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Matthew Boyd / June 23, 2022

Running to Lose Weight? Avoid these Mistakes

Today, we’re chatting with Stephanie Small about Running to Lose Weight. Steph is a Registered Dietician who specializes in helping recreational and competitive athletes. In this episode, we discuss the role of running in fat loss, how to avoid gaining weight if you’re training a lot and how to modify your diet to allow you to lose body fat without compromising your training.

This was a fascinating interview with lots of practical tips and answers to questions that I hear all the time. Stick around until the very end as Steph answered a couple of follow-up questions by email that I’ve recorded and added to the end of the episode.

Subscribe to The Adaptive Zone Podcast…

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Running to Lose Weight

  • 00:00:00 Introduction
  • 00:08:22 What is the difference between “weight” and “body composition”?
  • 00:09:27 Can running help with fat loss?
  • 00:19:33 How much carbohydrate do I need for a run?
  • 00:20:55 If I’m training for a race, can I also shed a few pounds at the same time?
  • 00:27:48 How does Weight Loss affect Hormones?
  • 00:31:52 How do I avoid losing muscle if I’m running to lose weight?
  • 00:41:23 Can I use protein shakes to help?
  • 00:51:15 How do I measure fat loss?

Cool Stuff Mentioned in the Show

  • Fuelling your Training: Understanding glycogen metabolism with Bob Murray PhD
  • Nutrition for Endurance Athletes | E12 with Harrison Blizzard, Registered Dietician
  • Steph’s Paper: Impact of Dietary Carbohydrate Restriction versus Energy Restriction on Exogenous Carbohydrate Oxidation during Aerobic Exercise (Small 2021)
  • Steph’s Blogs: The Thyroid 101 | Sports Nutrition for the Recreational Athlete

Connect with Steph

  • Website: StephanieSmallCoaching.com
  • Instagram: stephaniesmall.rd
  • Research Gate: Stephanie Small

More from Matthew Boyd Physio

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Work with Matthew Boyd Physio

  • Running Technique Analysis
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  • Strength Training for Runners

Filed Under: Cycling, Podcast, Running, Swimming, Triathlon Tagged With: Diet, Fuelling, Hydration, Weight Loss

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Disclaimer

I am a Registered Physiotherapist within the province of Alberta, Canada only.

Any online consultations with individuals located outside of Alberta will be in my capacity as a Certified Running Coach. I do not provide Physiotherapy or injury rehabilitation services to anyone located outside of Alberta, Canada.

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