RFYL Weekly: Running for weight loss

Saturday’s Run for Your Life outdoor workout will begin at 8:00 am in front of the George Rosenfeld Center for Recovery (GRCR) on Wards Island. This week’s running goal is to continue to practice base pace running while building mental stamina. Runners and walkers will increase their long training run/walk by ½ mile; therefore, runners will max out at 7 ½ miles and walkers will complete a 4 ½ mile walk.

running team
The RFYL team practices social distancing!

Running for Weight Loss: Strength Training

While running melts away excess body fat, strength training burns additional calories and preserves muscle mass. This is important because when you’re eating 300 to 500 fewer calories than your body uses daily, you are likely to lose muscle along with fat. However, if you supplement your running with a couple of full-body strength workouts each week, all of your weight loss will be fat loss. Strength training may be performed at a gym or in your living room. Focus on bodyweight as well as weight-lifting exercises, such as lunges, squats, deadlifts, pushups, shoulder presses, and planks.

Click here for a sample 8-week training program from Openfit.

Andre’s Coaching Experience:

When strength training, focus on exercises that use your body weight, such as pushups, pull-ups, and dips. Light weights with more reps is another way to keep your body at a relatively peak performance threshold.