News

Weight-Loss Warriors

June 25, 2010
By Donna Fraser

Two runners share how they used running to battle the bulge - and win.

There aren’t too many things in life you can truly run away from. It’s impossible to run away from a bad haircut and it’s downright rude to bolt from a bad date. But you can literally sprint away from your muffin top. Running, in combination with a few changes to your diet, can help you shed extra pounds and maintain a healthy weight. We asked two weight-loss winners - and now running enthusiasts - to share how running helped them get slim and healthy.

Name: Shannon Klie

Age: 33

Strategy: Try out the treadmill to slim down

Weight lost: 50 pounds

How she did it: Shannon Klie was already making changes to her diet, including a stint with Weight Watchers, and trying out every cardio class at her gym in an effort to lose weight, when she discovered running - by default. When she moved into a condo building two years ago, Klie decided to cancel her gym membership in favour of the much cheaper - and much closer - workout room one floor down. “I was used to using the elliptical, but the one in the building was broken, so I had to try the treadmill instead,” she says. This forced introduction transformed her weight-loss journey.

A former recreational runner during her university days, Klie wasn’t totally new to running but hadn’t tried it in years, since an old back injury forced her to quit. Over the next several months, Klie gradually took to her newfound exercise regime, slowly increasing her run-walk ratio, setting the control pad for longer distances and at increasing speeds. A few months later, she even signed up for her first 5K race. “I was starting to feel like a real runner and was beginning to see the results,” she says.

Klie has since dropped 50 pounds and noticed drastic changes to her body. “I have slimmer hips and thighs, a tighter tummy and definitely a smaller booty,” she says. Her diet has slowly evolved, too, including more lean proteins, slow-burn carbohydrates like whole grain bread, fruits and veggies. Although she doesn’t fret over her diet too much, Klie appreciates the rewards her running affords. “Now when I have a bit of chocolate, I don’t have to feel guilty about it,” she says. “I don’t go crazy with it, but a little here and there is OK.”

Klie continues to run three times a week, twice on the treadmill and once outdoors, and is averaging a total distance of about 10-15K. She also cross-trains with a weekly spin class and maintains her healthy diet. “Setting small race and weight-loss goals has kept me motivated,” she says. “I can’t believe the compliments I’ve been getting about how good I look and it’s definitely thanks to the running.”

Name: Jeremy O’Krafka

Age: 32

Strategy: Join a running group to shed extra pounds

Weight lost: 30 pounds

How he did it: When Jeremy O’Krafka’s daughter was born almost five years ago he began to pack on some sympathy baby weight. “Our lifestyle changed drastically after she was born and I gained 30 pounds in a matter of months,” he says. “All I could think was ‘Wow, I have to do something about this.’” So, he signed up for a clinic with the Running Room. Without really knowing what he was getting into, O’Krafka - a running first-timer - bypassed the learn-to-run group and opted for the marathon clinic instead. “I thought, if I’m going to commit to this I’ll have to go all the way,” he says.

Little did know how far that would be. O’Krafka’s first evening with the clinic was a 6K tempo run. For the first 3K he tried to stay with the front of the pack, but soon realized he couldn’t keep up. It took him a while to get up to speed with the other members of the clinic who had at least a little experience with running. “The first few weeks were pretty intense,” he says. But despite the rocky start, O’Krafka was addicted.

The clinic gave him an instant network of friends and a much-needed boost to his social life, an area that had been neglected since he’d become a dad. Better yet, without any effort aside from his five runs a week, O’Krafka was watching the pounds melt off. He hadn’t even modified his eating habits very much. “I was making more rice and pasta to keep my energy up, but otherwise I really didn’t change my diet,” he says. “I cut out the obvious stuff like desserts and fried foods, but that’s it.”

By race day not only had he dropped the extra weight, he was also stronger than ever. And by his second marathon a year later, O’Krafka was hitting a number on the scale he hadn’t seen since high school. But his running career didn’t slow down once he reached his goal weight. He still trains several days a week and hopes to qualify for the Boston Marathon by 2013. “Running has been so good for me,” he says. “It has introduced me to new people, helped me deal with stress and so much more.”

Seven Slimming Strategies:

The latest research shows that exercise alone - even a calorie scorcher like running - isn’t the most efficient way to shed pounds. The best weight-loss strategy also includes a balanced diet. We asked Cara Kasdorf, a registered dietitian and sports nutritionist in Cambridge, Ont., for her top tips.

1. Go easy on energy bars. If you’re running shorter distances at lower intensities, chances are you don’t really need energy bars, gels or sports drinks. Most are very high in calories and can set you back as many as you just burned on a 5K run. “You don’t want to overcompensate for the work you’ve done,” she says. “This is one of the biggest mistakes people make.”

2. Fill up on fibre. High-fibre foods tend to be lower in calories and make you feel fuller for longer. Keep your fridge stocked with fresh veggies you can grab on the go. Carrot sticks and hummus make a nutritious and filling snack. Beans, lentils, brown rice, oranges and pears are all high in fibre and easy to work into meals and snacks.

3. Pay attention to portion sizes. How much is almost as important as what you’re eating. A portion of protein such as tofu or chicken should be no bigger than a deck of cards and a serving of pasta should be about the size of a tennis ball.

4. Beware “reward” snacks. A long, hard run - no matter how gruelling - doesn’t give you a free food pass. Instead of satisfying your post-run hunger with a bag of cookies and tub of ice cream, try a small cup of chocolate milk. It’s a nutritious treat that will also satisfy your sweet tooth. “It contains just the right balance of protein and sugar - it’s perfect for runners,” Kasdorf says.

5. Never skip breakfast. Missing your morning meal makes you hungrier throughout the day and more susceptible to high-calorie temptations. If you’re in a rush take a piece of fruit and cup of low-fat yogurt to go.

6. Avoid weekend calorie benders. Researchers at the Washington School of Medicine in St. Louis found that most dieters lost weight on weekdays, but not weekends. A Saturday night of binging on burgers and beer won’t help your waistline, even if you’ve been good all week. Keep your indulgences to a minimum, advises Kasdorf.

7. Eat more often. You should be re-fuelling every three hours to keep your energy up and blood sugar steady. And, aim to consume about 70 per cent of your calories before dinner. “If you’re still hungry in the evening you’re probably not eating enough earlier in the day and should add a little more to one of your meals or snacks,” she says.

Bonus Tip

According to Cara Kasdorf, a registered dietitian and sports nutritionist in Cambridge, Ont., runners who are trying to lose weight should consume no more than 25 calories per kilogram of body weight per day - that’s about 1,700 calories for a 150 pound person.

Donna Fraser is a runner and health writer in Toronto.