How to Run to Lose Weight

You’re looking for a way to shed a few pounds, but your current workout regimen just isn’t cutting it. Could running be the solution? The average runner burns a little over 200 calories for every 30 minutes of running, so you’ve definitely got the right idea. [1] Just keep in mind that running is all about the long game—you’ll need a consistent routine, healthy diet, and smart habits before you really start to see a difference. Thankfully, we’ve got you covered! Keep reading for plenty of tips, tricks, and science-backed advice that will help you run your way to weight loss.

1

Set a weight loss outcome goal for yourself.

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    Health experts suggest starting with a low, manageable goal that’s easy to work toward. That way, you can feel encouraged as you reach small milestones, rather than feeling disappointed that you don’t reach a large milestone. Here are some examples of healthy outcome goals: [2]
    • Lose 1 lb (0.45 kg) every week.
    • Lose 5% of your current weight in 2.5 months. For instance, if you weigh 180 lb (82 kg), your goal could be to lose 9 lb (4.1 kg) over the next 2.5 months. This goal is super manageable, and would help you follow the 1 lb (0.45 kg) per week weight loss paradigm.
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2

Create running goals for yourself.

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    Your running goals are also known as “process” goals since they’re the process you’re using to lose weight. [3] Try making structured, actionable goals that are easy to follow, instead of running non-stop for 1 week and taking a multi-week pause. [4] Running 3-4 times each week is a good goal if you’re just starting out, as long as you aren’t running multiple days in a row. [5] Once you feel more comfortable, you could set multiple running goals per week, like:
    • Running or doing a walking/running hybrid on Tuesday and Thursday
    • Heading for a 40-60 minute run or run/walk hybrid on Sunday
    • Taking a break or cross-training on Monday, Wednesday, Friday, and Saturday [6]
    • Taking 1 day to rest each week [7]
    • Cross-training involves sprinkling other exercises into your daily routine, like stair-climbing and biking. [8]
3

Start out at a slow pace.

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    There’s absolutely no shame in starting out with brisk, regular walks. [9] As your body adjusts, slowly switch to a walking/running hybrid. As you build more strength and stamina, you can start running more consistently. [10] Here’s a sample routine you might try:
    • Walk for 5 minutes, jog for 1 minute, walk for 4 minutes, jog for 2 minutes, walk for 3 minutes, jog for 3 minutes, walk for 2 minutes, jog for 4 minutes, walk 1 minute, and jog for 5 minutes. [11]
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4

Increase your distance slowly.

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    Aim to increase your distance a little bit each week if you want to develop long-distance endurance. [12] Start with a low mileage running plan and slowly work your way up to larger distances, adding a few extra minutes to your runs at a time. [13]
    • Make sure that you can comfortably run the entire distance before adding any extra time to your run. Don’t increase your run distance if you still have to walk part of the way.
    • For example, once you feel comfortable running consistently for 5 minutes, you might add 2 extra minutes to your total run time.
5

Do high-intensity intervals for a quick workout.

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    Unlike other types of exercise, high-intensity interval workouts are designed to be completed in small segments, and can help with fat loss in that short period of time. [14] In fact, many people find that they can get the pay-off of a 40-minute workout in the span of 15-20 minutes. [15] You can do a high-intensity interval running workout at home by changing your speed in short circuits. Here’s a sample workout you might try: [16]
    • Walk slowly for 5 minutes to warm up.
    • Run at full speed for 1 minute and immediately switch to a moderate walking pace for 2 minutes. Repeat this circuit 3 times.
    • Run at full speed for 1 minute again and then walk at a slower pace for 5 minutes to cool down.
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6

Incorporate strength-training into your regimen.

