“I think I need to run more…”

“I think I need to run more…”

It’s something I hear so often from people who train, those beginners and advanced alike. Of course upon hearing this, I must always inquire as to why…

Now, if I get a response explaining that the person wishes to increase their cardiorespiratory endurance or has signed up for a competitive event that requires running, then I’ll leave it alone at that. After all, specific physical endeavors require specific training, and running to get better at running doesn’t miss the mark. As long as you can accept the reality that chasing several different goals at once usually doesn’t get you very far with any of them, live your life as you please.

However, the response I usually get to my question is more in the realm of “…because I feel like I need to be leaner.” First off, if this sounds like you, join the club. I’d bet good money that most people you’d run into on the street wouldn’t mind being leaner… with some more muscle, and also stronger, and better looking as well, with better hair and more money in their pocket and an impervious resistance to the curse of aging…

So the point is, yes, we all would like to have a lower body fat percentage. But if you already train consistently and intelligently, the real question is why running has to be pegged as the end-all-be-all for getting lean.

One important detail to note here: when I refer to running, I’m referring to the kind done at a slow pace for long durations – what would qualify as “jogging” for most folks, and what many simply refer to as “cardio.”

First and foremost, manipulating body composition ultimately comes down to manipulating energy balance, aka “calories in vs. calories out.” If you’ve never tracked this data for yourself, my previous post titled Body Composition Basics provides a great starting guide. You’ll notice that nowhere in said post is there any prescription for cardio, running, or any specific kind of exercise. This is because while these modalities of physical activity can be used as tools to help expend more calories, they are not essential to being in a caloric deficit necessary to lose fat.

Now, for many folks who like to run, and prefer to run as their primary source of exercise, that’s fine. If you are in a position where you would rather eat more and run the calories off than eat less and not run, that’s perfectly acceptable. If you enjoy it, that should provide enough of a reason for anyone.

But the water starts to get a bit murky with some of the “fat burning zone” claims…

Many proponents of slow-pace, long-duration running cling to research done on respiratory exchange ratio, or RIR. RIR is a measure of oxygen consumption during exercise along with the corresponding carbon dioxide that is produced. Basically, by analyzing these values as a ratio comparative to the air of the testing environment, you can roughly estimate what percentage of energy production is coming from stored fat and what percentage is coming from stored carbohydrate.

Imagine RIR as a gauge, with fat on one end and carbohydrate on the other. The needle stays closer to the “fat” end during low-intensity physical activity and shifts toward the “carbohydrate” end as intensity increases.

So, in theory, since we all want to burn fat, we should just keep all our exercise at low intensities…. right?

Perhaps not.

Context is crucial here. Although it’s established that a higher percentage of calories burned while exercising come from fat at low intensity, there are also less total calories burned when duration is equated. Remember that total calorie balance is the overruling factor for weight loss or gain. And total calorie balance doesn’t care that you burned a higher percentage of calories from fat during your workout if you’re still eating a surplus of calories.

Let me provide a hypothetical example:

Workout A solely involves jogging on a treadmill for an hour, burning about 300 calories.

Workout B consists of higher-intensity circuit training, burning 600 calories in 45 minutes.

In this case, Workout B is more effective at burning fat, regardless of RIR data, because it burns twice as many calories, making it much easier for you to achieve your goal caloric deficit. Not only that, but it’s also more efficient, since the workout is completed in less time.

This is another variable to consider – time. I won’t spend an excess of words on this topic, because I think I can sum it up rather succinctly for most of those reading. We’re all busy and devote significant amounts of time to other endeavors. Therefore, participating in rewarding activities that take less time is unarguably a better investment than participating in activities that take more time and yield relatively the same reward. The call is ultimately up to you though… it’s your time, after all.

Other additional benefits of higher-intensity conditioning, also commonly known as HIIT (High Intensity Interval Training), include a rise in metabolic rate post-workout and a higher potential of gaining muscle mass due to the likelihood of using resistance exercises as part of the regimen. These routine long-term spikes in metabolic rate coupled with the increasing basal metabolic rate that comes with added muscle mass also help to maximize fat loss over the long run.

However, if you choose running as your primary form of exercise because you enjoy it, or if you have to because of certain limitations, have at it. Better to train in some way, shape, or form than not train at all.

On the flipside, if you want to lift weights or do some form of HIIT, know that these modalities are proven to be just as, if not more, effective at managing body composition, especially if building or maintaining muscle is a priority.

Ultimately, finding a way to manipulate caloric balance through both nutrition and training in a sustainable way is the best strategy for long-term results. Find what works for you and be consistent.

Feel free to comment with any questions or thoughts; you can also contact me directly at strengthscrolls@gmail.com

Thanks for reading!