Lose Weight And Run Faster

When you’re running to lose weight, picking up the pace is usually the fastest route to results. And what better person to teach you to run like the wind than four-time Olympic gold medalist Sanya Richards-Ross? (FYI, she was officially the fastest woman on earth for more than a decade.)

It just so happens that she recently launched an online training plan with MyQuest to help runners build record speed. Here are her top tips for running faster to lose weight.

If you can’t go there in your mind, it won’t happen, Sanya says. Before a race, I visualize myself on top of that podium. Visualize yourself hitting your own goals. Lace up your running shoes, get on pavement, and close your eyes. Imagine how achieving your own goal—whether that's hitting a new PR or weight-loss goal—would look, sound, and feel. Imagine your legs moving so fast you feel like they might fly off. The wind in your face. Nothing but the finish line in front of you.

Running To Lose Weight? Don't Make These Mistakes

The more efficient you can become as a runner, the easier it is to become faster. Developing speed requires great posture and body positioning. Unfortunately, a lot of people have no idea what they look like running, Sanya says. To fix that—and your form—she recommends performing mirror drills, basically running in place in front of a mirror.

With each stride in place, focus on raising your knees so that your thighs are perpendicular with the floor when they're at their highest point. The balls of your feet should be the only part of your foot to make contact with the floor. Move them quickly to minimize the amount of time you’re touching the floor, she says. Meanwhile, your hands should reach just below your chin at their highest point. Keep your shoulders down and relaxed, and focus on driving your elbows straight behind your body using your shoulders. Your elbows should stay bent at a 90-degree angle. Perform this drill for two to three minutes a day to reinforce proper form and movement patterns, she says. Speed will follow.

If you want to get faster, you have to get stronger, Sanya says. Turn those quick-twitch muscles on and that will translate to overall speed and results. The best way to train the fast-twitch muscle fibers responsible for powering your runs is by performing high-intensity compound lifts like heavy squats, deadlifts, and power cleans. Schedule three weekly lifting sessions into your workout schedule for optimal results. 

Weight Loss Success Stories: Inspiring Before & After Pics

When you set your first goal, it should be small and easily attainable, Sanya says. For example, instead of setting a goal to lose 50 pounds, try setting a goal to lose five pounds in a month. Once you achieve that goal, it gets you energized for the next step. The same holds true with speed. Set a goal to shave a few seconds off of your 400-meter time or maybe 30 off of your mile time. Then go from there. Running is a habit, so be patient and give yourself time, she says.

The night before a race, I used to load up on carbs, Sanya says. That’s because your body stores them in your muscles and liver as glycogen, your body’s fastest and most efficient energy source—and exactly what you need to pound the pavement at record speed.

Focus on integrating whole, complex carbs like brown rice, quinoa, and sweet potatoes into your regular meals. An hour before and/or after high-intensity workouts, you can benefit from simple, easier-to-digest carbs from workout bars, gels, white bread, and chocolate milk. Keep servings on the small side so that you don’t feel weighed down or have mid-run GI issues.

How To Run Without Losing Muscle Mass + 10 Effective Ways To Do So

Sanya’s personal running mantra: No one can beat me when I run my race. What will your mantra be? Having one is critical to your ability to push hard through weight-room and running workouts, stay confident, and, eventually, set new PRs, Sanya says. She suggests writing it on your bathroom mirror, setting it as your phone background, and using it as a daily reminder to believe in yourself. Close your eyes and repeat it to yourself before every run. 

9 Side Effects Of Drinking Apple Cider Vinegar 80 Satisfying Lunches That Promote Weight Loss 9 Best Keto Meal Delivery Services, Per Experts High-Protein Breakfasts That Will Keep You Full

25 Reasons You’re Just Not Losing Weight 15 Best Meal Delivery Services of 2023, Tested The 14 Best Drinks To Help You Lose Weight What Is Noom—And Can It Help Me Lose Weight?

Running: A Complete Book On How You Can Run Faster Effortlessly To Get Fit And Lose Weight With Easy Tips And Tricks

Where Do You Lose Weight First? 30 Healthy High-Protein Snacks To Keep On Hand Everything To Know About The GOLO Diet How To Calculate A Calorie Deficit For Weight LossI write a lot about how to run faster. I share workouts, running tips, and general information about how runners can train to be better at their sport.

I was intrigued by a commenton one of my posts a few years ago. I was asked if losing weight was important in order to run faster. That is quite a complex question, and while I answered to the best of my ability at the time, I wanted to do a little research and address the question fully. Here is the question:

I think that is a great question. Because it’s true, isn’t it? When you look at the runners who win, both men and women, they are frequently very lean, and sometimes quite petite. Here is my original response:

How Chris Albright Used A Ketogenic Plan To Lose Weight And Run Faster

A complex question if only because runners can be intense types who can fall into the trap of thinking if a little weight loss is good, more would be better.

Max is the maximum amount of oxygen a given runner can use per unit time per unit body mass. That means the lighter a runner is at a certain fitness level, the faster they will run (at least in theory). Remember, though, that not all excess weight is body fat. Muscle weight is entirely different and can contribute to performance despite its high density.

Estimates concerning an ideal weight for performance can vary. While some running coaches would say that the ideal weight for a distance runner would be about 10-15% below the median weight, frequently world class distance runners can be up to 10% below that. But while these world class runners perform much better at weights significantly below average, there must be limits in terms of what is beneficial or even healthy.

The Role Of Weight In Running

So how much does weight loss affect speed? Joe Henderson, the author of many books on running and training, estimates that a runner with a 10-pound weight loss can run 20 seconds per mile faster. That being said, you still have to look at the big picture. If a man who is six feet tall and weighs 200 pounds loses 10 pounds of fat, he will increase his speed by that 20 seconds per mile (on average). What if that man already weighs 170? Would a 10-pound weight loss lead to the same speed gain? Or would the possible loss of muscle actually slow him down?

Using myself as an example, I probably weighed around 145 when I was training seriously, maybe a pound or two less. I am 5’8″, and that is a good weight for me. I know that when I get below 140 I certainly look like a distance runner because my cheeks tend to cave in. Would I have run faster though? I don’t know.

One of the problems with the thought that weight loss leads to speed gains is, as I alluded to above, that many runners take it too far. They may feel that if they just lose another five or 10 pounds, they will get the edge they need. This can lead not only to eating disorders, but to increased injuries and illnesses, decreased performance, and for women, the Female Athlete Triad, the combination of disordered eating, bone loss, and cessation of the menstrual cycle.

Nutrition For Runners (lose Weight And Run Faster Without Dieting)

So while the typical American may be out of shape and overweight and could benefit from a weight loss program, competitive runners are typically much closer to an ideal weight, both for health and performance purposes. Remember that more is not always better.

In conclusion, I would say that if you are overweight, even moderately, some weight loss will help you become faster. If you are already at a healthy weight for your height, be very careful about further weight loss, because while it may lead to slightly better race times, there may be other consequences to your health and to your future performance.

Remember, I am a personal trainer and a coach, not a doctor or psychologist. I wrote my own opinions, researched and read other opinions to write this post. You should always do what is right for you and your body, and if you are in doubt about what that is, you should speak with your own doctor.

Run Into A Skinny You: How To Lose Weight Without Dieting (healthy Ways To Lose Weight, Running For Weight Loss Book 1) Ebook

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

I am an RRCA certified running coach and I