Running weight loss increases with distance, and doesn't drop off until over 80km per week. One of the largest studies of runners' health, looking at over 120,000 runners over a period of nearly 20 years has found that the average weight of runners decreases the more they run - and this continues up to the highest range which they measured - more than 80km (or 50 miles) per week. The authors of the report commented that the health benefits did not tail off of as the distance run increased.
The health benefits of running are well known, and all stem from the intensity of the exercise. A lot of recent research has looked at what kind of exercise is best for weight loss and the other health benefits which derive from exercise. And all of them fund that increasing the intensity increased the benefits. Therefore jogging is better than walking. Running is better than jogging. Put simply, the harder you work out the better it will be for weight loss, reduction of risk from cardiovascular disease etc.
One of the great new fads in getting fit is trying to find ways of reducing the amount of time and / or effort required to make the maximum benefits to you waistline and / or health. Whilst this is completely understandable in the current time-poor environment that we all seem to inhabit, it can get in the way of seeing the big picture. Which is that vigorous exercise is good for you. And running is one of the most vigorous exercises that you can find.
I'm greatly interested in the high intensity interval workouts that many people are suggesting, but there are some problems with them. Several studies have found that, if the exercise level is too high, a higher percentage of people drop out of exercising all together than with lower level exercise.
Also, most people who haven't exercised for some time really cannot (and should not) workout at such a high level. At best they will become exhausted VERY quickly. At worst they may injure themselves or get put off exercise for life. Neither of which are very good for weight loss or long-term health.
The solution? Running is great for weight loss and for improving health. The key is to start at a low level, and build up slowly, but steadily. Rome wasn't built in a day. You don't have to run in the Olympics tomorrow. By building up slowly, you are more likely to stick at your new health regime, and less likely to give up 'cos it's too hard'. And by running regularly, you will create the habit of exercise which is the key to long-term fitness and weight loss. Once something is a habit, there is no need for the mental struggle to get your running shoes on.
Running really can change your life. Just take it steady and you'll be amazed at what you can achieve in just 6 months. Seems like a slow process? Well don't forget that in 6 months from now it will still only be Spring!
Once you start running weight loss just starts naturally, and increases the more you do it. In the gym, on the road - it doesn't matter. And the health benefits from losing weight by exercising, instead of trying the latest diet, will also make you feel good about yourself again!
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