I LOVED the ISSA Running Coach course! One downside was that it was entirely in PDF format and required reading. Since I prefer learning on the go, I converted this important chapter into an audiobook. Keep in mind, some of the words, graphs and charts may sound a bit off, so you’ll need to follow along in those sections. I listened to this specific module at least 5x!

This is a link to the full course: https://www.issaonline.com/certification/running-coach

There are 10 modules with dozens of chapters in the course. I really liked the info but feel the course platform is a little behind the times, so I stepped it up. Literally. I did 10,000 walking steps each time I put it on and it inspired a better run.

My key takeaway for both casual running and marathon training is this:
Running is a great way to manage weight. But for me it’s an even better to manage my brain.

RUNNING FOR WEIGHT LOSS – CHAPTER 08

LEARNING OBJECTIVES

1 | Name three reasons why running is so effective for weight loss. 2 | Define a Calorie and its role in human energy production.
3 | Describe six strategies for burning more Calories with running. 4 | Describe the three macronutrients and their roles in the body.
5 | Name the most pertinent micronutrients any runner should be consuming adequate amounts of.

Key Moments:

00:00:00 – Introduction to running for weight loss and objectives.
00:00:32 – Three reasons why running is effective for weight loss.
00:01:17 – Running’s impact on metabolism and muscle recovery.
00:02:04 – Running uses many muscles and burns calories.
00:02:29 – Weight-bearing impact of running helps shed weight.
00:03:11 – Calculation of calories burned by a 180-pound female.
00:04:34 – Strategies for burning more calories during running.
00:07:07 – Calories and metabolism explanation.
00:08:00 – Explanation of energy balance for weight loss.
00:10:08 – The importance of patience in weight loss.
00:13:07 – How ATP is used and synthesized during running.
00:17:03 – Metabolism and how running affects metabolic rate.
00:19:25 – How running raises metabolic rate and burns fat.
00:27:01 – Post-exercise oxygen consumption (EPOC).
00:30:06 – Research on running and its effect on weight loss.

Michael Baker
Strength Trainer & Nutrition Coach
https://GetUpEarlier.com

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