8 Weight Loss Mistakes that Runners Make



Weight loss takes up the bulk of a person’s goal the moment they decide to start doing exercise, or at the very least try to get fit. A lot do regress, but those you see in the gym who are now trying to get more definition into their muscles or are getting them to grow in size once stood at a point where their only goal was to lose some of their weight; shed some of their bellies away.

Essential to any workout, or to a weight loss program at the very least, is one’s cardiovascular routine. Ask anyone around and they will tell you that one should always start and end their day’s program by either running on the treadmill or laboring on a stationary bike because it is the quickest way to burn the fat that you are so desperately to get rid off. 

It is the same when you do it outdoors, and runners have become almost synonymous to weight loss. It is in the way they work hard every single day to at least get a 30 minute run to start the day.


Outside looking in, it seems runners could do no wrong when it comes to shaving a portion of their weight on a daily basis.

That is where you are perfectly wrong because perfect as they may seem outside, there are minute details overlooked by these same individuals when it comes to their overall routine.

Treating the Body as if it was Invincible
painThose who exercise regularly become accustomed to the pain that comes along with. It is only natural to feel pain especially when you move your body actively. However, it becomes a mistake when you do not listen to your body whimpering, mind over matter, when all it really wants you to do is take a break.

According to a study published in the British Journal  of Sports Medicine, a recreational runner is more likely to suffer an injury to the lower body when they key in at least three miles every time they go for a run. Injuries like hip pain, runner’s knee, shin splints, and tendinitis are just among the many injuries that could happen to these individuals, and it is often self inflicted due to the fact that we do not stop even when our body was already screaming that we do.

Non-Sneaker Shoes are a Go

A common mistake mostly by newcomers into the outdoor running. Picking the right shoes is essential when you decide to start recreational running or with weight loss as an end goal.

Shoes were made to provide protection, but if you wear the wrong ones for running, it will cause you more harm than good.

According to Dr. Maharam, author of Running Doc’s Guide to Healthy Running, running with the inappropriate shoes can lead to misalignment of the lower body.  Even using minimalist shoes which claims to be the best kicks to use when running can cause stress on the bones of your feet if transitioning to them too quickly. In fact, it may even lead to fractures based on a new study conducted.

In addition, do not buy shoes online based on a friend’s recommendation because what may be good for them may not be for you.

Not Hydrating Enough!

We all know how important water is when you slave off getting fit especially when running where you sweat more than you can drink, and that is why we drink as much as we could, and it may still not be enough. As a result, our body tends to remain almost the same, or worse, grow bigger.

If that is the case, you might not be hydrating enough.

Studies show that if we do not hydrate enough, our kidneys tend to rely on the liver for support and since the liver is working harder than it should be, it tends to leave burning fat in the back burner. As a result it is stored rather than shaved off.

It is recommended that an individual who is actively running every single day drink half of one’s body weight in ounces, everyday.

Too Much of A Good Thing

Exercise is good especially if you are trying to lose weight. However, too much of it can be counterproductive.

One reason behind it is people who workout too much tend to “treat themselves” with too much food immediately after a run because they feel like they deserve it or because they tend to overestimate the amount of calories that they just burnt.

Another reason why you tend to grow bigger when you workout excessively is that doing exercise can actually retain water in the body. According to Michele S. Olson, PhD, an advisory board member and professor of exercise science at Auburn University that this happens due to our plasma’s efforts of keeping us hydrated, storing an extra two to four pounds of water in our bodies and unless we become inactive, you will be carrying the added water around.

Not Building One’s Strength

Woman exercising on weightlifting machine

Those who exclusively prefer to lose weight tend to overdo their running that they ignore other parts of their body; too focused on losing the belly. 

According to Kastor, a 30 minute strength training workout is enough to keep your muscles sated. He also added that the main purpose of building up your strength whilst focusing on your cardio is just to make sure that your muscles become strong enough to fend off and build resistance from the possible wear and tear that running may do.

Getting Too Heated Up Out the Gates

Runners, new ones most especially, get too heated up to start out strong when running that they sometimes forget that they have an entire route planned out for the morning. As a result, we tire out too quickly and end up turning back early or slowing down too much in between faster speeds due to a buildup of lactic acid.

It is not bad to start out with a good run because it warms you up quickly thus preventing any injuries. However, just keep in mind that you have a route that you have to finish. So, pace yourself and gradually ease yourself into a routine.

Overlooking the Warm-up


In relation to the one above, as excited as you may be to start your run, never skip warming up your body because it helps prevent injuries.

Andrew Kastor, ASICS Mammoth Track Club trainer in California, said that an easy 10 – 20 minute warm-up is enough to prepare your body for the grind of your run because sometimes, even though your mind say go, your body may still be pleading no.

Too Complacent About Rest

Whatever you do, avoid overdoing it, especially when it comes to working out. Our body needs time to heal, and the only way to do that is to give your body a break. Otherwise, you will be causing more harm than good; more than you can imagine.

Losing weight is nice. Just make sure that you are doing it effectively and efficiently by correcting these mistakes. Only then will you be more productive with your weight loss training, while getting the most of your body’s overall wellness in the long run.