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    The human body has both fat tissue and muscle tissue—while both types burn calories, muscle tissue is much more efficient than its fat counterpart. So, the more muscle you build, the more calories you can burn when hit the pavement. [17] Here are some easy strength-training exercises you can try:
    • Leg lunges: Take a large step forward with your right leg without lifting your left leg off the ground. Move your body so that your right thigh is parallel to the floor and your front knee is lined up vertically with your foot. Then, come back to the starting position. Repeat with the left leg, and do 2-4 sets of 10-15 total reps. [18]
    • Pushups: Lay on the floor on your stomach with your toes touching the floor. Place your palms flat on the floor at shoulder height. Keeping your body straight, push up from the floor with your arms. Slowly lower yourself back to the floor. [19] Do however many reps you feel comfortable with.
    • Planks: Lay on your stomach with your palms flat on the floor and push yourself up like you’re doing a pushup. Make sure your hands are directly below your shoulders and your body is straight. Try to hold this position for at least 10-30 seconds. [20]
7

Stay hydrated before, during, and after you exercise.

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    Hydration helps your body maintain a consistent temperature, and it also supports your joints. You can also start to feel lousy when you don’t drink enough water, and experience symptoms like dizziness and cramping. [21] Here are a few important hydration guidelines to follow during your run:
    • Sip 16 to 20  fl oz (0.47 to 0.59 L) of water at least an hour prior to heading out on your run.
    • Drink 6 to 12  fl oz (0.18 to 0.35 L) of water once every 10-15 minutes while you’re running outside.
    • Rehydrate after your run with 16 to 24  fl oz (0.47 to 0.71 L) of water.
    • You can switch out water with electrolyte-enhanced sports drinks, but water is the better option to drink while exercising. Steer clear of caffeinated drinks, alcoholic beverages, and juices, too–caffeine and alcohol won’t help you stay hydrated, and juices don’t have the ideal nutrients for a workout drink. [22]
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8

Run with other people for extra motivation.

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    Running on your own can get discouraging after a while, and it can be hard to motivate yourself to run day after day. Partnering up with a running buddy can provide some valuable motivation, which can help keep you on track with your running and weight loss goals. [23]
    • Try to partner up with someone who has the same running skills and stamina as you.
9

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    The only true, consistent way to lose weight is by eating fewer calories than you take in. [24] The standard, daily calorie goal for women is around 2,000 calories, while the goal for men is around 2,500—still, this number isn’t set in stone, and may depend on your lifestyle, metabolism, and other factors. [25] In general, health experts recommend eating 500-1,000 calories less than your calorie goal in order to lose 1 lb (0.45 kg) per week. Here are a few easy diet switches you can make to cut back on calories: [26]
    • Drink plain, unsweetened coffee instead of a latte
    • Snack on a cup of fruit instead of a cup of ice cream
    • Sip sparkling water instead of soda
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10

Eat a healthy, balanced diet.

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    To help you lose weight and stay healthy, you’ll need to eat balanced meals that include vegetables, carbohydrates, and a lot of protein on days when you’re running hard. Pair a protein serving that’s the size of your palm with a serving of legumes, which contain both protein and carbohydrates. Finally, eat a salad that’s full of fresh vegetables. [27]
    • Some examples of legumes include lentils, peas, and beans.
    • Stay away from sweet and/or fattening salad dressings.
    • Try to limit your post-workout treats, too! Snacking on unhealthy foods will cancel out all the calories you burned on your run. [28] Instead, stick with some tried-and-true post-workout snacks, like a cup of chocolate milk, scrambled eggs with whole-wheat bread, or a turkey sandwich on whole-wheat toast. [29]
11

Run before eating breakfast.

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    [30] One study in particular shows how people who exercise in a “fasted state,” or without eating beforehand, are more likely to get energy from their body’s fat. [31]
    • Just keep in mind that this “hack” isn’t completely foolproof. Some studies show that you burn the same amount of calories if you eat a snack before your run.
    • Experts also point out that people who run on an empty stomach may not have enough stamina to reap the benefits from an early, pre-breakfast run. [32]
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12

Try exercises that burn even more calories.

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    While running burns its fair share of calories, an hour of intense jump-roping or swimming can burn nearly 1,000. Biking, rowing, and jumping on a trampoline are other fun ways to burn a lot of calories in a short amount of time. [33]
    • Switching up your exercise regimen also helps to keep things interesting, and prevents you from plateauing.

