Running and weight loss: the ultimate guide

People run for all kinds of reasons. For some, it’s to relieve stress; for others, it’s to build up their endurance to compete in long-haul races like marathons. Another big motivator for a lot of runners is weight loss. 

So, does running help you lose weight, how long does it take to lose pounds with this exercise, what you need to keep in mind to achieve your goals?

Is running good for weight loss?

Yes. Running is one of the best workouts to lose weight. At a basic level, to lose weight you need to burn more calories than you consume - this is known as a calorie deficit. When you run, your body burns lots more calories than if you’re stationary. So, if you start running regularly, then your body will begin burning calories in body fat to provide energy. In this way, you’ll start losing weight. 

How long does it take to lose weight while running?

The speed you will lose weight while running depends on a number of different factors, including your current weight, how much you eat, and how often you run. 

In many ways, though, it’s a numbers game. As a general rule, you’ll lose about a pound per week if you eat 500 calories less than usual per day. 

The average woman needs to eat about 2,000 calories per day to maintain her current weight. So, taking in only 1,500 calories per day will help her lose about a pound per week. Similarly, men need around 2,500 calories per day to maintain their weight, so cutting back to 2,000 daily calories will result in a loss of around a pound a week. 

The good news is that if you add running into the mix, you can keep eating roughly the same amount as before - since the exercise will burn additional calories and put you at a calorie deficit. 

6 week running plan to lose weight

Use the following 6 week running plan to lose weight, and see the effects. You’ll need to keep a record of how much you’re eating every day - there are lots of easy to use calorie counters available online or as apps you can download to your mobile:

You can adjust the 6 week running plan to lose weight to your specific needs and experience. If you’ve just recently started running, for example, you could begin with just walking on week 1, then gradually increasing the amount of exercise you do. 

Running weight loss tips

If you’ve been running for a few weeks and you’re still not seeing the shift in your weight that you had hoped, it’s worth trying some of the following running and weight loss tips:

• Consider your diet

While you need calories to fuel your runs and workouts, it’s important to know what you’re putting into your body. It’s easy to fall into the trap of thinking you can eat whatever you want when you’re running throughout the week. “Ah, don’t worry, I’ll burn this off tomorrow morning,” is a common perception in response to a poor food choice. Instead, plan pre- and post-workout meals ahead of time. That way you are less likely to grab the nearest (and fastest) food available.

• Change things up

For a lot of runners, doing the same routine week after week can mean they arrive at a plateau in weight loss and running performance. Our bodies are super adaptable, and after a few weeks of running the same route at the same pace, you’ll stop seeing such a visible change in your results. 

The trick is to change up your routine from time to time, and add in different types of runs. Include hill running, speed intervals, long runs and short, fast runs. Weight loss and running faster also go hand in hand - if you can fit in a few sprints, you’ll soon start to notice the effects on your waist. 

• Regular running

If you’re struggling to see results, you may not be running enough throughout the week. Remember, to lose a pound of weight per week, you need to cut 500 calories from your maintenance number every single day. If possible, you should pledge to run at least three to four times per week. As well as regular running, you should aim to be as active as possible every day, even on the days you don’t run. Walk more, take the stairs, and be conscious about what you eat.

How to run for weight loss: beginners

If you’re new to running and hope to lose a few pounds, tone up or even torch fat, you need a plan. Here are some additional tips for how to lose weight by running if you’re new to the sport:

• Put in place a training schedule

Running regularly is important for all kinds of goals. It’s particularly beneficial motivation-wise to get to the point where you actually enjoy running and want to do it more often. The problem for a lot of us is that when we’re just starting out, our bodies are not conditioned, and so running can feel less than enjoyable. But by sticking with it, our bodies soon adapt and running begins to feel much more natural. In fact, after a few weeks of regular training, it might feel strange to not be running! 

Use our Runkeeper app to track your running and see your improvement over time. 

• Don’t run every day

Even experienced runners need to give their bodies time to adapt and recover from their workouts. As a beginner, choose to run every second day. Giving your body a day’s rest between runs helps you to become better conditioned, which enables more intense workouts in the future.

• Start slowly and build up

If you are just starting out, you may want to consider mixing in walking and running at first. This is a good way to prepare your joints and muscles to avoid over-taxing them. This will progress further into more running and less walking, until you are running the entire time.

• Focus on the love

No matter what your current abilities or ultimate goals are, by focusing on your love of running - instead of simply losing weight - you will be much more likely to stick with your routine and enjoy the results.

Running: one of the best workouts to lose weight

Scientific research proves that running is a great way of losing weight. And, it’s got plenty of other benefits too: from boosting your mood, to increasing your cardiovascular health, and helping you live longer!