How To Lose Weight Running and Keep It Off For Good

  • Those who run for 30 minutes three times a week for six weeks lost about 2.5 pounds of body fat (1).
  • Overweight women can lose around 4.4 pounds of body fat by running for 25 minutes a day for six weeks (2).
  • Regular running along with a healthy diet can provide significant weight loss in overweight adults (3).

how to lose weight running

Are you looking for an effective way to lose weight? Running might just be the answer you've been searching for! Running is a great way to burn calories and shed those extra pounds, all while improving your cardiovascular health and boosting your overall fitness levels. Whether you're a seasoned runner or just starting out, incorporating running into your weight loss journey can be highly effective. In this article, we'll explore the benefits of running for weight loss and provide you with some tips and tricks on how to lose weight running. So, lace up those running shoes, and let's get started on the road to a healthier, happier you!

Benefits of Running for Weight Loss

Weight loss that is maintained can be accomplished with running. It's an excellent way to boost your fitness and cardiovascular health while also burning lots of calories. Weight-bearing exercises like running are great for building strong bones and muscles. This becomes increasingly vital as you age since it reduces your risk of osteoporosis and other ailments associated with getting older.

Running has been shown to improve mental health along with its physical benefits. Endorphins are the body's natural mood-lifting chemicals, and they are released during a run. Stress, anxiety, and sadness can all contribute to weight gain and may be alleviated in this way.

How Running Helps in Weight Loss

When done at a high intensity, running is an aerobic workout that can help you burn a lot of calories quickly. You can burn anywhere from 300 to 600 calories per hour running, depending on your body weight, fitness level, and the intensity of your workout. For this reason, running is right up there among the best ways to burn calories and trim down.

The rate at which your body converts food into energy increases while you run. Running regularly has been shown to increase resting metabolic rate. This implies that you will continue to burn calories even while at rest, which might expedite your weight loss efforts.

How to Start Running for Weight Loss

Whether you're not used to working out or haven't run in a while, getting back into a jogging habit can be intimidating. Yet, you may incorporate running into your plan to lose weight if you approach it in the appropriate way. Here are a few pointers to get you rolling:

1. Start Slow

It's best to ease into it and work up to your desired intensity level. Too much, too soon, and you run the danger of injury and fatigue. You should ease into running by going for short, easy distances at first.

2. Get the Right Gear

Get yourself a quality pair of running shoes and loose, comfortable clothing. This will make your runs safer and more pleasant while reducing the risk of injury.

3. Set Realistic Goals

Set achievable goals for yourself, such as running for 20 minutes without stopping or completing a 5K race. This will give you something to work towards and help to keep you motivated.

How To Lose Weight Running: Tips for Beginners

Here are some more pointers to aid you on your weight-loss journey if you're new to running:

1. Incorporate Interval Training

In interval training, you run at different intensities and then recover at a slower pace. You can boost your calorie expenditure and physical health by doing this.

2. Mix Up Your Workouts

If you always follow the same routine while you run, it can get old quickly. Change up your routine by incorporating hills, increasing your pace, or taking a new route.

3. Join a Running Group

Motivated and responsible runners often train with a group. If you want to meet other runners, it's a good idea to look into local running organisations or to join an online community.

Running for Weight Loss: Advanced Tips

Here are some advanced ideas to assist you in reaching your weight loss goals if you're an experienced runner.

1. Incorporate Hills

Jogging uphill is an effective way to increase calorie expenditure and muscle gain.

2. Increase Your Distance

Increasing your distance gradually can help you burn more calories and develop more stamina.

3. Add Strength Training

Squats, lunges, and other forms of strength training can help you gain muscle and speed up your metabolism.

4. Focus on Nutrition

A well-balanced diet is a must for successful weight loss. Support your weight loss and running efforts with a diet rich in essential nutrients.

Nutrition and Hydration

Nutrition and hydration are very important when running for weight loss. Fueling your body appropriately before, during, and after a run is essential to maximising your performance. Not drinking enough water can also lead to dehydration, which has significant effects on your health and ability to perform.