Sample Running Routine, Types of Running Workouts, and Other Exercises to Help You Lose Weight

Expert Q&A

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  • Question
    Can I lose weight by running 30 minutes a day?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach
    Expert Answer
    You can, but that may not be enough on its own. If you aren't eating a healthy diet and you're living an unhealthy lifestyle, 30 minutes of running isn't necessarily going to help you shed the pounds. It's not like it's ever bad for you to run 30 minutes a day, but it's not like that's the only thing you need to do.
    Thanks! We're glad this was helpful.
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  • Question
    Is it possible to lose 3 pounds a week by running?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach
    Expert Answer
    It's possible, sure. If you think about it, 3500 calories is 1 pound. So even without running, you could theoretically lose 3 pounds just by cutting 10500 calories a week. Now is that going to be healthy or sustainable? That's debatable. But it is certainly possible.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 1 Helpful 0
  • Question
    Is running the best way to burn fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    That depends on whether your body can handle running. If it can, then running is one of the best ways to burn extra calories -- and extra fat, by extension.
    Thanks! We're glad this was helpful.
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      References

      1. ↑ https://www.cnet.com/health/fitness/which-workouts-burn-the-most-calories/
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      4. ↑ https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/
      5. ↑ https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/
      6. ↑ https://www.nytimes.com/guides/well/how-to-start-running
      7. ↑ https://health.usnews.com/wellness/articles/2016-06-03/5-reasons-youre-not-losing-weight-running
      8. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/36/what-is-cross-training-and-why-is-it-important/
      9. ↑ Francisco Gomez. Competitive Runner. Expert Interview. 24 October 2019.
      1. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/
      2. ↑ https://www.ywcampls.org/all-womens-triathlon-blog/training-tips/tips-to-improve-running-stamina-and-prevent-injuries/
      3. ↑ Francisco Gomez. Competitive Runner. Expert Interview. 24 October 2019.
      4. ↑ https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/
      5. ↑ https://www.washingtonpost.com/lifestyle/wellness/hiit-belly-fat-burn-workout/2020/12/14/b6ad8b7a-3668-11eb-8d38-6aea1adb3839_story.html
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588
      7. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/6752/high-intensity-interval-training/
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
      9. ↑ Francisco Gomez. Competitive Runner. Expert Interview. 24 October 2019.
      10. ↑ https://www.nytimes.com/guides/well/activity/how-to-do-a-pushup
      11. ↑ https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304
      12. ↑ https://familydoctor.org/athletes-the-importance-of-good-hydration/
      13. ↑ https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/
      14. ↑ https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/
      15. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      16. ↑ https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be/
      17. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      18. ↑ https://www.bbcgoodfood.com/howto/guide/what-eat-heavy-training-days
      19. ↑ https://time.com/3341969/overeating-after-your-workout/
      20. ↑ https://health.usnews.com/health-news/blogs/eat-run/2013/09/10/what-to-eat-after-running
      21. ↑ https://www.nytimes.com/guides/well/healthy-eating-for-runners
      22. ↑ https://pubmed.ncbi.nlm.nih.gov/20837645/
      23. ↑ https://www.winchesterhospital.org/health-library/article?id=156981
      24. ↑ https://www.cosmopolitan.com/uk/body/fitness-workouts/a27678121/calorie-burning-exercises/
      25. ↑ Francisco Gomez. Competitive Runner. Expert Interview. 24 October 2019.

      About this article

      Article Summary X

      If you want to start running to lose weight, try a few days of walking first or, if you're a more experienced runner, alternate between running and walking days. When you start running, try to run slower for a longer period of time, because you'll burn more calories by running for 30 minutes instead of going flat out for 10 minutes. After you’ve established a routine, increase your mileage by 10% per week, to build up your endurance. You can also try introducing short bursts of sprinting into your runs, as a quicker heart rate helps you lose more weight. To learn more from our Personal Trainer co-author, like how to incorporate strength training into your running program, keep reading!

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