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I'm a runner and have hit a plateau in terms of weight loss. What changes can I make to my running routine to break through this plateau?

Hey everyone,

I'm a dedicated runner and have been trying to lose weight for some time now. Although I've seen some progress, my weight loss has hit a plateau and I'm struggling to shed those extra pounds.

I usually run for about 30-40 minutes every other day and try to maintain a healthy diet. But it seems like my body has become used to my routine and isn't responding as well as it used to.

I'm hoping that some experienced runners can share their tips and insights on how they broke through their own plateaus. What changes did you make to your running routine that helped you lose weight more effectively? Should I run for longer or increase the frequency of my runs? Should I incorporate strength training or other forms of exercise into my routine?

I'm open to any advice and suggestions you may have. Thank you in advance!

All Replies


Hi there,

I completely understand where you're coming from. When I hit a plateau in my weight loss journey, I found that changing up my running routine helped me break through it.

One thing I started doing was incorporating intervals into my runs. Instead of just maintaining a steady pace, I would run hard for a minute or two followed by a minute of recovery, and repeat this cycle several times. It really helped me challenge my body and burn more calories during my workout.

In addition to my running routine, I also started incorporating strength training into my workouts twice a week. This helped me build muscle, which boosted my metabolism and allowed me to burn more calories even when I wasn't running.

I also made some adjustments to my diet, cutting out processed foods and increasing my protein intake. This helped me feel more satisfied and energized during my runs, which in turn helped me burn more calories.

Overall, my advice would be to switch up your routine and challenge your body in new ways. Whether that means running intervals, strength training, or trying new types of exercise altogether, the key is to keep your body guessing and avoid getting stuck in a rut.

Good luck!


Hello everyone,

I experienced a similar issue when trying to lose weight through running, even though I was going for a run most days of the week, I was surprised to find I wasn't seeing any changes on the scales.

What ended up working for me was adding variety to my runs. I started exploring different routes in my area, which not only kept my mind engaged, but also introduced me to different terrains and challenges like different hills or surfaces to run on, this helped elevate the intensity of the workout and push my body in new ways.

Another change that helped me break through my weight loss plateau was by focusing more on speed work. Instead of running at a steady pace for the same amount of time, I incorporated interval training into my workouts. By breaking up the run into shorter, faster-paced bursts of running, followed by a recovery period, I was able to increase my heart rate and burn more calories in the process.

Lastly, I would say don't neglect the importance of recovery. As much as we want to see results, our bodies need time to recover adequately. Rest and recovery days are an important part of any fitness routine, and a lack of recovery can lead to injury, burnout, and even slower progress.

I hope these tips help you break through your own plateau! Don't forget to mix up your routine, focus on recovery, and keep a positive mindset.


Hi there,

I've also experienced hitting a weight loss plateau while running. I found that changing up my diet was just as important as my exercise routine, and made a significant difference.

One of the biggest changes I made was to cut out sugary drinks, which are often full of empty calories. Instead, I started drinking more water and green tea, which helped me stay hydrated and feel fuller longer. I also made sure to eat more protein with each meal, which helped me feel more satisfied and helped my body repair and build muscle.

Another aspect that helped me break through my plateau was focusing on my form while running. I made sure to maintain good posture, use my arms to propel myself forward, and focus on my breathing. This helped me run more efficiently and really target those areas where I wanted to lose weight.

Lastly, I would say don't be too hard on yourself. Plateaus are common and they don't necessarily mean you're doing anything wrong. Focus on your overall health, not just the numbers on the scale. Keep pushing yourself and trying new things, and in time, you'll start seeing results.

I hope these tips help! Remember, everyone's journey is different, and what works for one person may not work for another. The important thing is to keep trying until you find what works for you.


Hello there,

I had a similar experience when I reached a weight loss plateau whilst running. I found that I needed to increase the intensity of my runs to break through it.

I started incorporating hill sprints into my running routine as it's a great way to increase the challenge and intensity of a workout. I found that sprinting uphill not only helped me burn more calories, but it also helped me build strength in my legs.

Another thing that helped me was setting a training plan and sticking to it. I found myself losing motivation when I didn't have a set goal or plan in place. By setting achievable goals and milestones, I was more driven to push myself harder and consistently improve.

Additionally, I would recommend tracking your progress to help identify areas where you need to improve. This could be tracking your runs and noting the distance and speed that you're running at, as well as tracking your food intake and ensuring that you're sticking to a balanced diet.

Finally, don't forget to listen to your body and allow yourself to rest and recover when needed. Overtraining can be counterproductive and could result in injury, so it's important to ensure that you're giving your body the time it needs to recuperate.

I hope these tips help you break through your weight loss plateau and achieve your running goals!



When I reached a plateau in my weight loss efforts, I made a few changes to my running routine that really helped.

Firstly, I increased the frequency of my runs. I was only running three times a week, so I started running four or five times instead. This helped me burn more calories and gave me more training sessions to focus on.

Secondly, I started incorporating more high-intensity workouts into my routine. I found YouTube videos that incorporated some strength exercises and HIIT/Tabata elements. This helped me improve my overall fitness and break through my plateau.

Thirdly, I changed my running times. I used to run in the morning, but I found that my body had adapted to this routine. So, I started running in the early evening, which gave me a new perspective and helped me burn more calories.

Lastly, I started tracking my progress more closely. I maintained a running log and took notes on my personal bests as well as my nutrition habits. This helped keep me motivated and allowed me to see my progress over time.

I hope these tips help. Stay consistent, mix things up and remember to be patient – weight loss is a journey, not a destination!

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