Mastering the Art of Running to Burn Fat: Update from My Boston Qualifier Marathon Journey

14 Weeks to go to my Boston Qualifier Marathon

Hey Runners! Welcome to week number 14 of my series on my Boston Marathon Qualifier training. Just to clarify, I'm counting down the weeks, so this represents 14 weeks leading down to race day, not that I've been training for that many weeks. Here's what happened this week!

Overcoming Disappointments

I participated in a 15K race this past Saturday. Unfortunately, I experienced some gastro distress almost immediately after starting. By the 5K mark, I made the tough decision to stop, realizing it wouldn't be a successful day. While it was a setback, I'm part of a series and have another chance to prove myself with a 20K race next month. Better luck next time!

Strength Training Milestones

This week wasn't all about setbacks. I hit a personal goal by achieving my target deadlift weight, lifting my body weight, something I've been working towards over the past couple of months. A key strength training target is being able to deadlift your body weight six times. Now that I’ve reached this goal, I'll maintain it for a month before considering an increase. I'll discuss strength training in more detail in a future episode.

Running to Burn Fat: A Common Misconception

This week's main focus is on running to burn fat. Many runners get into running to lose weight. But most runners train for months without dropping that spare tire! A prevalent misconception is that running automatically leads to weight loss. As you increase running intensity, your body shifts from using fat stores to glycogen (sugars). If you consistently run at high intensity, you're primarily burning glycogen rather than fat. Thus, many runners might be exercising too hard to enter the fat-burning zone.

Understanding Your Fat-Burning Zone

Dr. Phil Maffetone’s method, which I've followed for years, helps determine your maximum fat-burning pace. Using your heart rate as a guide, the formula 180 minus your age gets you a number expressed as your target hear rate to achieve your optimal fat-burning zone. For example, if you're 55, maintaining a heart rate at or below 125 beats per minute during runs ensures you're burning more fat.

Achieving Balance with Zone 2 Training

To pursue weight loss through running, staying within this calculated heart rate is crucial. Many recreational runners run at intensities too high for substantial fat burning, especially those of us who are older. The idea is to run or even walk at lower intensities more effectively tap into fat stores. If you're classified as over fat—waist circumference is more than half your height—your main priority should be managing your weight through low-intensity running. This might mean more walking, which, contrary to beliefs, can build aerobic capacity and burn fat more efficiently than intense running.

Transformative Results

By maintaining a regimen of low-intensity runs, you can experience significant results. This approach helps build endurance, power, and overall running efficiency, often leading to noticeable weight loss.

Wrapping It Up

If you're keen on losing weight while running, focus on low-intensity runs to leverage fat as a fuel source. Training consistently in this zone rewards you with improved endurance and better race times. Feel free to reach out if you have any questions or want to learn more about my methods. Stay tuned for next week's update on marathon training and another insightful topic. See you then!