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Home » Lose Weight » Running miles to lose weight? You’re wasting your time – USA TODAY

There are lots of benefits to treadmills, but new research shows that runners are likely to get more out of their workouts if they take it outside. Video provided by Newsy Newslook

Running's great, but it's relatively inefficient for losing weight.(Photo: eggeeggjiew, Getty Images)

In the United States, a nation fatter than any other, running remains the most popular workout activity. That's according to a Fitbit analysis of fitness tracker user data.

And if tied-up treadmills across the country are any indication, much of that running is long distance.

Heres the cruel catch, though: Running miles at a time doesnt shed fat as efficiently as other forms of exercise. In some ways it doesnt help much at all.

As fitness author Lou Schuler explains in his book,The New Rules of Lifting For Women, relying on long-distance running to lose weight poses a key problem. The human body, ever-resourceful, eventually adapts to the repetitive nature of running. And thatadded efficiency means the body burns fewer calories for the same amount of work.

If your goal is to be leaner, then greater endurance isnt really to your benefit, Schuler concludes.

Dr. William Roberts, a University of Minnesota physician and former president of the American College of Sports Medicine, likes running. Hes blogged forRunners Worldand served as medical director for the Twin Cities Marathon in St. Paul.

But If Im looking at a gym and looking at what can I get the most bang for my buck from, its whatever I can use that moves and works the most muscle groups at the same time, Roberts said.

That means adding strength training to any purerunning routine, Roberts said, the latter of which neglectsupper body muscles. Losing weight requires about 40 to 60 minutes of activity most days of the week, he said, and at least half that time should be spent bulking up.

If you can build strength and build muscle mass, youre going to burn more calories, Roberts said. Even if youre idling.

Thats because strength training causes tiny tears in the muscles. Those require calories as theyrepair, meaning your body keeps working long after you leave the gym. Thats less so with steady, moderate jogging.

Fitness coach Adam Bornstein put it this wayinShape: With cardio, you can slog away for 30 minutes at a lower intensity and burn 200 calories or you can just eat 200 fewer calories per day. It's the same thing.

If you love running, fear not: Sprinting may work as well. A study from the University of Western Ontario asked one group of people to run at a slow, steady pace for 30 to 60 minutes, three times per week. Another group ran 30-second sprints, between four and six of them, three times each week a way less time-intensive routine.

The sprinters shed more than twice the body fat of the joggers after six weeks, while gaining some muscle mass. Those who jogged gained none.

Follow Josh Hafner on Twitter:@joshhafner

More: More than 2 billion are overweight or obese globally, new study says

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Running miles to lose weight? You're wasting your time - USA TODAY

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Home » Lose Weight » Running miles to lose weight? You’re wasting your time – USA TODAY