Does Running Help You Lose Weight?
Looking to lose weight? When it comes to shedding pounds, running is one of the most effective exercises out there. Not only does it burn a ton of calories and fat, but it keeps your body burning calories even after you’re done – and can even help curb cravings!
The secret to weight loss is maintaining a calorie deficit – burning more calories than you consume. So when you combine running with a healthy diet, you set yourself up for real success.
In this article, we’ll dive deeper into how running can help you reach your weight loss goals – and feel great doing it!
How does running help you lose weight?
Here are four powerful ways running works its magic for weight loss!
It burns more calories than most other forms of exercise
Running is one of the best ways to burn calories fast. Thanks to its high energy demand, running burns more calories per hour than most other types of exercise, and the faster you run, the more calories you burn per minute.
It keeps burning calories even after you’ve stopped
High-intensity running, like sprint intervals and hill repeats, can keep burning calories even after you’ve finished exercising. This is known as the "afterburn effect", and means you’ll still be burning calories even after you’ve stretched and showered!
It boosts your metabolism
Running is a great way to boost your metabolism. A slow metabolism burns fewer calories, which can make weight loss harder. But running revs things up, helping you burn more calories during and after your workout. This makes it easier to maintain a calorie deficit and shed those extra pounds.
It curbs your cravings and helps you eat less
Running doesn’t just burn calories – it can help reduce your appetite too. Studies show that running can curb cravings and make it easier to avoid unhealthy snacks, helping you keep your calorie intake – and that all important calorie deficit – in check.
Discover more of the health benefits of running.
Two effective types of running for weight loss
When it comes to running to lose weight, two main approaches are particularly effective:
Steady-state cardio, AKA jogging
These are your regular, moderate-paced runs where you go at a comfortable speed for a longer period, like 30-60 minutes. Steady-state runs burn a steady amount of calories and are great for building endurance.
High-intensity interval training, AKA HIIT
HIIT runs alternate between short bursts of intense running (like sprints or hill sprints) and slower recovery periods. For example, sprint for 30 seconds, then jog or walk for a minute. HIIT is great for weight loss as it burns a lot of calories quickly and keeps your metabolism high even after you finish running (that “afterburn effect” we mentioned earlier).
How to use these to lose weight
Mixing these types of runs into your weekly routine keeps things exciting, prevents burnout, and maximizes fat burning. For example, you might do a steady jog on Monday, a HIIT run on Wednesday, a longer jog on Friday, and a hill run for strength on Sunday.
This variety helps your body burn calories efficiently – and keeps your workouts interesting!
The key?
Start small and build up as your endurance grows. Try running two to three days a week, with rest days in between for recovery or low-impact activities like walking or yoga. These breaks let your muscles recharge, preventing injuries and keeping you on track for steady progress.
Don’t forget your diet!
Beyond weight loss, running offers a whole host of other health benefits. It helps strengthen your heart, muscles, and bones, it boosts your immune system and brain power, and it even lifts your mood!
Other health benefits of running
Beyond weight loss, running offers a whole host of other health benefits. It helps strengthen your heart, muscles, and bones, it boosts your immune system and brain power, and it even lifts your mood!
Find out more about how running benefits your mental health.
So does running help you lose weight?
In a word – yes! Running helps you to lose weight by burning calories during and after your workout, boosting your metabolism, and even helping curb your appetite.
Ready to make running part of your weight loss journey?
