6 Best Running Workouts to Lose Weight
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
It’s the time of year when many people come to me to lose weight and get in shape. These 6 best running workouts to lose weight will help you burn fat and drop pounds. So whether you want to slim down in the waist area or shed excess weight, these running workouts will help you burn lots of calories and improve your fitness. These are the best running workouts to lose weight that I’ve tried and perfected with my training clients over the years.
Related Post: 9 Best Calisthenic Exercises for Beginners
Running for Weight Loss
Running is a great exercise to burn calories quickly, and the average person burns around 100 calories from just 10 minutes of running. The simple formula for losing weight is to burn more calories than you consume (we need to burn 3,500 calories to lose 1 pound of weight), so keep in mind that these running workouts will give you great results when balanced with healthy eating.
Losing weight is not an easy task, as we can see from the number of people classified as overweight and obese in the U.S. According to weight statistics, over two-thirds of Americans are overweight or obese.
If you are one of the many people who are overweight, don’t feel bad — you are not alone. And there are things you can do to lose weight in a healthy, sustainable way. The good news is that it is never too late to make healthy changes and lose excess weight. And if you are a runner, that is even better, as you have access to the best running workouts to lose weight, which I am offering here.
After training runners for over 10 years in NYC, many of whom have weight loss goals, I have found the best workouts to help runners with their fitness goals. So now I am sharing these best running workouts to lose weight to help you succeed in your weight loss goals too.
Beginning Running
If you are a beginning runner, I recommend running regularly for at least six weeks before you begin these workouts. This will build up your fitness level, and you will see noticeable fitness results. If you have been relatively sedentary, you will start to see changes in your body in the first month of training and even more results after six weeks.
After you reach a certain fitness level, once you are six to eight weeks into running regularly, it is common to plateau and see little more improvement in fitness. These 6 best running workouts to lose weight will help you get over the hump and continue to make progress.
Tabata Running for Weight Loss
Tabata running workouts are a form of high-intensity interval training (HIIT) that burns more calories than regular, slow running. These workouts are short and intense and will give your metabolism a big boost. Tabata running workouts are great for all levels of runners. The Tabata running workout offers an easy-to-follow first speed workout for beginning runners. Here’s how to do a Tabata running workout to lose weight:
Tabata Running Workout
Warm-up 5 minutes relaxed pace run. Do dynamic stretches.
Fast Intervals 20 seconds sprinting at an 80-percent effort level
Active Recovery 10 seconds slow jog for recovery
Fast Intervals 20 seconds sprinting at an 80-percent effort level
Active Recovery 10 seconds rest, slow jog
Repeat for a total of 8 fast bursts and 4 minutes of Tabata time
Cooldown 5 minutes slow run. Stretch.
Total Workout Time: 14 minutes
Circuit Training Running Workout
Circuit training with running is one of the best running workouts to lose weight. Chances are you are familiar with circuit training workouts from school P.E. classes or playing sports. Circuit training combines aerobic exercise (in this case, running) and strength training in a high calorie-burning, endurance- and strength-boosting workout. It is one of the most efficient workouts and offers the added benefit of strength training. Strength training improves lean muscle mass, helps burn fat, and boosts your long-term metabolism. Hence, your body continues to burn more calories even when resting.
Here is a simple bodyweight running circuit workout that you can do to get started with circuit training:
Running Circuit Workout
Warm-up Run for 5 minutes at a relaxed pace. Do dynamic stretches.
Strength Circuit Do push-ups for 30 seconds.
Running Recovery Run for 3 minutes at a relaxed pace.
Strength Circuit Do planks for 30 seconds.
Running Recovery Run for 3 minutes at a relaxed pace.
Strength Circuit Do reverse crunches for 30 seconds.
Running Recovery Run for 3 minutes at a relaxed pace.
Strength Circuit Do bodyweight squats for 30 seconds.
Running Recovery Run for 3 minutes at a relaxed pace.
Strength Circuit Do side lunges for 30 seconds on each side.
Running Recovery Run for 3 minutes at a relaxed pace.
Repeat for a total of 2 circuits, so you do each strength exercise twice.
Cool down with 5 minutes of slow running. Stretch.
Interval Workouts for Weight Loss
Interval workouts are a form of speed training that improves your overall fitness level while burning a high amount of calories in a short time. Intervals are one of the best running workouts to lose weight because the workouts are intense and build lean muscle mass while burning more calories than regular, relaxed pace running.
There are many forms of interval workouts, ranging from short sprints to 1-mile repeats. However, my go-to speed workout for beginners and anyone starting speed training is 400-meter intervals. A 400-meter interval is one lap around a standard outdoor track, equal to one-fourth of a mile.
Here is a sample 400-meter interval workout that you can use to get started. For advanced runners, you can add more intervals, up to 10 x 400s.
