• Emily

Why You're Not Losing Weight From Running and How You Can Fix It

The stereotypical body of a long-distance runner is tall and skinny. But if you've ever been to a 5k, 10k, half marathon, or even a marathon race you know that not all runners are thin.


If you've recently started running to lose weight or if you've been a runner for years, you might find yourself asking why it isn't helping you lose weight. You've been told that cardio burns calories, so why isn't that translating into pounds off the scale?


Here are 5 reasons why you might not be losing weight from running and 5 suggestions on how to fix it.


1. You're Building Muscle


Muscle weighs more than fat.


If you are new to running, your body is going to build muscles (especially in your legs). So that extra weight you think you have could actually be extra muscle. You will likely see weight loss eventually, but not right from the beginning.


2. You're Not Burning As Many Calories As You Think


Running typically burns more calories than other cardio exercises like the elliptical or a stationary bike. But you might be overestimating exactly how many calories that really is.


If a 150-pound person jogs for 30 minutes at a 10 minute per mile pace they will burn about 380 calories. One bagel with cream cheese is about 350 calories. I don't say this to bum you out or to tell you not to eat bagels.


It's just that sometimes we overestimate the number of calories we burn while running. Treadmills are also notorious for giving us credit for more calories than we actually burn.


And we also tend to reward ourselves for running with lots of


3. You're Not Eating As Many Calories As You Should


Yes, I'm aware of the contradiction.


But truthfully, eating too many or not enough calories can have the same result. When you drastically reduce your calories and amp up your exercise to lose weight, it might backfire. Your body is confused and goes into semi-starvation mode. You will retain fat and potentially lose muscle as a result.


Even if you are trying to lose weight, your overall calorie deficit (including calories burned from exercise) should not be above about 600 calories. And your total caloric intake should never fall below about 1,500 (especially if you are running).


4. Your Body Is Storing More Water


Water weight is a real thing. And it's not just when you drink a gallon of water and get on the scale. Water weight can also change based on your muscles needing more water to repair and replenish.


So it's likely that you are drinking more water to stay hydrated and that your body is keeping more water to restore muscles and cells that may have been damaged during exercise. This can cause a "false" report from your scale.


The Good News!


It is possible to use running as a way to supplement your weight loss. Here is what you need to know.


1. Shift Your Focus


Weight can be a misleading metric for health and body composition. As mentioned above, muscle weighs more than fat. You may be burning fat, building lean muscle, and actually be gaining weight.


Instead of becoming a slave to your scale, think about other ways you can measure your progress toward better health.


Do your clothes fit differently? Do you have more energy? Do you see muscle definition?


And don't forget about the mental health and heart health benefits!


2. Mix Up Your Routine


The body responds to variability. If you are running a few miles a few times a week you may see some weight loss after a few weeks or months. But you'll likely reach a weight loss plateau.