Can Running Help You Lose Weight?

A lot of people probably think that running can be quite a boring workout, whether that is on a treadmill or out on the roads.

Can Running Help You Lose Weight?

This is because it is the same continuous motion over and over but it does not mean they are not effective for great weight loss. 

Running workouts are great for toning the body because it doesn’t just use your leg muscles but all of the muscles across your body.

It is a full body workout when going for a run and in this article we will be talking about the best running workouts which will give you the best results. 

Why Is Running Good For Weight Loss?

Running has no limits. All you need is a pair of trainers and you are off and nothing can prevent you from doing this.

When it comes to other ways of losing weight, it usually requires a gym membership, a pool or a bike but with running you do not need a lot.

You can run in all different types of weather, as long as it is safe for you and you can choose whether to run by yourself or within a group that can be everyday as long as you’re looking after your body afterwards with recovery and stretches.

Running is great for weight loss because there are lots of different running techniques you can use for fat burners, toning up and it only requires your running shoes. 

You lose a lot of calories when you are running but it is not just about getting out on the path and running normally, there are different effective methods you will have to use to make them get you where you need to be physically.

Running is just as effective, maybe more so than others but it requires you to learn a little bit of information about the different routines you need to follow for the best weight loss.

Here are a few examples of really effective tips you can follow to help you lose weight to start!

Being Careful With Your Diet

Your diet is a really important factor in your weight loss journey because there has to be some balance somewhere between what you are eating and the exercise you do.

You need to learn a bit about nutrition, how much you need to be eating so you have enough fuel in your body for the run but also to make sure that you’re not over fueling yourself as well which could lead to added weight.

It’s all about balancing your calories between how much you are working out and consuming. If you start consuming way more than the calories you are burning then this causes an imbalance.

The first tip of the day is to try and avoid always indulging yourself in unhealthy food because it will not help you to lose weight if it is constant. 

Pushing Yourself For More 

Another great tip if you’re starting out your running routines is to push yourself to a place that is not overly uncomfortable but where you can feel the burn.

Burning those calories faster is the most appealing way for most people because it actually helps the body keep burning calories even after the body has stopped moving. This is through high intensity, fast running that has this impact.

If you are looking to start jogging slowly to get yourself started, you need to keep building on this day on day each time for feel more comfortable to take it up a notch or take a harder route, this will all work in your favor because you keep improving the difficulty which will push your body to burn more.

Your body will also start to get used to the more difficult runs and if you are being consistent with it, the runs will start to become easier 

Weight Training 

If you are able to workout with weights that is also a great way to start training your muscles to be stronger.

Strength training is very important because it helps your body reduce injury as well because if you’re running on a regular basis, you are more likely to avoid any muscle strain or injury if you’re already training them. 

Drinking Plenty Of Water

Keeping yourself hydrated is really important because you might actually get a bit mixed up in what you’re actually feeling.

A lot of people probably choose food over a drink because they think they are feeling hungry but what they are really feeling is thirst. When you are thirsty it can make you quite lightheaded and less concentrated which is not what you want.

You need to make sure you’re having bigger glasses of water when you get back from your runs and take a water bottle out with you. Keeping hydrated throughout the day gets you in a great routine of drinking water regularly. 

Are You A Beginner?

If you are just starting out in the running game, you need to make sure that you are being consistent from the start. If you start lacking in your beginners training then you most likely won’t move onto these workouts.

For the first few weeks of running, you just want to get used to running outside and controlling your breath so the running is more enjoyable. Then you will want to move onto the workouts afterwards.

You need to first build up your level of fitness to make sure you are prepared for the high intensity running workouts and they won’t completely be unbearable.

In this time as well, it is also important to think about the tips above as well, improving your hydration, eating habits and goals. When you have got this under your control then you are very to turn it u oa notch and then you will start to see the real results. 

You need to make sure that you are taking rest days after high intensity workouts too. Yes, you need to be consistent which is why you can be actively recovering after those high intensity workouts to make sure you don’t injure yourself.

It’s very important to be running on a regular basis, but you also need to give your body a break as well throughout the week because you will overdo it and hurt yourself. 

The Best Running Workouts For Weight Loss

The Best Running Workouts For Weight Loss

Using Intervals

This has been one of the main routines that people use to burn calories quickly. This includes lots of short bursts of running at high intensity with stops in the middle for recovery.

