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If you are a runner, triathlete, or competitive anything, this post is for you. In the training world we often help individuals who have goals to lose weight, tone up, and/ or compete in a race. If you are in this boat one thing to remember this this: weight goals and performance goals are different.
If you want to run in a race and perform well, that is great. If you want to lose weight, that is awesome, too. But doing both at the same time can lead to bad results. Separate your goals and work on one at a time. The needs and actions required for weight loss are different than those required for increasing performance. Let’s look at why:
We will use running as our performance example. An individual who wants to increase their running performance will need to do some key things: run according to a plan, lift weights, eat well, and get lots of rest. Their training will include long runs, tempo runs, sprints, strength workouts, and lots of soft tissue work (massage). They will need to eat a balanced diet with enough carbohydrates to fuel their runs. Sleep is important as well as the body will need to recover from the days work.
An individual who wants to lose weight will need to do the following: train according to a plan, lift weights, eat well, and get lots of rest…
Wait….
What’s the difference?
Imagine that your resting metabolic rate is 1,800 calories per day. If you decrease your calories to 1,300 calories per day and pick up some exercise, you should be able to lose about a pound a week. This is taking into consideration that your resting metabolic rate (RMR) will drop. But, if you add performance training onto this, and you are burning 500-1000 calories during your training session, this does not leave much for your body to live off of. It will do whatever it can to slow your RMR to conserve calories for essential uses, and can even set you up to store much of the food you eat as fat.
If you are a runner and are interested in learning more about how your weight effects performance,
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