The adage is that people run to get fit when they really need to get fit before they should run. The sheer number of injuries that distance runners accumulate every year attests to this.  A recent runnersworld.com poll showed that 66% percent of respondents had suffered an injury in 2009. When consistency is the name of the game, this leaves the majority of runners out  – and failing to make progress.

About 55% of runners say that losing weight is their primary goal. However, a much smaller percentage of them aware that running fairly inefficient when it comes to fat-loss strategies. According to Alwyn Cosgrove’s hierarchy of fat-loss, low-intensity, steady-state exercises, such as running rank behind proper nutrition, activities that increase muscle mass (such as strength-training) and activities that temporarily elevate metabolism (such as high intensity interval training).  From a practical perspective, they rank somewhere between wind sprints and eating cookies.

One of the missing pieces in understanding running’s value comes from the difference between the terms weight-loss and fat-loss. Fat-loss describes a concise goal; one that most people desire whether or not they phrase it as such. Weight-loss, however, is in far heavier rotation. It’s used in mainstream fitness magazines and programs such as The Biggest Loser. However, weight-loss is a flawed concept because it offers unclear insight into just what has been lost. Reduction of water, muscle or bone mass all represent absolute weight loss. However none of these things will positively impact fat-loss. As a matter of fact, a decrease in any of them will generally decrease one’s ability to burn fat.

A low-protein diet combined with regular endurance-oriented activities can significantly diminish an individual’s lean muscle mass. That is why many endurance athletes will experience an initial period of weight-loss followed by a long plateau. Put into the context of fat-loss and you’ll see that they’re not successful – regardless of the initial changes they may see in their absolute weight.

Those who truly enjoy running should do their best to learn proper technique and remain injury-free. However, those who prioritize fat-loss should prioritize nutrition and work to maximize lean muscle mass. There will always be a place for running, however – as Tour De’France cyclist Lance Armstrong discovered during his 2008 Boston Marathon – it’s seldom first.

GG