Running vs. Strength Training for Weight Loss

When it comes to weight loss, many individuals ponder the age-old question: is it more effective to lace up your running shoes or head to the weights area of the gym? As a Doctor of Physical Therapy and Certified Running Specialist/Coach, I'm here to provide you with a comparison of running and strength training for weight loss, shedding light on the benefits of each and when to incorporate them into your fitness journey.

Running for Weight Loss

Have you ever heard of V-shred? He is the guy that is all over the internet who has come up with a system which gives you a training program based off of your body type. We can dig deep into the fundamentals of science and why this could maximize the results you get as far as weight loss, BUT… It isn’t the entire story, and you can get weight loss results without knowing your “body type”.

The biggest factors you need to consider is what you want your body to look like and what you want your body to be able to perform when you hit your goal/target weight.

1) If you want to look jacked with lean muscle and a bulky body builder vibe, then strict diet with heavy lifting for low number of reps is what you need to do.

2) If you want to look like an athlete for functional movement, endurance, and strength, then you need to eat a healthy diet and perform a mixture of heavy lifting, plyometric, and endurance training.

3) If you want to look like a distance runner, then you need to mainly focus on running and building your mileage up to 20-30 miles per week. If you can do this week after week, you will maintain a very low body fat, with small, lean muscle size and essentially eat whatever you want (although I don’t suggest consuming anything but a well-balanced, whole food, diet).

All methods of training, when built correctly, will help you lose fat. Especially with a balanced diet catered specifically to you and your goals (if you want a movement doctor in your corner give me a call and we can talk more about this).

Your body is so incredible at adapting to the stresses you apply on it (Wolf’s Law). The biggest takeaway from this post is that YOU MUST TRAIN FOR THE RESULTS YOU WANT! This is called the ‘Specificity of Training Principle”. You don’t need to perform high intensity training or lift heavy weights like a gym bro to lose weight and stay fit! Put in consistent training with what you enjoy and eat in a caloric deficit. It is that simple to lose weight!!

Running for Weight Loss

Pros:

1. Calorie Burn: Running, being a high-impact cardiovascular exercise, excels at burning calories. It's a potent way to create a caloric deficit, a fundamental requirement for weight loss.

2. Metabolic Boost: Regular running elevates your resting metabolic rate, which means you continue to burn calories even when you're not running.

3. Full-Body Workout: Running engages various muscle groups, offering a holistic approach to toning and strengthening your body as you lose weight.

4. Cardiovascular Health: Running enhances heart and lung health, which is particularly beneficial if you're overweight or obese.

5. Stress Reduction: Running is an effective stress-reliever, reducing the likelihood of emotional eating.

Cons:

1. Impact on Joints: the high-impact nature of running can be tough on your joints, potentially leading to overuse injuries if not approached with the correct work/rest ratio. Your body will adapt to tolerate the stresses that running has on your bones and joints, so this isn’t really a con (I had to put one con though)!

Strength Training for Weight Loss

Pros:

1. Muscle Metabolism: Strength training, or resistance training, builds muscle. Muscle tissue consumes more calories at rest than fat, boosting your resting metabolic rate.

2. Injury Prevention: Strength training can help correct imbalances and weaknesses, reducing the risk of injuries during other activities, including running. *This is why people should work with a physical therapist when running, because most people need both strength training and running to optimizer performance and prevent injuries.

3. Long-Term Benefits: Building lean muscle not only aids weight loss but also improves your overall body composition and functional strength.

4. Bone Health: It enhances bone density, particularly important for women and older adults (Running does this too, especially for your spine, pelvis, and lower extremities).

5. Diversity: Strength training is diverse, including free weights, machines, and bodyweight exercises, allowing for customization to suit your preferences and goals.

Cons:

1. Caloric Burn: While strength training burns calories during the workout and enhances metabolic rate, it typically burns fewer calories than running during the same time frame.

2. No Cardiovascular Benefit: Strength training alone does not offer the same cardiovascular benefits as running. In fact, distance running only has up to an 8% improvement with regular strength training. If you want to be a better runner, strength training really only benefits you from an injury prevention standpoint, it’s not great from a performance enhancing standpoint.

Choosing the Right Approach

The choice between running and strength training for weight loss largely depends on your goals and preferences.

- Running is a powerful tool for burning calories, improving cardiovascular health, and reducing stress. It's an excellent choice if you enjoy the freedom of the outdoors and want to maximize calorie expenditure.

- Strength Training complements running by enhancing muscle metabolism and preventing injuries. It's a great choice if you prefer a structured, controlled environment or want to build long-term muscle, build strength, and improve full body bone density.

In an ideal scenario, a balanced fitness routine might include both running and strength training. Running helps burn calories and improve cardiovascular health, while strength training builds muscle, which burns more calories at rest, and reduces the risk of injuries.

Ultimately, the best approach is one that you enjoy and can maintain consistently. Consult with fitness professionals, such as a certified running specialist, personal trainer, or ideally a performance Doctor of Physical Therapy, to create a customized plan that aligns with your specific weight loss goals and personal preferences. Remember, the journey to a healthier you is unique, and there's no one-size-fits-all answer (this is the specificity of training principle).

If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!

Stay Strong and Stay Healthy! 🔥✊

Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach