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Runner's World Run to Lose: A Complete Guide to Weight Loss for Runners
Drop unwanted pounds and keep them off for good with Runner’s World Run to Lose, your comprehensive guide to weight loss from the experts at Runner’s World. Running is proven to be one of the most effective, cost-efficient, and accessible weight-loss strategies. Weight loss and running are not one-size-fits-all, and Run to Lose provides everything you need to customize a unique diet and running program that works for you. Certified running coach Jennifer Van Allen and sports nutritionist Pamela Nisevich Bede show you how to incorporate running into an individualized nutrition and fitness program that will maximize your weight-loss results while improving your athletic performance. Whether you are a seasoned marathoner looking to shave minutes by shedding a few pounds or a beginning runner lacing up for the very first time, Run to Lose provides you with the tools and information you need to get started and stay on track. This book is full of guidance on tricky topics such as how to balance your weight-loss goals while consuming enough nutrients to power your workouts; how to maximize your calorie burn; the best high-quality/low-calorie carbs to fuel your run; and advice on how to avoid common diet pitfalls. Complete with easy-to-follow training guides and detailed meal plans, Run to Lose will help you shape up, get stronger, and achieve your fitness goals.
345 pages, Kindle Edition
First published December 22, 2015
96 people are currently reading
159 people want to read
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Displaying 1 - 19 of 19 reviews
November 30, 2020
A good resource that explains the link between running and nutrition. I found it to be interesting and a good reminder that if you want to lose weight, you have to manage what you eat. You can't lose weight just by running.
December 31, 2015
a lot of good information in this book. most of it I knew through my own research. main reason why I read this book is to learn how to fuel my body for race training and continue to lose weight. also got great info and tips on how to fuel pre and post race. of course I was doing it all wrong. good book for runners of all levels.
March 23, 2021
Basic primer of proper ratios, fueling for different run times, and various eating styles, but didn't really cover how to reach a desired race weight while still getting enough fuel and energy to maintain performance. Good book for a new runner who wants to improve performance through nutrition.
July 29, 2023
If you're not training for a race, aim for 2.2 grams of carbohydrate per pound of body weight per day.
Fructose, unlike other sugars, is metabolized directly by the liver. This can lead to fatty liver deposits, which have been linked to weight gain, insulin resistance, and heart disease risk in animal studies. What's more, as with other forms of sugar, the more you consume, the more you'll crave it.
Monounsaturated fats (sometimes referred to as MUFAs) lower your total cholesterol as well as vour LDL cholesterol and have been proven to help reduce bellv fat. The polyunsaturated fats, referred to as PUFAs, have anti-inflammatory properties, so they may help repair muscle tears and bone breakdown after a hard workout. They promote heart health by lowering LDL cholesterol levels.
Protein will help repair torn muscle tissue and keep you feeling fuller longer.
Women should target 25 grams of fiber per day.
You may have heard that 3,500 calories equals a pound, so weight loss is a simple matter of taking those 3,500 calories out of your diet, by exercising more and consuming less.
If all you do is run the same distance and terrain at the same effort day after day, you will adapt to that…. The key to keep building your fitness- and keep losing weight- is to add intensity to your running routine. Research has proven that when you ratchet up the intensity, you torch more calories on the road and after you're done working out.
Tempo work promotes efficiency so you can push stronger for longer with less effort. The long run develops endurance; speed sessions build aerobic power. Use the other days to recover with rest or low-impact cross-training (with cycling, yoga, or strength training), and you'll build full-body fitness.
Long runs build your aerobic foundation, endurance, and mental toughness. When you push your body farther or longer than you usually go, you produce more mitochondria (the powerhouses of the cells) and more capillaries (which bring blood to the heart), and you train your heart to pump blood more efficiently.
Speedwork: Improves aerobic capacity and helps you turn your legs over faster.
Hills build leg and lung strength and give you the foundation of fitness you need to get faster.
Fructose, unlike other sugars, is metabolized directly by the liver. This can lead to fatty liver deposits, which have been linked to weight gain, insulin resistance, and heart disease risk in animal studies. What's more, as with other forms of sugar, the more you consume, the more you'll crave it.
Monounsaturated fats (sometimes referred to as MUFAs) lower your total cholesterol as well as vour LDL cholesterol and have been proven to help reduce bellv fat. The polyunsaturated fats, referred to as PUFAs, have anti-inflammatory properties, so they may help repair muscle tears and bone breakdown after a hard workout. They promote heart health by lowering LDL cholesterol levels.
Protein will help repair torn muscle tissue and keep you feeling fuller longer.
