Is Running Alone Effective for Weight Loss?
Looking to shed some pounds? Many swear by running as the go-to solution. However, relying solely on running may not always lead to weight loss. This is because, despite being a seemingly simple form of aerobic exercise, running can pose a risk of joint injuries, especially for those who are overweight or lack muscle strength. Moreover, to truly achieve weight loss goals, increasing muscle mass is essential. Building muscle helps boost basal metabolic rate, making it easier to slim down.
Currently, a combination of resistance and aerobic exercises is considered effective for building muscle while losing fat. Aerobic exercises, also known as endurance exercises, such as jogging, swimming, and cycling, engage large muscle groups in rhythmic, sustained movements, effectively enhancing cardiovascular endurance. Resistance exercises, on the other hand, utilize resistance to build muscle strength and mass, strengthening bones and joints. It’s recommended that adults engage in at least 150 minutes of moderate-intensity physical activity spread over 5 or more days per week.
In addition to exercise, it’s important to ensure adequate intake of nutrients like protein. Sufficient protein intake provides the necessary building blocks for muscle synthesis, essential not only for muscle growth but also for maintaining existing muscle mass. Without enough protein, even with daily strength training, muscle growth can be hindered.
References:
- Running and Weight Loss: According to the Mayo Clinic, running is a great way to burn calories and can help with weight loss if it is a sustainable program — meaning weeks and months1. However, running will only help with weight loss if you do not increase your caloric intake1.
- Exercise Training and Fat Loss: A study published in Frontiers in Physiology suggests that achieving a stable reduction in body weight with exercise training alone has not shown promising effects on a population level. However, even when there is no weight loss, exercise training is an effective method of improving body composition (increased muscle mass and reduced fat) as well as increasing insulin sensitivity and cardiorespiratory fitness2.
- Physical Activity and Weight Loss: The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that being physically active will help you use more calories and maintain your weight loss3. The Centers for Disease Control and Prevention (CDC) also emphasizes that physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone4.
- Resistance and Aerobic Exercises: Harvard T.H. Chan School of Public Health mentions that physical activity can help people stay at a healthy weight or lose weight. It can also lower the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and certain cancers, as well as reduce stress and boost mood5.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.