I started the 5K Your Way training program before I reached goal weight, and continued to lose weight beyond goal while running 3 to 5 miles at a time, 4 days a week. For me, the key to weight loss was nutritional control rather than running. On running days, I lived with some hunger; but I ate to plan.
THBS, I found that I need more protein than the SP recommended minimum to control hunger while losing weight. The SP nutrition tracker is fine with 9% of calories coming from protein; I do better with 19-22% of my calories coming from protein, 20-23% from fat, and the rest from carbs. And I do better with fresh fruit as filler calories than with grain-based foods as filler calories.
The striking thing is, the first time I injured my foot and had to stop running, I didn't have to cut as many calories as I would have expected to maintain my weight. Running is great, it burns calories and lets you eat more, but it's easy to overestimate this effect and eat more calories than running burns.
You can't out-train a crappy diet.
"Discipline is remembering what you want. " - David Campbell
Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162
| current weight: -0.2 under