Hate running? Study reveals the most effective weight loss methods

As you’ve probably noticed, running– which has always been a fashionable form of exercise– has skyrocketed in popularity over the past few years. 

It seems every man and his dog are now part of a 6 AM run club, sharing their unsolicited Strava loops on repeat to the rest of the world (I have my speagle Barkley’s 5 km rundowns from the family group chat to prove it.) 

There’s a well-deserved (but no less palpable) smugness to those who run regularly, leaving us brisk walkers and Pilates enthusiasts feeling more than a little inadequate. 

But while loyal runners sing the praises of their intense yet fail-safe method for weight management and longevity, one new study suggests solely relying on a daily jog may not be as effective for weight loss as we’ve all been led to believe. 

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Details of the study

Now, though the idea that regular exercise prevents sarcopenic obesity is hardly new, this particular study found our long-held notion of what type of exercise is best to promote weight loss may be misinformed. 

In other words, sticking to hardcore cardio over your entire lifetime– while an effective way to burn calories and increase stamina– may not be the most effective or healthy method of sustained weight loss as we age. 

According to researchers in Finland, while lifelong runners can attribute their steady weight management to their discipline on the track, athletes of a different category showed greater potential for weight loss in their chosen field: strength-based training. 

The study examined the impact of different training methods over a lifetime against the natural physiological effects of ageing, such as the body’s metabolism reset to conserve fat stores (an evolutionary process to prevent starvation). 

Comparing the body composition of regular runners, strength trainers and individuals who participated in little to no physical activity, researchers analysed each group’s fat mass, muscle strength and prevalence of obesity across various age intervals.

The study’s findings

As they say, variety is the spice of life. As it turns out, it’s also the key to managing healthy muscle mass and fat mass as we age. 

The study found the adults with a lower prevalence of sarcopenic obesity were those who participated in regular exercise throughout their entire lives, such as strength athletes who emphasised muscle mass, or sprint and endurance athletes who demonstrated low levels of fat mass. 

However, the research pointed to unavoidable changes in body composition as a result of ageing, concluding that even the fittest individuals need to incorporate other methods into their routine to achieve optimal health in old age. 

“Other interventions than just exercise (e.g., diet) may be necessary to manage fat mass in order to maintain a more optimal body composition in older age, which would be particularly important for those approaching the obesity threshold,” the study explains. 

So, if you’re someone who runs purely in pursuit of losing weight, it may be time to supplement your weekly workout schedule with a few strength sessions and Reformer classes. Plus, don’t skimp on the necessary food groups.