Why You Don't Need To Run

I recently had some back-and-forth discussion in the comments section of an NYT article on seniors and running. The article features several examples of individuals between 75 and 90 years old who run- some of whom did not begin running until after age 60.

While I didn't have any issues per se with the article- these runners are certainly an inspiration, having found an activity which they enjoy, as well as a thriving, supportive community- I did want to point out a couple of things lest people get the idea that running is an important part of a fitness program, and that it's safe for everyone.

I almost titled this post "Why You Shouldn't Run," but part of the point I'm trying to make is that if you enjoy running, if it gives meaning to your life, provides you with meaningful goals and a sense of community, and you're able to do it safely without injury, then by all means, do it. But hopefully, by the end of this post, you'll do it with a proper appreciation of the risks, and perhaps- if you actually dislike running, or keep injuring yourself- feel less guilty about not doing it.

Among the commenters to the post were many who believe that running is- if not the main focus of a proper fitness program- at least an important part of one. "You need to do both strength training and cardio," was an oft-repeated theme.

This is one of the most common misconceptions I deal with when working with a new client- and it's no surprise when you consider who's giving them the advice: the Fitness Industrial Complex. For studios and gyms to make money, they need clients using their facilities for many hours per week, and so it makes sense that they would segment the market into various niches including "cardio," "functional," "toning," "flexibility," etc. But this only serves the interest of the gym owner, and not the client. It's well-established in the research that all of the aforementioned boils down to strength- the stronger you are, the quicker you can move, the less bodyfat you'll carry, the more flexible your joints will be, the less your heart and lungs will work at any given level of effort- and further, a well-designed, safe and efficient strength program takes only a few minutes per week, and can be done with minimal equipment.

A quick look at the photos accompanying the article shows that- with perhaps one exception- all of the featured subjects show a profound lack of skeletal muscle. And it's no wonder: in its quest to become as efficient as possible, a body that does only running without strength training will atrophy vital fast-twitch muscle as unnecessary for steady-state, low-intensity running. Add to that the natural muscle wasting that occurs as part of the aging process (sarcopenia), and it becomes apparent that these otherwise inspirational individuals are not as healthy as they could be, and that following in their footsteps will not make you healthier. Of particular note for elderly individuals is the fact that strong muscles require strong bones, tendons and ligaments to support them, and if you only do running, not only will you be missing the strength to prevent a fall, but a sprain or fracture- if not an injury directly related to running- is also likely in your future.

I've detailed in another post why steady-state "cardio" is not doing what people think it does, but the short version is: the heart and lungs work to the demand imposed on them by muscle, and the more efficient the muscles become through proper strength training, the less demand will be made upon the cardiovascular system. The vast majority of the improvements people are looking for from running actually happen in the muscles while you're sitting on the couch after your strength training session: that's what recovery is for.

This is the key to health: skeletal muscle mass. Sending your body the signal that it needs to get stronger on a regular basis sets the stage for all kinds of amazing things to happen: the immune system strengthens, metabolism increases, there are improvements in cognitive function, bone density, mood, digestion, sleep, body temperature regulation, insulin resistance, blood lipid profile- I could go on. And all it takes is a few minutes of proper strength training: intense, brief, and infrequently performed.

Many believe they need to do cardio in order to induce a caloric deficit for fat loss. This is a waste of time- if there were any activity worth doing solely for burning a meaningful amount of calories, we would never have evolved as a species: we would have collapsed chasing down our prey. The amount of calories burned while running is a rounding error compared with what we normally expend just sitting around: running 1 mile burns approximately 100 calories (and this expenditure declines as the body becomes more efficient over time). For context, and to drive home the point that exercise is wasteful for fat loss, that is the amount of calories in about 5 potato chips. There's a reason we say that "Six-packs are made at the kitchen table, not in the gym." Add to that the likelihood of injury (and if you're overweight, a running injury is virtually guaranteed), the amount of time running takes out of your day, and it becomes clear that your fitness time (and money) are better spent elsewhere.

Proper strength training helps set the stage for fat loss with an appropriate, whole-food diet: your metabolism will be increased, you will partition the calories you take in differently, and appetite is decreased. The weight you lose will be primarily fat, as the body knows to preserve muscle and lean mass.

To wrap up, if running is an activity (it's not exercise) that you enjoy, then you should absolutely feel free to do it. But if you hate running- but feel you need to run because you've been told it will make you healthier, lose weight, or improve your cardiovascular performance- then you can abstain without guilt, secure in the knowledge that you are already doing the most efficient, safe, and evidence-based thing you can be doing for cardiovascular health: proper strength training with TimeSaver Strength.

Most people are confused about how to get in shape. At TimeSaver Strength, I've created a simple, super-efficient program that condenses an entire week of workouts into just a few minutes so you won't waste time doing things that don't work. Schedule a free consult with me now!