Running to Lose Weight: Your Essential Guide

If you ever googled to find out what exercise burns the most calories, running comes up immediately.

And since creating a caloric deficit is essential for weight loss, you might be wondering, can it help you lose weight?

The answer is yes, it can — as long as you are burning more calories than consuming. This article can serve as a guide on how to create that caloric deficit through exercise.

How can running help you lose weight?

Running is considered an activity that burns quite a lot of calories. In fact, it is one of the most efficient ways to increase your overall energy expenditure.

For instance, Harvard Health Publishing estimates that a person weighing 155 pounds would burn around 288 calories running for 30 minutes at a moderate pace. It is relatively higher compared to weight lifting (108 calories per 30 minutes) or mowing the lawn (162 calories).

These numbers, of course, are approximations just to give you an idea of how running can be compared to other ideas. The amount you will burn will highly depend on the individual's weight, metabolism, running speed, and terrain.

But since running engages a lot of muscles, you can burn quite a lot of calories in a short period of time. Moreover, if you choose to run at a moderate pace, you can keep up with the exercise for a somewhat long period of time, perhaps not as a beginner, but later on.

Do you keep burning more calories after running?

Now, you may have also heard that you will be burning calories after your run. How is that possible, and what scientific support do we have for this?

For this section, we consulted with Dr. Maria Knöbel, an internationally trained doctor specializing in General Practice. One of her focuses is sports medicine, so she gladly shared her insights regarding this topic:

“You can keep burning calories from running just after you’ve finished your workout. The effect is commonly called EPOC (excess post-exercise oxygen consumption).”

“After running, your body needs some time to recover, and that can place your metabolism in a higher state for hours and occasionally up to 24 hours, depending on how hard you push yourself,” she added. Keep in mind that the intensity of the exercise is also important, with the ‘afterburn’ being more prominent for more vigorous activities.

“Many of my patients who stick to regular interval running and train for long marathons have experienced this. Even after they stop running, their body is still using calories to heal and bring energy levels back up,” she also mentioned.

How do you start running for weight loss?

One of the best things about running is that it is rather easy to start. You do not need fancy equipment, especially if you are not planning to tackle marathons yet.

“If you’re beginning to run in order to lose weight, don’t overdo it at first. Ease into running or running with a walking break, as this helps you build up your strength. Moving at a speed that lets you talk normally helps you avoid both burnout and injuries. Building muscle helps in weight loss since muscle uses more energy when your body is at rest,” highlighted Dr. Knöbel for WellnessPulse.

“I tell patients to start with three exercises per week and as they become stronger, raise either the time or the distance. Giving your body a break on rest days is important, as this helps you continue to run correctly,” shared Dr. Knöbel.

How much do you need to run to see weight loss results?

The amount you need to run to see weight loss results depends on a few key factors, including your current weight, diet, intensity of running, and consistency.

To burn one pound of weight, you will need to create a deficit of around 3,500 calories. Since most people may sustainably lose 1–2 pounds per week, aiming for a daily caloric deficit of 500 to 1,000 calories is generally effective, depending on other factors such as your current weight, height, and overall health status.

To achieve this caloric deficit, running can be an effective form of exercise. However, the exact amount of running required will vary based on your individual circumstances. Moreover, if your only intervention is exercise, it can be trickier to create a larger deficit, meaning your weight loss can be rather slow.

So, should you also adjust your diet to lose weight from running?

While you can lose weight by increasing your activity levels only, it might be harder because as you burn more calories, your appetite may also go up.

For instance, one study found that while exercise can support weight management by increasing energy expenditure, its effects vary widely between individuals.

These differences are likely due to physiological differences and how the body adjusts hunger and satiety signals in response to activity. In other words, some people will have an increased appetite after incorporating more physical activities into their lifestyle, which, in turn, can increase their caloric intake.

Therefore, if your primary goal is to lose weight, it can be helpful to examine your diet and strive to shift the energy balance into a negative one or simply reach a caloric deficit.

Staying motivated on your running weight loss journey

When it comes to motivation, the most crucial thing is to actually find an activity that you enjoy.

I still get flashbacks from my PE classes, during which I had to run — which I hated with passion. Besides that, we played loads of team sports. Being the clumsy one, I was always picked last. At some point, I believed that sports were not for me.

These days, I wake up at 5 a.m. just to hit the gym. When people ask me how I find motivation, my answer is simple: I don’t. I love lifting weights and get upset when I have to skip my workout.

My tip: try as many activities as you can. Running is efficient for burning calories, but strength training can also contribute to weight loss. If you prefer walking or slow jogging, try that instead. Some people find solo sports too boring, so perhaps tennis or volleyball could be something worth looking into? Hate sports altogether? I bet you can find a wide variety of dance classes in your area.

I believe everyone can find a physical activity that is enjoyable, even if the calories burned throughout it may be lower than if you choose running as your primary activity. After all, since caloric intake is what ultimately drives weight changes, diet will play a huge role in your journey.

Final thoughts

Running can be an excellent tool in your weight loss plan. It burns a considerable amount of calories, especially when done consistently and at a higher intensity. Plus, it’s accessible, doesn’t require much equipment, and can be adapted to your fitness level.

That said, running alone likely won’t lead to dramatic weight loss unless it’s paired with other habits. Combining running with nutritional interventions will most likely lead to the best results. Remember — when it comes to weight loss, a caloric deficit is needed to achieve it.