One of the best things about running (and there are many) is that it’s simultaneously great for your physical health and mental wellbeing. With this wonderful sport, the opportunities are endless: you can improve your fitness, meet new friends, see the Great Outdoors, the list goes on. And, if you’re aiming to lose weight – in a healthy and sustainable way – running can be a great way to do that while reaping all those other benefits at the same time.
Of course, all manner of exercise can help you to lose weight if that is your goal – from swimming to cycling to skiing – but if ease, flexibility and accessibility are high on your priority list, then running is an excellent option for you.
While some exercises require specialist kit and time-consuming travel, the simplicity of running means you can pop on a pair of running shoes and kit, get out the front door and go. Whether you’re doing it solo or in a group, running is the kind of exercise that can be slotted into your day – whether that’s during your lunch break or to get from one place to another – which can make it easier to stay motivated.
To keep it interesting, you can also vary the type of running workout you do. This 2024 study, published in Medicine & Science in Sports & Exercise, found that a 12-week running HIIT programme improved body composition in overweight and obese men. But don’t be alarmed if you want to keep things slow – especially to begin with. On those slower zone 2 runs – when your heart rate is around 60 to 70% of your maximum – your body uses fat, rather than carbohydrates, as fuel. So, while short and fast running is great, slow is good too. As with most things, balance is key. Whether it’s a longer slower run or more of a HIIT session, you’ve got the option to switch things up when you fancy.
‘Everyone is dealing with full schedules and competing priorities, so it’s often difficult to add something new to your routine without trading something else out,’ says Dr Daniel O’Connor, professor of health and human performance at the University of Houston. ‘You just need a pair of decent shoes, some creativity, and maybe a friend or two to develop a walking or running plan. It’s less expensive than joining a gym or having a personal trainer.’
But, to really use running to your advantage as part of your weight loss journey, it’s worth thinking about the bigger picture – and that’s where we can help.
Choose the right diet
Running is a brilliant calorie-burner, but if weight loss is your goal, you’re also going to need to pay close attention to what’s on your plate.
In its simplest terms, your diets plays a huge role in your body’s ability to lose weight. Regular running is not a free ticket to eat whatever you like, whenever you like. In fact, it makes it even more important than ever that you eat a healthy, balanced diet.
‘Most people overestimate the calories they burn on a run,’ says Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston. ‘As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.’
There is, of course, a time and place for treating ourselves to our favourite foods. And if you’re running frequently or at higher intensities, there is a real danger in under-fuelling if your diet becomes too restrictive. That said, the reality for those looking to lose weight sensibly and sustainably, is that you need to create an overall calorie deficit.
‘Weight loss is about creating a caloric imbalance, where you’re using slightly more calories than you’re consuming,’ says O’Connor. That’s why, post-run food cravings aside, it’s important to be mindful of the kinds of foods you’re eating if you want to use running as a vehicle for weight loss.
Keep it simple to start with
If you’re new to running, this is not the time for marginal gains. You probably don’t need the latest super shoes, superfoods and cutting-edge kit. Ditto for your training sessions. There’s no need to perform Kipchoge’s favourite speed session to ship a few pounds; regular, enjoyable movement should be the aim.
‘When it comes to weight loss, moving and burning calories are what matters,’ says O’Connor. ‘If you like sprints, which have a higher rate of calories burned per minute, then go for it. But, if you prefer walking or slower jogging, you’ll just need to spend more time doing this to burn those calories.’
That said, a study published in Medicine & Science in Sports & Exercise found that runners lost more weight than walkers over a six-year period, possibly because of the afterburn effect. ‘Running at a high intensity will create an afterburn, which is when your body continues to burn calories when you’re no longer moving,’ says Rubin.
Mix it up
So, you’ve started running and established a routine. Congrats! That’s the hardest part. Now your challenge is to continue to challenge your body (and mind) by progressing your training.
If you’ve been running same 5K route at the same pace, for the same number of days a week for months on end, you’ll likely find that your weight soon stabilises –something that can be disheartening and frustrating if you still have weight to lose.
When this happens, it’s worth clarifying that you are still burning calories when you run – you just won’t be burning as many calories as you did when you first started running.
What to do? Increase the intensity or volume of your training. This could mean adding a mile or two to your weekly long run. Or you could try adding in some quicker running via an interval session, tempo run or hill workout. In other words, anything that constitutes more than you did before, and which can stimulate greater calorie burn.
Embrace strength training
Strength training might not seem conducive to losing weight, but it can be. ‘The more lean muscle mass you have, the more calories you’ll burn at rest,’ says Rubin. That’s an eye-opener in itself – more muscle means more calories used when you’re just sitting around.
Whether you choose to lift weights in the gym or do bodyweight exercises at home, strength training is a good way to supplement your running – and you don’t even need to wield the heaviest weights to see and feel the results.
A study published in the Journal of Strength and Conditioning Research found that muscle size increased equally in groups who lifted either lighter weights for more repetitions or heavier weights for fewer repetitions.
Strength training also has the benefit of making you more robust, increasing the chances of you staying injury-free. That’s crucial because, when it comes to running and weight loss, it’s steady consistency that wins in the long run.
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
SIGN UP
link