Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was quieter. I think it's because I focused on my studies.
In terms of training, I focused on Pilates, mobility exercises, and running. Maybe that's why I feel like the week was slower.
Although I changed my training routine a little, it remained the same overall.
I don't know about you, but I'm already looking forward to Christmas so I can celebrate with my friends.
Unfortunately, this year I won't be spending Christmas with my family in Brazil. But at least being with friends helps a lot!
Today's topic is about debunking a myth that interests a lot of people. I'll talk about why some runners don't lose weight and how to fix that.
There are many people who start running because they want to lose weight. This is very common. But it turns out that running is not a guaranteed strategy for weight loss... note that I wrote “guaranteed.”
The truth is that running can be used as a strategy for weight loss, but many runners stay stuck in the same loop: same pace, same km’s, same results.
The reason? Your metabolism is smarter (and sneakier) than you think. And if we don’t work with it, you hit that frustrating plateau where nothing seems to change.
Why Most Runners Don’t Lose Weight
Running is fantastic. Clears the head, strengthens the heart, gets you outside, makes you socialize, etc. But here’s the twist that surprises a lot of people: steady-state running alone often stops working for fat loss after a few weeks.
The body adapts quickly — sometimes too quickly.
Let’s break down the big culprits.
→ Body Adaptation: Your Body Becomes “Efficient.”
When you start running, your body burns more energy because the movement is new and demanding. But runners love routine… and so does your metabolism.
After a few weeks at the same pace and distance, your body turns into the “I can do it with fewer calories” mode.
It literally “downshifts” energy expenditure.
Same run, fewer calories burned.
A tiny example:
One runner I coached used to burn ~600 kcal on a 10K. After months of the same loop at the same pace, her watch (and lab test) showed around 430–450 kcal for the same route. Same effort on her end. Different outcome internally.
The fix?
Mix the stimulus.
Intervals, tempo, hills, varied paces. When the body stops predicting, it stops conserving.
→ The “I Ran, I Deserve This” Effect (aka Hidden Calories)
The post-run croissant, cinnamon roll, pain au chocolat, etc.
The “accidental” beers as recovery.
The giant bowl of pasta with greasy sauce that mysteriously appears after long runs.
Runners regularly underestimate intake and overestimate expenditure.
And it’s completely normal — running makes you hungry, and some foods marketed to runners (energy bars, recovery snacks) are basically dessert in disguise.
One of the sneakiest sabotage patterns:
Burn 500 kcal on a run
Add an extra 700 kcal across the next few hours without even noticing
Wonder why nothing changes
Nutrition isn’t about restriction—it’s about awareness.
→ Steady-State Running Doesn’t Challenge Muscle Enough
If all your runs are “comfortable pace,” here’s what happens:
Your cardiovascular system gets better
But your muscle tissue gets just enough stimulation to maintain, not develop
Which means you’re not building the lean mass that boosts metabolic rate
When you add:
strides
sprints
hill repeats
strength training (just 2x/week!)
You increase lean mass.
And lean mass is the metabolic engine you want running 24/7 — not just during your run.
→ Underfueling = Slowed Metabolism
A lot of runners assume “eat less + run more = lose weight.”
In reality:
Eat less + run more = tired, hungry, hormonally stressed, and stuck.
Underfueling leads to:
lower thyroid output
slower resting metabolic rate
decreased training quality (so fewer calories burned overall)
intense cravings later in the day that blow the deficit wide open
Runners who fuel properly:
run better
build more lean mass
recover faster
lose fat more consistently
I know it feels counterintuitive… but sometimes the way to lose fat is to eat a little more, strategically.
→ The Wrong Kind of Consistency
Consistency is amazing, but only when it evolves.
Many runners do:
the same 30–45 min runs
the same pace
the same routes
the same weekly structure
This is like going to the gym, lifting the same 5 kg dumbbells forever, and wondering why your biceps never change.
Your body adapts beautifully… which is wonderful for performance, not so wonderful for fat loss.
THE FIX
How do you actually fix it?
Here’s a simple, sustainable structure runners can use to finally get body recomposition moving.
1. Mix Up Your Running Stimulus
Try a different pattern, like:
1 interval session (short and spicy)
1 tempo or progression run
1 easy run
Optional long run (but not every week needs to be long)
To set up or find out the best training options for you, it is best to hire a running coach or even subscribe to specialized apps, such as Runna, Strava, etc.
2. Strength Train 2×/week
Not bodybuilding.
Not hours in the gym.
Just some strength exercises!
30–40 minutes is plenty.
Strength training is what turns you into a calorie-burning machine outside your workouts.
3. Fuel Enough… but Not Mindlessly
A few practical tweaks:
Eat a protein-rich breakfast after morning runs (~20–30g of protein).
Don't reward every run with a sweet treat; maybe only the long runs.
Watch energy-dense “healthy” snacks (trail mix, smoothies, bars).
Add veggies and fiber to meals to feel full without overeating.
4. Look Beyond the Scale
Use:
waist measurements
photos
how your clothes fit
how your pace feels at the same HR
Runners often lose fat but gain enough muscle that the scale barely budges.
This is still a win. A massive one.
Also, increased glycogen storage and muscle repair during training cause your body to hold onto more water, giving the impression that you have gained weight, which is different from gaining fat!
When you understand how your body adapts, how hunger sneaks in, and how to balance training with smart fueling, everything suddenly clicks.
And honestly… it doesn’t take massive changes. Just the right ones.
If you’ve been stuck for a while, this is your reminder that it’s absolutely fixable — and you don’t have to guess your way through it.
If you’d love a small community of runners working on body recomposition together, tell me COMMUNITY — I’m considering creating one.
Product of the Week
This week's Product of the Week is the Fast and Free running belt from Lululemon.
I've lost count of how many running belts I've bought, and this is the ONLY one that doesn't bounce while I'm running.
In addition to fitting your phone, cards, and other items, there is space on the side to carry lip balm (or other small items) and keys, which are secured by a cord. This means it is impossible to lose or have stolen.
I love the Lululemon brand, but if the belt wasn't worth it, I wouldn't recommend it. And for the quality, I think it's worth the price.
Track of the Week 🎧️
This week's Track of the Week is an electronic music with a 70s beat! This is another old classic!
Perfect for that comfortable, smooth run!
I’ve chosen Sing it Back - Boris Musical Mix - by Moloko, Boris Duglosh, Michael Lange
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso