Running for Weight loss

How Effective is Running for Weight loss?

Running is a great form of cardio exercise. It has many health benefits and helps in losing weight. Running also helps in improving your mental and physical health. However, you should know that running is not the only thing that works for weight loss. You also need to maintain a healthy diet along with your running workout.

The best thing about running is that it’s free! (except for the shoes). You can slip on a pair of shoes and have a good run! It’s a total body workout, less expensive than the gym, and this exercise can be done in any season!

Let’s look at this in detail:

Study Excerpt:

According to the American Council on Exercise data, a runner whose weight is 180 pounds can burn 170 calories when running for 10 minutes at a steady pace. Similarly, if they run for 30 minutes, the person can burn 500 or more calories. However, the person will have to change their lifestyle and diet to achieve this goal.

Types of Running

There are various running styles, and each style has its way of helping your body stay healthy.

Base Runs

Now base runs are normal runs. You can run from short to moderate lengths. That would be somewhere around 6 miles. For a base run, you can do it at your own pace.

Long Runs

Long runs help in achieving overall fitness along with endurance. These runs are also base runs but go longer. You can do this at your own pace, but you will be achieving long lengths around 10-13 miles.

Interval Runs

These kinds of runs are short-distance runs, mainly focused on improving the power and speed of your runs. For example, you can do a 4 x 0.4-mile run with a 1/4th mile jogging in every Interval.

Hill Repeats

Hill runs are like Interval runs, but this must be done uphill. This kind of run is an amazing workout to improve stamina, speed, and power, just like Interval runs.

Recovery Runs

Recovery runs are usually done after intense runs. Recovery runs are more like cool-down runs, like the cool-down exercises done after an intense gym workout.

Why Running is Effective

Running is a great overall body workout and has great health benefits. There are many reasons why running is effective. Here are a few reasons listed below:

Running Burns More Calories

Shout out to those who know that losing weight results from burning more calories than you consume. In this case, running is one of the best options and is also known to burn many more calories than other exercises (not that they aren’t important!). But running is considered by most people to include in their workout plan because it requires you to work a lot of different muscles together.

In high-intensity interval training (HIIT), health coaches or trainers usually involve running burns. In running burns, your muscles are at their maximum power, burning the most calories per minute.

See Also: Health Benefits of Jumping Rope

High-Intensity Running Continues to Burn Calories

High-Intensity training includes running like hill repeats and Interval runs that burn calories even after your workout for up to 48 hours.

These kinds of workouts or running need a lot of your muscles for the training and more energy for recovery. This is also known as the “afterburn effect” and is highly known to the fitness community.

Suppresses Appetite

Many people following diets tend to limit their food to reduce their calorie intake or stop eating certain foods. The problem with this is that they will lose out on the energy they need to work out and, in the worst-case scenario, injure themselves for lack of strength and always feel hungry.

Many studies have suggested that high-intensity running can help overcome this struggle. High-intensity workouts or running tend to reduce your appetite so that you can eat less but just enough to work out.

Targets Harmful Belly Fat

Belly fat is a big No-No! and is bad for the health. Studies have supported that running can make your belly fat disappear if done consistently, and you wouldn’t have to change your diet.

It’s important to work on belly fat and reduce it as much as possible because research studies have stated that belly fat is linked to risks of heart diseases and type 2 diabetes.

See Also: Healthy Recipes for Weight Loss Diet

Other Health Benefits

Apart from all the above, you achieve various other benefits by adding morning runs to your workout routine.

Heart Diseases

Studies show that even if you run for about five to ten minutes, you can steer away from a lot of heart diseases and even fatal ones.

Blood Sugar

Run away from blood sugar spikes! Running helps in lowering your blood sugar levels and makes your muscles more sensitive to insulin. By doing this, the sugar moves into the muscle cells for storage.


Yes! Running does decrease the risks of cataracts. However, if you are new to running, you can start with moderate spacing walks, slowly turn it into a jog, and then run.

Knee Damage

Many people may have said that running is not good for your knees, but that’s not true. Physical activities like running, jogging, etc., can strengthen the knee tissue and prevent problems like arthritis.

Knee Pain

Running also helps in knee pains. Studies showed that if elderly coming up to the age of 64 ran, it helps reduce knee pain. However, running is not linked to causing knee pain or arthritis.

Bottom Line

Running is probably not a favorite workout for some people, and they would rather work out by standing in one place or in the gym. However, running has some pretty good health benefits and is considered the most recommended workout because running covers your entire body and not just some parts. Running is not expensive; get a pair of shoes and then Get, Set, Go!!

See Also: Walking to Lose Weight: Does it Work?


Will running help lose belly fat?

Yes, running can help lose belly fat and avoid the risks of heart disease, type 2 diabetes, or other fatal diseases.

Where do you first start losing weight when running?

When you first start running, you initially lose the hard fat around the liver and kidneys and then start losing fat present around the thighs and the waistline.

Is it good to run every day?

Not really. Running daily can wear you out and increase the risk of injuries like stress fractures or continuous muscle tears. Running three times a week is the best option. Some people go five times a week, but if you are a beginner, three times a week should do you fine.

Is it better to run in the morning?

It doesn’t matter if you are comfortable with the timings, they are people who like morning runs and some like evening runs. You can enjoy the run whenever you want.

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