Firm Up the Butt,  PFIT TIPS,  Running,  Workout

RUNNERS BEWARE: 4 Things to Consider

Bonnie PfiesterPeople are still always so shocked when I warn people not to relying on running for fat loss. So, I decided I’d share it again. This was my number one blog post of all time so I thought it was time to get it back out there so you can make the most of your workouts.

When I think of runners I think of fit people. I picture thin peeps jogging it out every day, lookin’ and feeling good – but that is not always the case. Many runners may be doing their body (and physique) more harm than good.  Although I am a runner and love the benefits of it, there can be some negative side effects if that’s all you do.

4 Things Runners Should Consider

#1 You Can Get Skinny Fat.

We’ve all seen it. A person is slim, but not fit. They jiggle in the middle, their butt sags, their thighs flab, but they wear a size 4.If you aren’t preserving muscle with resistance training and getting enough protein (I take 100-125gms a day) you could lose valuable muscle that gives you the fit and firm shape you want.

#2 Your Metabolism Can Slow Down.

tone legsOur 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 – and as you can see (that’s me on the right), my legs don’t look like a bodybuilder. Note: Resistance training is any exercise that uses resistance (weight) like weights, bands, kettlebells and power yoga or bootcamp (using your own body weight).

#3 You May Have More Noticeable Cellulite.

Name that butt. This celebrity is the beautiful Sharon Stone! However, she’s a victim of cellulite too. (NOTE: She is still beautiful and my husband still loves her!) The truth is, runners 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, but  as you age you lose muscle, unless you are purposely maintaining it.

It’s also common in 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.

Running is affordable, so some people replace the gym with running – 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 can be a bad thing.

When we lift weights we tear down certain body parts at a time. We work on legs one day or upper body the next, giving our body a chance to rest in between. However, runners may run every day, continually beating the body up with little rest. This is why some of our fit members, who turned into runners, are getting injured. Most of them mainly run now because now they CAN run, when it used to not even be an option before they joined our gym. However, their body can’t take the constant beating and eventually it starts screaming at them.

So runners, you can STILL run, but just be careful and work to maintain a healthy balance. You’ll not only FEEL better, you’ll look better too!


  • 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

What Do You Want?

Before you decide what exercise program you should do, you should consider your goals. We often do what is easy, cheap or what we think we can do. However, what you should do is think about the body you want and work backwards.

If you aren’t sure what type of exercise you should do to get the physique you want, contact me and I’ll help point you in the right direction!

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Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


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