Women should target 25 grams of fiber per day.
You may have heard that 3,500 calories equals a pound, so weight loss is a simple matter of taking those 3,500 calories out of your diet, by exercising more and consuming less.
If all you do is run the same distance and terrain at the same effort day after day, you will adapt to that…. The key to keep building your fitness- and keep losing weight- is to add intensity to your running routine. Research has proven that when you ratchet up the intensity, you torch more calories on the road and after you're done working out.
Tempo work promotes efficiency so you can push stronger for longer with less effort. The long run develops endurance; speed sessions build aerobic power. Use the other days to recover with rest or low-impact cross-training (with cycling, yoga, or strength training), and you'll build full-body fitness.
Long runs build your aerobic foundation, endurance, and mental toughness. When you push your body farther or longer than you usually go, you produce more mitochondria (the powerhouses of the cells) and more capillaries (which bring blood to the heart), and you train your heart to pump blood more efficiently.
Speedwork: Improves aerobic capacity and helps you turn your legs over faster.
Hills build leg and lung strength and give you the foundation of fitness you need to get faster.
September 14, 2018
A very interesting and timely read as I work on fueling for some longer runs this fall/winter. Some of the information was rather intuitive and frequently included in various weight loss books, but some was new. Of particular use to me was the ratio of carb/protein/fats in the ideal pre-race snack and how to fuel for some specific distances. I had to chuckle - when I first began my weight loss journey the ideal size of protein was "a deck of cards" and now it's "standard smartphone".
My only real complaint is there's a lot of repeated material throughout the chapters and the included runners' profiles are frequently in Runners' World newsletters so their stories aren't new.
A good read overall
My only real complaint is there's a lot of repeated material throughout the chapters and the included runners' profiles are frequently in Runners' World newsletters so their stories aren't new.
A good read overall
February 1, 2018
Good book if your new to Running. Had a lot of basic information that I’ve read in other similar books on Running and watching what you eat or figuring out what to eat when Running, after Running and leading up to running races. Not a bad book, it had a lot of insightful tips, suggestions, exercises and examples of what to do and how.
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June 5, 2019The book is a comprehensive survey of the many choices runners have in diet programs, training options, energy sources, foods to eat before/during/after runs, and foods to avoid. Well-read runners may already know much of this material, but it is helpful to have so much useful information in one reference guide.
May 16, 2017
Overall, not bad. Quite a bit of the material was prior knowledge for me. However, there were some new insights, especially when it comes to fuelling pre and post-run.
June 15, 2019
Nothing ground breaking in this book.
May 14, 2020
Great book which helps you create a guide to healthier eating. Explains why current trends are popular and why there is so much discussion about carbs.
July 14, 2020
A solid nutrition book. I liked the point that we are all ‘an experiment of one’. Has a variety of personal journeys that are inspirational.
February 14, 2017
Not a bad book but geared towards people that have no nutritional education and have not run before. I felt bored often as I was already familiar with everything in it.
May 25, 2016
Had I not already read "The New Rules of Marathon and Half-Marathon Nutrition" by Matt Fitzgerald I might have rated this book higher. "Run to Lose" is a very basic book on nutrition. And, you can find all of the same information in other Runner's World books.
I'd recommended "Run to Lose" for reader whose sole goal for running is to lose and maintain weight. Runners who are interested in achieving their ideal running weight would be better served by another source, such as "The New Rules of Nutrition".
I'd recommended "Run to Lose" for reader whose sole goal for running is to lose and maintain weight. Runners who are interested in achieving their ideal running weight would be better served by another source, such as "The New Rules of Nutrition".
August 3, 2016
I thought this was going to be specific workouts to help get runners in shape. It's not but it is interesting. Taking each food group and explaining the effects of each on runners and suggesting how runners can effectively use the best of each group helped change how I look at food. This is definitely a good guide that I'd keep around my house.
August 16, 2016
I thought this was going to be specific workouts to help get runners in shape. It's not but it is interesting. Taking each food group and explaining the effects of each on runners and suggesting how runners can effectively use the best of each group helped change how I look at food. This is definitely a good guide that I'd keep around my house.
January 14, 2016
Nothing groundbreaking and a lot of it is material that you have seen in multiple places before. The tips for overcoming obstacles was fresh and new along with a small amount of content.
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February 1, 2016This is an awesome book. Very practical...will probably purchase.
June 14, 2016
it's ok. my knee is bum and can't run, so i'll pick it back up when i CAN
August 10, 2016
No groundbreaking new info here
Displaying 1 - 19 of 19 reviews