How to Fuel Weight Loss with Running

Quote of the day:
“When you face a setback, think of it as a defining moment that will lead to a future accomplishment”  ~Unknown

FAQ: If I am running to lose weight, what is the best training program for weight loss?

Anna Recommends:
A running program will be a great way to lose weight. Your individual training program would be based on your current fitness level and time availability. However, in general there are a few tips that anyone can follow.  These tips are mainly for weight loss goals and would vary for other training objectives.

1. Try to increase frequency before duration. This means that before you start increasing the amount of time you run, try to increase the number of days you are running. It would be better to initially run five days/week for 20 minutes versus three days/week for 30 minutes. With more frequency, your body will get more metabolic boosts during the week and will allow you to burn more calories on each day of exercise. In addition, you build a strong foundation of endurance and strength in the body. As you get stronger it will be important to increase the duration of these runs during the week.

2. Begin to increase duration before intensity. This means that before you start increasing the speed and tempo of your run, try to increase the duration of each run.  When trying to lose weight, it is recommended to exercise for 30-40 minutes at 65-75 percent maximum heart rate versus 20 minutes at 85-90 percent maximum heart rate. It is better to run in an aerobic zone (lower heart rate, utilizing more oxygen) to burn a larger number of fat calories.  As you continue your training program it will be important to vary the intensity of your workouts to burn more total calories.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.

How to Fuel Your Next Ride

by: Robert Panzera

Learning to carry and consume food while training may improve performance (and mood). The off-season is a good time to learn how much to consume and how often you need to consume proper calories to ensure you are maximizing your training potential.

Glycogen Depletion On-The-Go

Your body needs muscle glycogen to function properly through the entire exercise period. This graph depicts how various fuels are used to attain 100 percent of your energy when exercising:

As you can see muscle glycogen (yellow) starts off providing nearly 50 percent of your fuel at time zero and is almost depleted after four hours. It is important to note that the exercise bout depicted is 70 percent of VO2 Max, which many of us would consider a “recovery” pace. Note that you can substitute the energy loss from depleted glycogen with carbohydrate ingestion (red).

Cyclists can fend off a “bonk” (i.e., a severe depletion in available energy stores, which adversely affects performances) by simply cruising and eating. This may be more difficult at high intensities, or when out for more than four hours of endurance. In these instances, you have to “train yourself to eat” before exercise, during exercise and after exercise.

The following are tips to ensure you are consuming the proper calories at the proper times. Adhering to these tips require commitment, foresight, and a willingness to experiment and learn.

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