Running to lose weight can be a great addition to your workout regimen. The struggle to lose weight isn’t always an easy battle. Counting calories, making time for exercise, and that frustrating morning weigh in can eventually have people throwing in the towel and reaching for the potato chips. Struggling on your weight loss journey? Maybe you should start running to lose weight!
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Can you lose weight just by running?
Dropping those extra pounds is a numbers game. Burn more calories than you consume and pounds will disappear. How do you kick start your metabolism and start shedding unwanted pounds? Running for weight loss should definitely be part of your fitness routine! If you run two or three miles, you’ll burn about 200 to 300 calories. That is a pretty good workout! How Much Weight Can You Lose by Running Every Day? A typical adult should get at least 2 1/2 hours of moderate exercise each week. However, the amount you lose will depend on your own metabolism as well as your overall diet.
Running weight loss tips
- Don’t do the same workout every single day. Shake up your routine to keep your metabolism really moving.
- Don’t overdo it. Start small and make gradual increases. This is a long term plan, not a quick weight loss gimmick.
- Watch your diet. Just because you are running, doesn’t mean you can eat whatever you want.
- Carb loading isn’t necessary. Unless you are running a marathon and need to fuel up the night before, your body has plenty of carbs to fuel your running routine.
- Boost the healthy fats. They will help fuel muscle health and repair.
7 Reasons to Start Running to Lose Weight
As a general rule, the American Council On Exercise recommends that you run for 20-30 minutes three days a week, and take rest days on the other days. Any more than that is often difficult to sustain, especially for beginners. Start slow and find a running buddy for long term running success. Need running motivation? Here are some reasons why you should tie on sneakers and go running!
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Running Improves Mood
If you have just started running for weight loss, you may wonder why people talk about a ‘runner’s high’. Those early days in your running routine may be a struggle. According to Harvard Medical School, however, people who run regularly feel better emotionally as well as physically. Start a running journal and keep track of your hard work and track your progress. It is very rewarding to see your efforts pay off over time!
What should a running journal include if you are running to lose weight?
- Set Running Goals. A running journal is an ideal place for tracking your running goals.
- Track Your Progress. A running log can be your best tool for reference which will help you improve your running.
- Monitor Injuries. Staying healthy as a running is important but injuries do happen.
- Boost Your Performance. Keeping a running journal helps you push a little further every day.
- Hold You Accountable. If you skip a day, you know it…from now on!
- Put your weight in there, too. You should have a weekly weigh in to track weight loss.
You Can Stop Calorie Counting
Without stepping up your fitness routine, you need to cut calories to lose weight. Cutting calories means eating less, which leads to hunger and a negative outlook on your weight loss journey. Sitting on the couch doesn’t burn many calories and the first step to losing weight is to start moving. According to Livestrong.com, running is one of the most effective exercises to incorporate into your workout routine to help burn calories.
A Running Routine Boosts Resting Metabolism
Since losing weight is a numbers game, burning more calories means losing more weight. According to Paul Williams at the Berkeley National Lab, running for weight loss is more efficient than walking to achieve your goal weight. A study published in Medicine & Science in Sports & Exercise shows that running leads to greater weight loss than walking. Most likely because running boosts resting metabolism so you burn more calories even after your run is over.
Skip the Gym to Save Time
People are busy and finding time to exercise isn’t easy. Running is one of the most time efficient ways to lose weight. If you are wondering how to start losing weight when you have so little free time, try to fit a short run into your daily routine. Most people can run farther than they can walk in a given amount of time, thus leading to increased caloric output. Track your run with a GPS watch for running. It will help you keep track of mileage, time, calories and heart rate.
No Special Fitness Machines Needed So It’s Convenient
Running is an incredibly convenient workout. You can take it with you when you travel, unlike your weight machine or gym membership. You don’t have to worry about driving to the gym, which in itself is rather time consuming. Running is my workout of choice when I am short on time but want a hard workout.
Is Running a Full Body Workout? YES!
Instead of going to the gym for leg day and doing sit ups on a different day, target multiple muscle groups just by going out for a run. Want to burn fat? Running for fat loss helps slim thighs and take inches off your waistline by working legs and core muscles at the same time. You can step up your running routine by strapping on a set of adjustable ankle weights to increase your muscle workout.
Great for Long Term Fitness
Unlike team sports, running is an exercise that you can participate in even as you get older. According to Medical News Today, running slows down the aging process, allowing older people to move more easily and improving their quality of life. Healthy aging is a fine balance between the right foods and getting plenty of exercise. Of course, you will have more aches and pains as you age so hit the sauna after your run to relieving running pain.
If you are struggling on your weight loss journey, maybe you should start running to lose weight! It is a fun and efficient way to get in shape. Consider hiring a weight loss coach to help you develop an initial workout plan and consult your physician before starting a new exercise routine. Make sure to set realistic health goals. Once you get started running, however, you are well on your way to a new and improved YOU!
Are you going to start running to lose weight?
Check out these healthy weight loss tips!
Diane has a Bachelor’s degree in Microbiology with a Minor in Health Management and Policy. She spent many years working in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging as a way to share this knowledge with others. While passionate about health and the environment she can’t quite give up her favorite Cheetos and Diet Coke! Learn more about her HERE.