Hello and welcome to episode five of the Beyond FEAR podcast. I’m Jen Coppock, and today we’re going to be looking at running for weight loss—how running can be used as a tool to lose weight, the impacts of running, whether Couch to 5K actually works, and a quick look at Mounjaro and its impacts on running. If you’ve never heard of Mounjaro before, it’s a weight loss drug. I do a lot of these podcasts for people taking Mounjaro or similar medications, so today we’ll be exploring what that does to your body in relation to running.
When looking to lose weight, whether through running or otherwise, nutrition comes first. You can’t outrun a bad diet, as they always say. To lose weight, you need to be in an energy deficit, meaning you need to burn more energy than you’re consuming. So, that means focusing on your nutrition and diet. If you’re consuming a certain amount of energy each day and burning the same amount, you will maintain your weight. If you start eating a little more than what you’re burning each day, you’ll put on weight; if you start eating a bit less, you’ll tend to lose weight. Notice how I say “tend to”—it doesn’t always work that way. There are many other factors at play in your body, such as metabolism and how much energy your body wants to burn.
A lot of people say it’s about a calorie deficit or calorie counting. Personally, I’m not a fan of calorie counting—I’ll probably do a whole podcast on that, maybe next week, on why calorie counting doesn’t work. Your body adapts: the more you do something, the more efficient your body becomes at burning energy for that task. So, when we look at running, what tends to happen is, if someone’s never run before, they’ll start running and tend to burn more calories and lose weight at the beginning. But as time goes on, the body adapts.
You might have a Garmin or a Fitbit that says you burned 300 calories on a run, but after running for 12 months, doing that same run again might actually burn only 100 calories because your body has become more efficient. It’s got used to the activity and saves energy where it can. Another thing the body does is start shutting down non-essential systems to conserve energy. If you’ve done the TDE (Total Daily Energy Expenditure) calculator, it might say you need to burn a certain amount of calories a day, but your body might not actually be burning that much.
There was a study—this isn’t the “Nerd Alert” today, but I usually do a “Nerd Alert” where we look at a particular study—done on hunter-gatherers. The study expected these extremely active people to burn around 5,000-6,000 calories a day because they’re out hunting and gathering food all day. However, they were burning the same amount as an office worker because their bodies had become so efficient that they didn’t need to burn any more energy. In times where they were pushing themselves a bit further, the body just shut down non-essential systems.
Typically, women will burn 1,600 to 1,800 calories a day, and men 2,000 to 2,200 calories a day. When you start a new exercise plan, you will burn extra energy and may dip into your fat stores unless you eat those calories back. That’s because the body hasn’t adapted to that new plan yet. For example, if you’re training for a marathon, your body might get used to those long runs, and eventually, it won’t burn as many calories. However, when you do the marathon itself, which might be the furthest you’ve run, you’ll burn that extra bit of energy.
On the whole, your body will burn 1,600 to 1,800 calories a day if you’re female. So, when you’re calculating your energy needs, bear in mind that you probably still only need to eat those 1,600 to 1,800 calories a day, even if the calculator says more. If you’re on Mounjaro, it does change things a bit. I’ll be honest—when I see people posting in groups saying they’re eating more than 2,000 calories a day, I’ve been there, done that, and advocated it as a personal trainer. But it doesn’t work, at least not in my experience, unless you’re looking to gain muscle and bodybuild.
Now, about Mounjaro—you might not have heard of it, or you might be thinking, “Oh, I’m not doing weight loss drugs.” That’s fine. It’s only available privately in the UK for those with a BMI over 30, though it has been approved for the NHS for weight loss, typically used for type 2 diabetes. It’s not really a drug; it’s a peptide that adds proteins to the cells, slows down digestion, and changes how your body metabolises energy. If you respond quickly to it, you can see substantial weight loss with limited or no side effects. I lost two stone in two months, and another stone over the following two months, though I was adjusting my doses during that time.
Moving on from weight loss drugs to running—The best way to get started with running is to run, doing it little and often. There’s a style of running called “jeffing” or “to Jeff,” named after Jeff Galloway, who created the run-walk-run method. It’s a great way to build stamina. When we start running, even if it’s slow, it uses a lot of energy because your body isn’t used to it. A good way to start is to set up an interval timer or use ad hoc markers along your route—run to a point, then walk to another. Generally, walking allows you to recover within one to two minutes. From a coaching point of view, if you run for two minutes, you want to walk for two minutes. If you run for five minutes, ideally, you should walk for five minutes. However, most people recover in less time, so walking for just one minute can be effective.
It’ll teach your heart to settle down quickly in that minute, but I understand this method might not work for everyone. If you try it and feel too exhausted to go again, it’s fine. Take longer if you need to. What works for one person might not work for another, so it’s about finding what suits you. Pace is a big factor in how you progress and enjoy running. Setting off too fast leads to a world of suffering, and it’s not much fun. While it’s fun to go fast occasionally, when you’re just starting, the best pace is conversational pace—one where you can talk while running.
