Why I Only Recommend Running for Certain Clients

Running Works… But Only If You’ll Actually Do It

Let’s start with the biggest factor: adherence.

Running can absolutely help with calorie burn and cardiovascular fitness. Even small amounts—like 5–10 minutes per day—have been shown to improve health and reduce mortality risk.

But here’s the reality:
Most people don’t enjoy running.

And if you don’t enjoy something, you’re far less likely to stay consistent with it.

Consistency—not intensity—is what drives fat loss, muscle building, and metabolic improvements. If someone has to force themselves to run daily just to stay on track, that’s not a sustainable plan.

That’s why running is only recommended for clients who actually enjoy it.

The Metabolism Problem Most People Don’t Think About

Here’s where things start to go wrong for a lot of people.

Many people use running as their primary tool to create a calorie deficit. So what happens?

• They run frequently
• They burn a lot of calories
• They eat based on that higher output

But then life happens…

They get busy.
They get tired.
They stop running as much.

Now their calorie burn drops—but their eating habits often don’t adjust right away.

This creates a surplus, which can lead to fat gain.

Why This Feels Like a “Metabolism Issue”

It’s not that your metabolism is “broken”—it’s that your body adapted to a higher activity level.

When you suddenly reduce activity:

• Total daily energy expenditure drops
• Appetite hormones may still be elevated from prior activity levels
• Your body becomes more efficient (burns fewer calories for the same work)

Research shows that the body adapts to exercise over time, increasing efficiency and sometimes reducing total energy expenditure more than expected (Pontzer et al., 2016).

So when running becomes inconsistent, it can feel like:
 “I’m doing less, but gaining more”

When really:
 Your output dropped, but intake didn’t match it yet

You Don’t Need Running to Get Results

There’s a common belief that running is required to lose fat or stay in shape.

It’s not.

You can:

• Lose fat
• Build muscle
• Improve cardiovascular health

…without relying on high-impact cardio.

Low-impact options like walking, cycling, or elliptical training provide similar heart health benefits with less strain on the body—and are often easier to stay consistent with.

When paired with strength training, these methods tend to be more sustainable long-term.

Running Comes With Injury Risk

Running is repetitive and high-impact—especially when done frequently.

Research shows:

• About 50% of runners experience an injury each year
• Around 25% are injured at any given time (Kakouris et al., 2021)

This risk increases for people who:

• Are newer to exercise
• Have excess body weight
• Progress too quickly

Joint Health & Age Matter

Some research suggests moderate running doesn’t necessarily increase arthritis risk and may even support joint health in certain populations.

But context matters.

Running:

• Repeatedly loads the joints
• Requires longer recovery as you age
• Can aggravate existing pain or imbalances

 That’s why recommendations are selective.

More likely to recommend running if:

• You’re younger
• You have no joint pain
• You enjoy it

Less likely if:

• You have joint issues
• You’re dealing with wear and tear
• You don’t enjoy running

The Real Goal: Sustainable Fitness

Fitness isn’t about doing what burns the most calories.

It’s about doing what you can repeat consistently without burnout, injury, or frustration.

Running is a tool—not a requirement.

 -If you love it, use it.
 -If you don’t, you’re not missing anything.

Final Takeaway

Running isn’t avoided because it doesn’t work.

It’s used selectively because:

• Most people don’t enjoy it
• It’s easy to become inconsistent with
• And when it’s your main fat-loss tool, inconsistency can backfire

The best plan is one that:
 -Matches your lifestyle
 -Protects your body
 -And keeps you consistent long-term

References:

Kakouris, N., et al. (2021). A systematic review of running-related musculoskeletal injuries. Sports Medicine.

Pontzer, H., et al. (2016). Constrained total energy expenditure and metabolic adaptation to physical activity. Current Biology, 26(3), 410–417.

Hartwell, M. J., et al. (2023). Does running increase the risk of hip and knee arthritis? Journal of Orthopaedic Research.

Harvard Health Publishing. (2014). Running for health: Even a little bit is good, but a little more is probably better.

Cedars-Sinai Medical Center. (2026). Is running good or bad for you? Benefits and risks.