First, running is ineffective and it's benefits are overrated compared to the time it takes to get those benefits. If your goal is to get lean and take off body fat, there are much more effective ways to spend your time.

I don't know about you, but I don't have all the time in the world to exercise!

But long-distance running isn’t just overrated when it comes to getting fit—it can actually physically harm you. So before you lace up those running shoes, let's talk about what running can really do to you.

Injury Risk & Running

I've never met a serious runner who is not injured.

Think about it.

Do you have friends who run? And do they run seriously?

When I say seriously, I mean at least 30 minutes per day (that's 3-4 hours per week minimum), because that's what it will actually take to even see the slightest fat-loss benefits.

The impact of running can cause everything from knee and hip problems to shin splints. Runners know it too. If you've looked into running, what's the very first thing you need to do? You need to get shoes for your running style at a specialty running store where they assess your gait. Why? It's so you don't get injured.

Run for any reasonable amount of time and you will end up injured due to the force and repetitive impact.

You Can't Run Enough to Get Results

So, I just said "reasonable amount of time."

And what I meant was this:

You have to run enough so you actually see results. I'm talking about fat lost, body composition improved, and muscle tone added in your legs and butt.

It takes hours and hours of regular running before you notice meaningful results.

Part of the reason is because your body was made to run and still protect fat.

Let me make sense of this...

You know how some people claim that running is good based on the idea that humans have been doing it since the beginning of time?

Well it's true. Your body is naturally good at endurance, which really means...

Your Body is Really Good at Holding Onto Fat

First of all, when we are running, our bodies think we are running for a reason. They don’t know we just want to fit in our cutest bikini. The body thinks something is wrong.

So, it tries to protect us. It’s a wonderful survival instinct, no doubt, but it is also an out-of-date reaction in this world of plenty we are so blessed to live in.

Why doesn’t running make me lose fat?

Because the body thinks it is starving, it decides to HANG ON to our fat instead of GETTING RID of it. It thinks that we are in some sort of emergency. For that reason, the body plans ahead by storing fat in places on our bodies that we don’t want it, like our stomachs, thighs, and butts.

Ever wonder why those areas of flab are so hard to get rid of? That’s why! They’re our emergency backup reserves!

Running means that this reaction within our bodies is heightened. Your body will never let you get rid of that ugly flab as long as you have it in panic mode. So, stop running!

"Invisible" Fat Protecting Fat You Want to Lose

Your body actually has something called "invisible fat" that keeps fat from burning when you do long, sustained exercise like running.

It's an extra source of that that's stored inside your muscles called Intramuscular Triglycerides. You can't see these fat cells.

When you run or perform cardio exercise, your body uses this invisible fat inside your muscles as fuel before it burns fat you can see (fat stored in your upper or lower body). In the video below, I'll explain what this "invisible fat" is and how you can work around it.

What Should I Do Instead?

If your goal is to get fit & lean, running is not the best option.

First, dietary changes are required to see real results. You'll need to change your diet to optimize the way your body uses fuel and burns fat.

Second, unless you have a ton of time to exercise and you are willing to risk injury, you'll want to stick to short, intensity-focused exercises that define your body everywhere quickly, while sending your metabolism into calorie-melting overdrive.

In a video below, I'll show you how to reset your metabolism for faster, more efficient fat burning with short, effective workouts that firm up your body everywhere in less time than running.