If you’re listening to this and thinking, “There’s no way I could run and talk,” don’t worry—it will come. When you’ve found a nice, steady rhythm, where you’re chugging along and having a conversation without getting out of breath, that’s a sign your base fitness is there, and your body is ready for more. Once you’ve established that steady pace, you can build up the distance to marathons or even ultras (ultramarathons are over 26.2 miles). Many ultra runners incorporate walking, often joking that they run to the nearest hill and then walk up it.
When you start running, your body makes physiological changes to adapt. Imagine being chased by a bear—your heart rate goes up, you start sweating, and your body thinks it’s running for survival. After the run, your body starts making changes to ensure you survive next time. For example, it builds more alveoli in your lungs, where gas exchange happens, allowing more oxygen in and more carbon dioxide out. Your body also builds more capillaries, tiny veins that help with gas exchange. These changes improve your ability to breathe and get oxygen to your muscles.
The first three runs are usually the worst because your body hasn’t adapted yet. Typically, in Couch to 5K plans, the first week is tough, but it gets better by the fourth run. Once you reach a point where running becomes easier, you can build up from five minutes a day to longer runs. Five minutes might seem short, but it’s a good starting point. You can build from walking one minute and running one minute to longer intervals over time. Consistency is key, so taking rest days between runs can help your body recover and adapt.
For those aiming to run a 5K, building up to three 20-minute runs each week is a good place for your cardiovascular system to be. If you want to run 5K, you might need to extend that to 30-40 minutes. While some people hit 20-minute 5Ks, for those on a weight loss journey, 30-40 minutes is a more realistic goal. If you train to run for that length of time, it should be enough to start working on your 5K pace. If you’re happy with your pace, stick with it—there’s no need to get faster unless you want to. Generally, once you’ve reached the 5K distance, you can start working on speed.
Now it’s time for the Nerd Alert. Last year, in 2023, there was a study titled “Couch to Ouch,” which looked at Couch to 5Ks. I mentioned in one of the Mounjaro groups last week that I wanted to look at whether Couch to 5K works, and someone responded that it always works. However, this study showed that only 27.3% of people completed the program. The main reasons for dropping out were muscular issues (injury), negative emotions, and doubts about the plan. I’ve always argued and doubted the plan myself, so I get it.
Injury was a significant factor in people dropping out—over 20%, maybe 19%, of participants left due to musculoskeletal injuries. Often, Couch to 5K plans are rigid, but they’re just general guides. Your body may react differently, so some people might find the plan too easy or too hard. This is where a personal coach can help, as they can tailor a plan to your specific needs. General plans don’t do that—they just outline a week-by-week progression, which might be too much for some people.
Sometimes, Couch to 5K plans jump up too quickly in difficulty. For instance, if you’ve been running for a few weeks and start feeling tightness in your hip flexors or calves, you might push through the pain to stay on track, which can lead to injury. Running clubs are great for socialising, but if you’re running into an issue, it’s important to listen to your body. Running isn’t supposed to hurt—if a muscle is really hurting, you should stop and find the underlying reason, whether it’s core strength, balance, or hip flexibility.
When we’re overweight, every pound of extra weight puts around seven pounds of pressure on your knees, increasing the risk of injury. However, this pressure also helps strengthen your joints, so it’s a double-edged sword. It’s important to listen to your body, rest when needed, and regress a week in your plan if you start feeling pain or tightness. This will still help your body adapt and lose weight without causing injury.
If you’re following a Couch to 5K plan and find it too difficult, you can repeat a week or even regress by a week or two. This will help your body build strength and adapt without pushing too hard. One of the other reasons people didn’t complete Couch to 5K was doubt about the plan. Some plans have big jumps in difficulty, which can be daunting. For example, you might go from running five or six minutes to being expected to run 12 minutes. This can be intimidating, especially if you’re running with a club and feel pressured to keep up.
Strength and conditioning are also important when running, as they help prevent injuries. If you have tight muscles, they can pull on different parts of your body, causing pain and injury. Core strength, balance, and hip flexibility are all crucial for running without injury. If you’re running and experiencing pain, stop and look at these areas—they’re likely the cause of the problem.
If you don’t have a plan, I’ll be offering a free code in the description for TrainingPeaks, a platform I use with my athletes. All my plans are currently $4.95, the lowest price allowed, but with the code, they’ll be free. There will be a Couch to 5K and a Couch to 10K plan available. TrainingPeaks also has a premium version, but you can start with the free one. You can sync the plan with your Garmin or Fitbit, and it will guide you through your workouts.
I focus on perceived effort in my plans, encouraging you to go easy and enjoy running. There’s a quote that says, “The run begins when you forget you’re running,” and I remember thinking, “I’ll never forget I’m running—I’m out of breath and struggling.” But there have been times during long runs when I’ve found that zone and forgotten I was running, and it’s a wonderful feeling. When I completed Couch to 5K with a club, we were running at the club’s pace, which was too fast for me. I was overweight at the time, around 16 stone, and it’s a wonder I didn’t get injured. I used to ice my knee after every run because of an old injury, but after a few months, I realised it didn’t hurt anymore, which was a victory.