Let's start with diet and nutrition. Get the nutrition you need to keep up with your runs by eating sensibly. The best diet is one that includes plenty of whole grains, fresh produce, lean protein, and healthy fats. Don't eat or drink anything with added sugar or processed ingredients. Fueling up before and after runs is equally crucial. A modest breakfast or snack consumed before a run can offer the fuel necessary to complete the activity. Furthermore, fueling your body with protein, carbs, and healthy fats after a run will aid in muscle recovery and rebuilding.

Let's move on to the topic of hydration. Staying hydrated before, during, and after a run is essential. It is crucial to drink enough water to avoid being dehydrated, which can cause weariness, muscle cramps, and even heat exhaustion. The recommended daily water intake is eight glasses, although more is needed if you exercise. Hence, take water with you or arrange your route to pass by water fountains if you intend to go for a run. Moreover, you may replenish the salt and minerals you lose via sweat by drinking a sports drink that contains electrolytes.

Common Mistakes to Avoid

When trying to lose weight through jogging, there are a few frequent blunders that might sabotage your efforts. Some things to keep in mind are:

1. Doing too much, too soon

If you're not used to it, running can put a lot of strain on your body. It's best to ease into your workout routine and gradually build up your distance and intensity. Injuries and fatigue can result from trying to do too much, too quickly.

2. Not cross-training

While running is excellent for weight loss, it's also crucial to diversify your exercise routine. Injury prevention, strength development, and overall fitness can all benefit from cross-training. Yoga, lifting weights, and swimming are just a few activities that could be added to your routine.

3. Neglecting rest days

Running days aren't more valuable than rest days. Include rest days in your training routine to give your body the time it needs to heal and repair. Neglecting to take a day off can result in fatigue and damage.

4. Not tracking progress

Keeping tabs on your achievements is a great way to motivate yourself to keep going and improve. A running app or journal can help you keep tabs on your pace, duration, and overall improvement.

How To Lose Weight Running: Tracking Progress and Plans

While running for weight loss, it is crucial to keep track of your progress and establish specific targets. It's a great way to stay motivated and inspired, as well as to assess your progress and determine where you want to go next. Methods for monitoring development and directing efforts are outlined below:

1. Use a Running App

You can keep tabs on your progress and get tailored workout regimens when you use a running app. There are a variety of running applications that can record your times, distances, and other metrics. Nike Run Club, Strava, and Runkeeper are just a few of the many popular choices.

2. Keep a journal

If you'd rather not use any fancy gadgets, a simple running notebook will do the trick. Record your run's duration, pace, and how you felt afterward.

3. Set Realistic Goals

Try running for a set length of time or distance that is within your reach. You can use this to keep yourself encouraged and aware of your development. Make sure your goals are SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) when you set them.

4. Celebrate Your Success

Don't discount your accomplishments, no matter how insignificant they may seem. You'll find it easier to keep going on your quest to lose weight if you do this.


Weight loss and increased fitness are just two of the many benefits of running. Running can help you burn calories, speed up your metabolism, and gain muscle as you work to lose weight. Always take it easy at first, aim low, and feed your body a healthy, well-rounded diet rich in nutrients. Running can help you lose weight and keep it off permanently if you commit to it. Put on your running shoes and get going; you deserve to be healthy and happier in life.

Enjoy reading? Check out this related article: Lose weight & Calorie Deficit | Everything You Need To Know

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  1. Nielsen RO, Videbaek S, Hansen M, Parner ET, Rasmussen S, Langberg H. Does running with or without diet changes reduce fat mass in novice runners? A 1-year prospective study. J Sports Med Phys Fitness. 2016;56(1-2):105-113.
  2. Raman, R. (2017, June 13). How Running Helps You Lose Weight. Healthline; Healthline Media.
  3. Contributors, W. E. (n.d.). What to Know About Running to Lose Weight. WebMD. Retrieved April 6, 2023, from


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