400-Meter Interval Workout
Warm up - Run for 800 meters (one-half mile) at a relaxed pace. Do dynamic stretches.
Intervals - Run 400 meters (.25 mile) fast at 80 percent effort level.
Active recovery - Run for 400 meters at a slow, relaxed pace.
Repeat to run a total of 6 fast intervals and 6 recovery intervals.
Cool down with 800 meters (.5 mile) of relaxed pace running. Stretch.
Total Run Distance - 4 miles
For more interval workouts, check out Interval Training for Beginners.
Fartleks Workout
Fartleks are a beginner-friendly speed workout that will give your calorie-burning a boost. Fartleks is Swedish for “speed play,” and the workout is indeed like a running game. To do a fartlek workout, you run at your regular, relaxed base run pace and then sprinkle in periods of fast running. Fartleks are more informal than interval running, and the exact distance of the speed bursts is often not measured.
Here is a fartleks workout to get you started:
Fartleks Workout
Warm-up by running at a relaxed, slow pace for 10 minutes. Do dynamic stretches.
Run fast for one minute, at an 80-percent effort level.
Run at your regular base run pace for 3 minutes.
Repeat for a total of 8 fast intervals and 8 relaxed pace segments.
Cool down with 6 minutes of relaxed running. Stretch.
Total Run Time - 48 minutes
Note that you can adjust your interval amount based on your fitness level. If you are starting out, you may want to do 4 interval cycles, for instance, and build up to doing more over time. For advanced runners or those training for long races such as a marathon, you can add more distance to the warm-up and cooldown to increase your total mileage.
For more speed workouts, check out 5 Speed Workouts to Get Faster.
Long Runs for Weight Loss
Long runs are one of the best running workouts to lose weight because the extended workout time burns fat. During a long run, your body will use up all your carbohydrate stores and start burning fat for energy. You will also burn many calories. After about an hour of running, your body burns fat for fuel as the carbs are depleted.
Long Run Workout
I recommend doing one long run per week of at least an hour of running (or building up to an hour). Then, follow your long run with some stretching and a rest day to allow your body to recover fully.
Also note that for extended long runs of 70 minutes or more, you should take some fuel on the run to prevent your body’s energy levels from crashing. See our running fuel guide for more recommendations on fueling during long runs.
Treadmill + Weights Circuit Workout
The treadmill is a great tool for circuit workouts and a convenient place for circuit workouts with weights. Grab a pair of medium dumbbells and place them by your treadmill to do this workout. You will also want a bottle of water handy for small drink breaks.
Here is a treadmill and weights circuit workout to get you started:
Treadmill Strength Circuit Workout
Warm up with 5 minutes of running at a relaxed pace. Do dynamic stretches.
Strength Circuit. Do two circuits for a total of two of each strength exercise. Use medium-weight dumbbells for every exercise except push-ups. Do 30 seconds of the following exercises for a circuit: push-ups, bicep curls, triceps extensions, squats, back lunges, and dumbbell deadlifts.
Run for 2 minutes between each 30-second strength training exercise. Run at a relaxed pace.
Cool down with 5 minutes of running at a slow pace. Stretch.
Training Tips
When you do speed or strength workouts, take a rest or active recovery day the next day to allow your body time to recuperate. Drink plenty of water throughout the day, and during your workout, take small sips of water as needed.
It takes a calorie deficit of 3,500 to lose one pound of weight. Therefore, if you burn 500 more calories than you consume every day for a week, you will lose 1 pound of body weight. If you are following a calorie-tracking plan, follow a program that includes plenty of fresh foods and very few processed foods. I do not advise fasting for runners or anyone who is physically active because your body needs enough calories to perform exercises.
Body Image Issues
It is not uncommon for people to become obsessed with exercising to lose weight and develop unhealthy or disordered eating habits. If you think you may be experiencing body dysmorphia or unhealthy body image issues, please reach out to a trained professional mental health therapist.
The Body Dysmorphic Disorder Foundation offers additional tools and resources for help.
Strength Training for Weight Loss
Running is an excellent way to burn calories, and when paired with a healthy eating plan, it can help you lose weight and meet your fitness goals. As a personal trainer, I also want to add that including strength training in your running program will give you weight loss results more quickly. Strength training offers many benefits for runners — from reducing body fat to boosting metabolism and preventing injuries.
Check out my Tips for Balancing Running and Weightlifting for ways to incorporate weightlifting into your running program. If you need help on your weight loss journey, I would be happy to create a customized running plan or personal fitness training plan just for you.
In the meantime, happy running to you! Let me know if you try any of these workouts and how it goes.😊
Related Posts: How to Do Tabata Running Workouts, 3 Best Glute Exercises to Get Results, Nutrition Tips for Runners
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