We were running 10-minute miles because that was the pace everyone else was running at. After we completed the 5K, I felt pressured to maintain that pace, which made running less enjoyable. I’ve since learned that 80% of your runs should be at a conversational pace, where you’re not getting out of breath. This makes running more enjoyable and sustainable. Slowing down and enjoying the run is often overlooked in plans, but it’s crucial for long-term success.
If you’re new to running, try to enjoy it and smile—it actually lowers your heart rate and releases feel-good chemicals. Not every run needs to be a race, and you don’t have to race every segment on Strava (a platform for recording your runs). Strava is great for tracking your runs and competing with friends, but remember to enjoy the process.
To recap, if you’re looking to lose weight, focus on nutrition first. Running will help improve your body, but it won’t necessarily cause significant weight loss unless you’re also managing your diet. Mounjaro can affect your energy levels, making it easier to do longer distance runs but possibly harder to improve your short paces. Start small, stay consistent, and listen to your body—you are the expert on your own body.
If something hurts or doesn’t feel right, it’s probably not right, so see a doctor or physio. I have videos on YouTube that can help you identify whether the issue is core strength, balance, hip strength, or hip flexibility. I’ll try to consolidate them into one video for easier access.
Now onto the Q&A. Nicola says she’s doing Couch to 5K and enjoying it, but a few weeks ago, she was diagnosed with osteoarthritis in her knees, so she’s not sure if she should continue running. The best advice is to ask your doctor, whoever diagnosed you with osteoarthritis, and see what they say. I did ask Nicola if she’s taking Mounjaro, and she is. Mounjaro has been shown to reduce inflammation in joints, and there are studies being done on whether it might help rebuild cartilage and possibly reverse osteoarthritis. However, more studies are needed to confirm this.
If I were diagnosed with osteoarthritis and was in the middle of Couch to 5K, I would still run as long as it didn’t hurt. If it hurts, that’s different—stop and see a doctor. Check out my videos to see if there’s any strength or flexibility issue impacting your condition. Strengthening your hips or working on your flexibility might relieve some of the pressure and help your osteoarthritis.
Karina runs three times a week and has been running since February but can’t run 5K in under 40 minutes. She says it’s all in her mind and would like tips on how to overcome that. First, it’s difficult to address mental barriers without knowing what thoughts are holding you back, so I suggest writing down the thoughts that go through your head when you’re running. Often, these thoughts come from external sources—things people have said or implied. Once you’ve identified them, you can challenge them with more empowering thoughts.
If you’re struggling with speed, I recommend adding an interval session each week. It doesn’t have to be much—just 10 one-minute sprints, where you run as hard as you can for one minute, then walk for one minute. These will help build fast-twitch muscle fibres and improve your speed. Start with four sprints and gradually increase to ten. This, combined with addressing the mental side, should help.
Helen joined a running club in February. She weighs 19 stone and ended up damaging her ligament, which prevented her from walking for two months. She couldn’t remember which ligament it was, but ligaments take a long time to heal, usually six to nine months. While injuries suck, it’s not because of your weight—it might have just been too much load or a fluke accident.
Strengthening will help, so once it’s healed, get back out there, but make sure it’s fully recovered before you do. Try a gentler program or one of my training plans, which are free. It’s important to make sure your ligaments are happy before you start running again.
Jenny used to be a runner but gained weight during COVID lockdowns. She hasn’t run in over two years and misses it. I know there’s no question there, but a lot of us are in the same boat—active before COVID, then the weight piled on. If you haven’t run in two years, get back to it, but listen to your body and take it slow. Following a plan and doing your stretches and strength work should help, but make sure to listen to your body and regress as needed.
Bethan says she’ll take any tips—she wants to run again but has really tight Achilles and calves. She can run for a minute before they start hurting. Stretching helps, but she can’t get past it. The best way to stretch the calf is to not stretch the calf directly but stretch something else, like the quads or hamstrings, as tightness in those muscles can pull on the calf. Sometimes a shoulder injury can even cause tight calves due to biomechanics. Holding stretches for 30 to 60 seconds, or even up to two minutes, can make a big difference. I do have a stretching video on YouTube that might help.
Lastly, Luke asks if there’s a way back after a significant injury and losing weight. Yes, absolutely. Your body will adapt quicker because it’s done marathons before, so while it might feel like you’re starting again, your body will remember and get back to where it was faster. However, you might be more sensitive to pain in the injured area, so make sure to do your stretches, strengthen your hips, quads, and hamstrings, and keep an ice pack handy for after your runs.
That’s everything for today’s Q&A. Hopefully, that covered everything you’re thinking about regarding running and losing weight. If you have more questions, feel free to leave them in the comments, and I’ll reply as best as I can. Enjoy your day, and crack on!
