sounds like you are a fun mom!!! 🙂
Christine
Loved your blog and it is absolutely true. I strength train 3x week and it has been my passion for the past two years. I began to run this past May as well and finished my first half marathon in October. I will soon begin training for another half this May. I noticed the combination of ST with running and of course a very healthy diet is like dynamite! I feel great, and have been told I look like I’m in my 30s (I will be 50 next week). My doctor is amazed at how healthy I am, and I have the bone density of someone in their 20’s (this is also quite amazing since I had a hysterectomy in 2003 and am on absolutely no medications). So to your point, if I can do this, anyone can do this. The benefits are immeasurable. Thank you for posting your blog! I can’t wait to read more of them.
Bonnie Pfiester
Aaaaawesome! Love hearing these success stories!!! Keep sharing it! The excitement is contagious and will positively affect others!!!! Woo Hoo!!!
Sim
I have recently started running with my dog – mainly on grass. I have a 5 kg ketterbell too that I use – 5 sets of 2 minute exercises after my run a few times a week (when its not raining). I have given up meat (eat fish though) – my question is do you think my above mentioned exercise routine plus a possible protein shake will help reduce cellulite? I want to up my protein intake but am afraid of gaining weight. I am naturally muscular (I am a 27 year old woman). Should I increase my ketterbell weight too?
Thanks for this enlightening article!!
Bonnie Pfiester
It’s not so much WHAT. The weight is, but what you DO with the weight. I’d have to know your routine and know how many gms of protein you were getting to give you a good answer but sounds like you are on the right track!!!
Toni @ runninglovingliving
I am trying to find balance between running and lifting weights!! I love both but when I am training for a 1/2 marathon my time is limited so I usually forsake all other exercise for running which I know is not good 🙁 Thanks for the great post.
Bonnie Pfiester
Even a little weights here and there is helpful, but it’s totoally ok to have periods of time you can’t squeeze it or are sporadic. The key is that you don’t neglect your muscles. Sounds like you are on the right path :)))
andy1076
Wait wait, i run daily and alternate days i do weights on top of it. About a 25 min run at 7% incline at a rate of 5.0 so you are saying i burn a ton of calories in sleep? what should i be doing then if i want just the right balance? 🙂 thank you kindly in advance 🙂
Bonnie Pfiester
Sounds like u r doing great! 🙂 how much you burn at rest greatly reflects how much muscle you have, so to boost that, boost lifting. But the combo is perfect!!
andy1076
Sounds like that’s what i’ll have to do! thank you 🙂 🙂
Samantha
I find this all very intetesting what can i do for a. Flabby tummy from sea sections?
Bonnie Pfiester
Diet and cardio – and lots of core exercises like traditional crunches, etc and planks – like this plank workout at FitStudio http://www.fitstudio.com/exercises/plank-n-simple
leslie0985
When I started losing weight it came off fast and even faster when I added running. I hit my plateau, increased my miles and still NOTHING. Guess what worked to bust the plateau? Strength training, intervals, weights,…not running more and more and more. Great article and totally true!!
Danny McLarty
Leslie0985; I hear that story all the time! Keep hitting those weights! 🙂
Danny
Courtney
Great post, Bonnie! I’m quickly becoming a huge fan of weights. I’ve never been huge into running anyways, but I just love cross-training!
Jill Vadala
I was just explaining all of this to my client today!! every last word especially the eating part. Eating enough protein is crucial.
Bonnie Pfiester
Awesome! Now they can hear from both of us!! 🙂
lucian
http://healthycannel.blogspot.com
Young women may significantly reduce the risk of cardiovascular disease through a habit as simple as eating more fish rich in omega 3 fatty acids
Bonnie Pfiester
We can make so many improvements – both in food and exercise! Thanks for posting!!
TriGirl
I am a huge believer in cross training. AND, as a cellulite “sufferer” since puberty, I noticed a huge decrease since I started running…which was amazing since I thought I couldn’t do anything about it!
Bonnie Pfiester
Absolutely! The more fat you can burn off, the less cellulite you will have too! Then your cross training. Keeps your body shapely too! Keep up the good work!!!
Paddy Forge
Great post! A lot of my clients are women and are shocked when I tell them they need to be lifting weights! The key is a healthy balance of cardio and resistance training to help build the perfect body!
Bonnie Pfiester
It’s funny how scared women are of weights – but how amazed they are when they finally give them a try!! Keep preaching it sista!!
Marissa
Great post! I fell victim to this but since I’ve been weight training notice a drastic difference.
Bonnie Pfiester
Woooo hoooo!!
Danny McLarty
Nice job, Bonnie. I’ve had a number of “controversial” youtube videos and blogposts on my website. My thoughts on running (excessive running more so) makes a lot of runners get upset or “turned off” by me. But I believe this is the stuff that runners need to hear and AT LEAST consider.
Danny
Bonnie Pfiester
Yes, I expected a little bashing today but only got one meanie! 🙂 it’s not something people want to hear, but they need to hear it. Sounds like u and me r preaching the same message! Love it!! 🙂 thanks for your encouragement!
Heather (Where's the Beach)
As a runner, I am a firm believer in cross training AND weight lifting. I think lifting and cross training help you perform better and help prevent injuries
Bonnie Pfiester
Yay!! Glad to hear it!! Thanks for reading and commenting!!!!
gene @boutdrz
hahaha….sorry, but….after seeing the picture for #2, my metabolism SPIKED….ahahhaah…..yes, these things apply to me, as i mostly run. but mixing it up with DoBCx every now and then helps. I CAN feel the differences that it has made. And i really like the compressed time, too. and of course, the fact that i can do the workouts just about ANYWHERE is a major bonus…
and….and….
keep up the great work!
-g-
Bonnie Pfiester
Haha!! You are too funny!! And thank you!! Glad u liked it! I love that you mix it up!
notimetow8
Great article. Thanks for sharing