By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach

Running and weight loss go together well as running is one of the most effective ways to burn calories and rev up your metabolism. As a trainer and running coach, I often get approached by people who want to lose weight by running. Many of them are not eating enough and so they don’t have the energy to follow through with a vigorous running program. What people often don’t realize is that you can eat a full diet of nutritious, real foods while losing weight and running. Running is a great way to improve your overall heart health and fitness level while burning calories to lose or maintain a healthy weight. This guide will give you an overview of some safe strategies for losing weight by following a running program. Of course, eating is half the equation so pairing your program with a nutritious eating plan will give you the best results. Talk to your doctor before beginning any weight loss program and note that this advice is not intended to replace medical advice.

Quick View

Couch to 5K Training Plan 9 Weeks - Beginners Walk to Run

The Science Behind Running and Weight Loss

The formula for weight loss is to burn more calories than you consume, with 3,500 calories equaling one pound of body weight. Since running burns a lot of calories (more than almost any other cardiovascular exercise), it is a great way to lose weight and prevent obesity. Running involves many major muscle groups, from your legs and glutes to your core muscles, which causes more calorie burn.

Running and Calorie Burning

Your body weight, metabolism, running pace, and distance all influence the exact amount of calories burned during a run. In general, people who weigh more burn more calories than lighter people, and men burn more calories than women.

Runners burn an average of about 100 calories per mile, according to the American Council on Exercise (ACE). According to ACE, a 140-pound person burns 132 calories by running one mile at a 10-minute-mile pace. A 160-pound person would burn 151 calories during one mile of running at the same pace (10-minute mile).

Another consideration for calorie burning is that people with higher levels of cardiovascular fitness tend to burn fewer calories during exercise. So as your body adapts to running and your fitness level improves, adding more intensity or duration to your runs will help you amp up your calorie burning.

Running and Fat Burning

Running for longer periods at a relaxed pace can tap into your body’s fat stores for fuel. Zone 2 training is a popular way for runners to burn fat. This relaxed, base run pace is done at 60 to 70 percent of your max heart rate. It’s the jogging or slow running pace that runners often do for long runs.

When you initially begin running, the first part of your run burns carbohydrates stored in your body for fuel. After burning carbs, your body begins to burn fat, usually after 30 minutes or more of running. You can tap into this body fat-burning power by incorporating some longer, slow runs into your workout routine.

Creating a Running Plan for Weight Loss

A good running plan can help you stay on track with your weight loss goals while minimizing your risk of injuries. A lot of new runners get so excited that they jump into running too quickly with high intensity workouts of running fast or long. The most sustainable way to get into a running routine is to add miles and intensity gradually to your program. This helps prevent burnout and will help you stay consistent with your weight loss long-term.

Check out our free Couch to 5K Running Plan for a sample beginning runner’s program that will help you build your endurance and fitness level with a professionally designed run-walk program. If you want a personalized running plan to help you lose weight, our Customized Running Training Plan is the best option and includes coaching support from me.

Different Types of Runs for Weight Loss

Running and weight loss work best with a variety of running and strength training workouts. The workouts will boost your overall fitness and create a calorie deficit that helps you lose weight. If you’re new to running, begin with a run-walk program and build up to steady-state base runs, which are done at your natural, relaxed pace.

Base runs are beginner-friendly runs that you do at a relaxed, conversational pace. These are the best runs for new runners and also should be a staple for any runner following a weight loss program.
Interval training is a form of speed workout that involves short bursts of running intervals that are fast followed by recovery jogs. It’s best to have at least 4 to 6 weeks of base runs under your belt before beginning interval training. Interval workouts are a great way to rev up your metabolism and burn a lot of calories in a short period of time. If you’re looking for a short, intense interval workout with sprints, try this Tabata Speed Workout.
Tempo runs are another form of speed workout and they involve a steady-state effort. Tempo runs improve your running speed and efficiency and are excellent training for races.
Long runs are useful for fat burning and building endurance. Longer races such as half marathons require a weekly long run to prepare for race day. You can also do a weekly long run as part of your running and weight loss program. Check out these 10 Long Run Tips to make the most of your long runs.

Running Frequency and Duration

The exact amount you need to run for weight loss will depend on your weight, activity level, diet, and goals. In general, following a consistent running program will give you the most weight loss and health benefits. Focus on developing a running habit of running at least four times a week to get started.

The American College of Sports Medicine (ACSM) Physical Activity Guidelines recommend that adults get at least 150 to 300 minutes of moderate-intensity cardiovascular exercise (like brisk walking) or 75 to 150 minutes of vigorous-intensity aerobic activity (like running) per week plus at least two strength training sessions per week. For most beginners who want to lose weight, I recommend beginning with a run-walk program and gradually building up to more running and less walking.

Nutrition and Hydration for Runners

Any good running and weight loss program will also include some healthy eating strategies. To lose weight, it’s important to eat enough nutrients while cutting back on empty calories from ultra-processed foods. A balanced eating program can help you get nourishing foods with whole grains, lean protein, and plenty of vitamins and minerals. One of the best ways to lose weight is to cut down on ultra-processed foods that have high sugar, fat, and calorie content while offering little to no nutrients.

The general formula for weight loss is to eat fewer calories than you burn. Just because you are monitoring your food intake though doesn’t mean you need to feel hungry or have low energy levels. Eating more fruits and vegetables can help you get the nutrients you need while cutting back on high-calorie processed foods.

Carbohydrates are especially important for runners as a source of energy on your runs. Complex carbohydrates offer lasting energy and make you feel more full than simple carbs. Some examples of foods with complex carbs include lentils, quinoa, oats, whole wheat pasta, and oats. Adding these foods to your diet can boost your running performance and help you stay feeling good.

Lean protein is another vital nutrient for runners that helps with muscle repair and recovery from workouts. Some high-protein foods include lentils, legumes, eggs, Greek yogurt, lean meats, tofu, protein pasta, and beans. Protein also helps you feel full more quickly, making weight loss easier. Add healthy fats such as avocados, fatty fish like salmon, nuts, seeds, and olive oil to your nutritious eating program.

Eating nutritious snacks will also prevent you from feeling hungry throughout the day. Add high-protein snacks to your routine with foods like banana and nut butter on whole wheat toast, almonds, Greek yogurt with fresh fruit, or cottage cheese.

Hydration

Drinking enough water and staying hydrated will help you lose weight and run better. Water helps you feel more satiated and also improves digestion so always drink plenty when you are eating. Carry a water bottle with you throughout the day so you stay hydrated. Also, bring water on your runs when you’re going a long distance or when the temperatures are hot.

Running for Healthy Weight Loss

Running is one of the best forms of exercise for burning calories and losing weight with long-term success. With consistency and a smart training strategy, you can burn calories and enjoy a healthier lifestyle. Eating a nutritious diet with few processed foods will give you the best chance of success with your weight loss program. If you have food-related questions, speak to a registered dietitian for guidance.

Running and weight loss go together well as a sustainable way to achieve and maintain a healthy weight. Following a training plan can help you get the most health benefits from running while minimizing your risk of injuries. Visit the Runstreet Training Center for a host of training plan options. Whether you need a beginner’s program or a Customized Training Plan, I would be happy to help you on your weight loss journey.

Stay in touch by following and tagging @Runstreet on Instagram to share your workouts and get cheered on. For more fitness and weight loss tips and workouts, sign up for our free Wellness Wednesday Newsletter.

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.

Running and Weight Loss Guide and Tips from a Trainer