by Dana M Robinson - Published 6 months ago

Run for Weight Loss: Beginner's Guide

Regular physical activity is important for losing or keeping a healthy weight.

Many activities can burn fat, create a calorie deficit, and help you get fit. But which cardio exercise is best for weight loss?

Swimming, cycling, and running are all great workouts if you do them regularly. Running can be a good way to burn calories and lose weight. One study showed that running burns more calories per mile than biking because it takes longer to run a mile.

If you're starting your journey to better health and are considering running for weight loss, this guide will give you seven easy tips to get you running.

Is Running Effective for Weight Loss and Reducing Belly Fat?

Yes, you can.

You can't target belly fat with running, but it's a great way to lose overall body fat, which will shrink your belly.

Running isn't the only way to lose weight, 20-minute high-intensity interval training can burn calories even faster.

If you prefer less intense exercise, running is a good choice.

Scientific Evidence on Running and Weight Loss

The Lawrence Berkeley National Laboratory released a study showing the positive correlation between running and weight loss. A recent Czech study of over 1,000 adult runners confirmed this, finding that regular running workouts improve fitness by reducing body fat under the skin and around organs.

Running is an effective way to lose weight.

If you are a beginner looking to lose weight through running, this guide will help you get started.

6 Simple Tips for Running to Achieve Weight Loss

Paying attention to the details can maximize the benefits of your runs.

1. Explore Different Running Styles and Their Advantages

Not all runs are the same. It's helpful to understand the different types of runs, their advantages, and which are best for beginner runners aiming to lose weight.

Jogging, at a pace of 4 mph to 6 mph, is gentle on the joints and cardiovascular system, making it ideal for beginners starting a new running routine.

2. Maintain a Healthy Diet to Support Your Exercise Regimen

Some new runners are so focused on losing weight that they make critical fueling mistakes, like not eating enough carbs, that can hinder their long-term goals.

That's why one of the best ways to lose weight from running is to combine it with a diet that supports physical activity.

Find the ideal pre-workout meal: Before your run, choose a light snack that balances carbohydrates and protein, such as a banana with peanut butter or a small portion of oatmeal. At the same time, avoid unnecessary discomfort by not eating anything high in fat or fiber, such as fried foods, red meat, beans, or berries.
Learn what and when to eat after your workout: Post-run nutrition is just as important. You don't want to eat more calories than you've just burned, but you need to replenish your muscles with protein and carbohydrates to refill energy and promote recovery.
Plan your meal timing right: Eating 60 to 90 minutes after a workout is when the body is most effective at replacing carbohydrates and promoting muscle growth and repair. Low-sugar smoothies with fruit and whey protein or this zucchini hummus chicken wrap are two great choices.

3. Begin Slowly and Gradually Increase Intensity

If you've never run before or aren't used to regular exercise, it's normal to be intimidated at first.

The good news is you don't have to start with running. First-timers can begin by simply walking every day. For some people, a half-hour walk may even burn more fat than a thirty minute workout.

Beginning slowly has the advantage of being more enjoyable and sustainable, while reducing the risk of injury. As you become more comfortable and your body adapts to the new exercise routine, you can gradually progress from walking to running.

Once you're running regularly, there's something else to anticipate.

You've likely heard of the euphoric experience during long runs caused by the brain releasing endorphins and neurochemicals. Good news: Runner’s high is a real thing.

While you may not experience a “runner’s high” as a beginner, it's something to look forward to as you steadily increase the pace, frequency, and distance of your runs.

4. Prioritize Hydration During and After Runs

Staying hydrated is essential for all runners, especially beginners who are pushing their bodies harder.

Hydration fuels your body, enhances performance, influences mood and breathing, and can even boost your metabolism. Dehydration can lead to various problems, from mild headaches and cramps to serious conditions like heart disease and heat stroke.

5. Develop a Consistent Running Schedule and Adhere to It

Running is a fantastic workout, but consistent effort is needed to see changes in your weight.

A running schedule designed for weight loss can help you stay on track. Whether you start with one or two runs per week or opt for a more frequent routine, disciplined practice will help your body adapt faster.

Whatever your weight loss running plan, adhering to your schedule and maintaining consistency will maximize the benefits of running for long-term progress.

6. Combine Exercise with Dietary Modifications for Optimal Results

It's important to reiterate the need for a healthy, balanced diet alongside running.

The eagerness to see results can lead some runners to cut back on food to speed up weight loss. Such crash diets are unsustainable and can actually lead to weight gain.