It has been said to burn a lot more fat than just regular running because it is really getting the body to work, and then work again on a continuous process of stop and start.

Due to the high intensity and speed of this, you will still be burning calories even after you have finished. When starting to do interval running training, you need to first look at your level of fitness and find somewhere to start that will be achievable.

You don’t want to rush in with something that could injure you from the start, it doesn’t need to be easy but it needs to be doable. You can either do this on a track or a treadmill but you always want to start with a good warm up to get those muscles warm.

Then you want to start doing some sprints for 20 seconds where the high intensity comes in, then jog for 30 seconds and repeat. 

When you have repeated this the amount of times you planned for, you need to recover with a ⅘ minute jog after to loosen your muscles of any strain and acid. 

Sprinting With Weights

This is just another option but many people now tend to use weighted vests to help them burn more calories on thor runs.

This will not only help you lose calories because you’re having to work harder to keep up with the extra weight but it will also help you perform better.

Once you remove the eight you will feel able to do more without it. You need to make sure that you are adding the correct amount of weight for your body because if you overload too much, you can start to put strain on your knees and can hurt your back too. 


This is one of the most intense workouts you can do with running. Doing hill runs is really pushing your body to the limit. It makes you use all of your muscles to get you up the hill increasing the intensity and difficulty of the run.

You need to first find yourself a good hill that you can freely run up and down. To start your hill runs you need to think about doing a fast paced run for 20 seconds up the hill then jog back down and repeat this.

You will need to do a cool down after this exercise. 


This type of exercise is one that is very difficult and mixes in some body exercises too. You can add in many different exercises into this such as squats or burpees which is what makes it so challenging.

This is all really about looking at what stage your stamina and endurance levels are at as well!

With a tabata workout you are going to be doing high intensity runs or exercises for 20 seconds with only 10 seconds to rest and repeat with different exercises. This will help you build muscle and also decrease body fat. 


Most people hate taking the stairs but this is one of the best ways to reduce fat content on your body and burn them calories.

When it comes to using the stairs they are great because not only are you working your legs but you can also do other exercises while on the stairs. This can be working the muscles on the arms or abdomen.

If you are looking to work on stairs outside of a gym you are looking to do fast paced 20 second runs up the stairs and do a fast walk or slow jog to recover and keep doing this for either 10-15 minutes. 

Adding The Slow Run

You lose more calories when doing the fast paced runs but you definitely still need to have these long runs in your weekly schedules.

The main reason to add this into your workout is because it increases your endurance making the high intensity workouts easier for you and they help strengthen ligaments and heart rate capacity.

You will be looking to do this long run for about 50 minutes, one a week consistently to make sure you are increasing that endurance. 


Overall, running is definitely a great way to lose weight and calories when doing high intensity workouts.

It is not just running on a flat road for hours, the most effective way to lose weight is by regularly doing fast, high intensity running which can include extra weights, higher inclines, intervals or added exercises.

Most people think that you have to run for a long period of time to have any sort of progress made but that is really not the case.

You need to make sure you are prepared and have trained your muscles first, kept well hydrated with a good diet and you are on the right path. 

Hopefully this guide has given you some great ideas for some running workouts you would like to get into. There is a good range heere to start planning out your weekly routines and getting yourself prepared.

If you don’t prepare yourself, you will find it harder to either get to the gym on the treadmills or go out to run. If you have it planned, you know when and what you’re doing which makes it easier to hype yourself for it.

If you are a beginner, make sure you are not pushing yourself too fast too early and just let yourself get used to running before you start the high intensity workouts. The last thing you want is to injure yourself before you ever get started.   

Frequently Asked Questions

Is Running The Best Way To Lose Weight?

It Burns More Calories Than Most Exercises

Losing weight requires you to burn more calories than you consume, and exercise can help you do so.

Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together.

What Type Of Running Burns The Most Fat?

A slow, low-intensity run uses more fat for fuel but takes longer to burn a lot of calories in total.

That’s why it’s advised to run longer than 30 minutes when running at a low-intensity. However, a faster, high-intensity run can burn more calories in a shorter time period.

Can You Lose Belly Fat By Jogging?

However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.

Jessica Knight