MOLLY SUHADOLNIK: Most of us start running for good health, to stay fit, to live longer, but the bottom line is -- we want to lose fat. Most of the general population has not been properly educated on exercise and what is effective.
The easiest thing that humans can do as a form of physical exercise is to run. We all can do it no matter what level, we do not need instruction on how to run and it is free. Sure, if you are starting from ground zero, you will see a bit of fat loss. But what about the runners who have been at it for a while? Most tend to look the exact same year after year, some even losing muscle. If this is the case, maybe just running isn't the answer.
The human body is very efficient at adapting to new things. If you constantly run, your body will adapt to it and learn to run more efficiently. More efficient also means less fuel used which means less fat lost. The same concept applies to any type of cardio or workout routine that stays the same for a moderate to long period of time.
To be efficient at burning fat, you must force your body to do something different than normal to keep using fat as energy (your body is striving to be efficient with this new stressor). Do you ever wonder why some people that workout religiously NEVER change? Doing the same thing over and over will actually teach your body to adapt to it and quit changing -- building muscle and burning fat.
Start to mix up your workouts with new moves, higher intensity and trying things you never have. If you are unfamiliar with weight training, bodyweight movements, different modes of training, then start to dabble with it. There is a plethora of websites online that can give you some new ideas, people everywhere that train differently than you, books, workout classes, videos, etc. The information is out there, so keep in mind the only thing stopping you is you.
If you think changing your routine will hinder your running performance, think again. Training your body to constantly change and adapt will bring on a whole new level of muscle strength, muscle stamina and muscle endurance. The main reason runners hit a plateau is due to improper rest (overtraining -- running daily or close to it), injury caused from overtraining, muscle wasting (chronic cardio), or loss of interest.
Running for hours and hours each week will only beat your body down. The body needs to rest and recover properly to make gains. By trying a new metabolic conditioning approach, you can workout for 10-20 minutes and benefit more than you would from the running while being able to recover much quicker due to the shorter beat-down on your body. It is impossible to work too hard, but it is possible to work too much.
Open your view to what fitness is, what is effective to burn fat, the best way to make strength gains and you will see big changes. Motivation never becomes an issue because each day is something new and exciting. In turn, you will see great strides (no pun intended) in your running times.
Don't know where to start? Check out these free websites with loads of information:
http://www.crossfit.com/cf-info/excercise.html -- This website contains videos and instructions on weightlifting, gymnastics (bodyweight movements), kettlebells, running, rowing, jumprope, and even WOD (workout of the day) demos that you can try yourself.
http://www.oxygenmag.com/training -- This website is from the Oxygen Magazine which is aimed at women interested in health and fitness. There are many, many workouts to browse through to change up your routine.
http://www.beastskills.com/tutorials.htm -- This site is specifically made for learning bodyweight movements that require minimal equipment.
Molly Suhadolnik is the co-owner of CrossFit Instinct and the director of Group Fitness and Wellness at Gold's Gym. She is a Certified Personal Trainer, and Certified CrossFit Trainer. Contact Molly at Molly@TrainerMolly.com.
