Is Running The Best Way To Lose Weight And Tone Up

Nothing can give you that instantaneous cardiovascular hit quite like running, but how can running help you lose weight? Read on to find out more…

One minute you’re tying your laces, the next you’re pounding the pavements – and right away you’re boosting endorphins, getting your heart working, and losing weight, right? Hmm… If you ever find yourself thinking, “I run, why aren’t I losing more weight?” you’re definitely not alone. One look at the many runners training on the roads or even crossing the finishing line of a marathon will show you that running doesn’t necessarily make you slim. So, what can we do to make sure our running is giving us the best chance of shedding pounds?

Most experts agree that it’s best to vary distances and times. Variety in general is key for good fitness, for burning calories and for boosting intensity in running-based training. So mix in some shorter sessions and longer runs each week.

Lose Weight By Running

When you’re going for longer distances, getting a running buddy can really help to keep boredom at bay, as well as helping to relinquish any concerns over safety. Jordan Head, Herbalife coach and ultra distance runner says: “Getting a training partner is one of the best moves you can make towards improving your distance running. To be successful with weightloss goals, you need to be consistent, and the accountability a running buddy will give you will ensure that you get out there even when you don’t feel like it.”

Having someone to run longer distances with will also help you with pacing more effectively. Jordan says: “When running distances alone, it’s easy to build up and then stick to your comfort zone, so having a training partner to help you stretch yourself is priceless and will ultimately help you to shift weight.”

Lee Pickering, PT at DW Fitness Clubs tells us that changing to a faster pace can make all the difference. “If you’re already a runner and you’re struggling to lose those few stubborn pounds, it’s likely that your body is crying out for a change.”

Is Running The Best Way To Lose Weight?

Lee says that going faster is your route to pushing your body further and harder. “This creates an anaerobic effect which helps your body to increase its metabolic rate. Challenging your body in short bursts also helps to improve your endurance levels, as your body conserves energy and uses it much more efficiently.”

Interchanging between paces is what’s known as interval training, and it’s now well evidenced that this can boost fitness and propel weight loss. Jordan explains how it’s done: “Alternate working at a level of high intensity followed by a recovery or rest period. For example, do a timed faster pace for two minutes and follow with one minute of jogging.”

Many runners use lamp-posts as markers, Jordan says. “Try to run for two or three lamp posts and walk or jog for one. Hill training is great, too. Run up at a high intensity, and walk or jog down for recovery.” Such workouts are great if you’re short on time too, as you’ll get more benefit in a shorter timeframe.

Running For Weight Loss: The Most Effective Running Workouts

This will depend on the amount of time you have to dedicate to exercise, and then how you split that time between your running and other activities.

Lee says it’s best not to ‘just run’. He suggests: “Ideally run three times a week, including at least one longer run, and cross train (i.e. other training at the gym, for example) once or twice. This will help to make sure you’re using the muscles you don’t engage as much whilst running. Mix it up with different gym classes such as Spin, or BodyPump, and go for a swim, to really give yourself an all-over workout.”

And don’t forget: nutrition + running = weight loss. Another key reason we might not be seeing the pounds shift at the rate we feel we deserve is to do with the fuel we are putting into our bodies when measured against the calories we’re burning.

What's The Best Exercise For Weight Loss?

Professor John Brewer, head of the School of Sport, Health and Applied Science at St Mary’s University says, “Most runners will burn between 100 and 120 calories for each mile that they run. To lose weight, you need to use more calories than you consume from eating and drinking, but most people are shocked to learn that you need to exercise off around 8, 000 calories to lose just one kilogram of body fat!”

Unfortunately this sets you the heartbreaking challenge of needing to run 70-80 miles just to lose one kilo of fat. “So the most effective way to stay in trim is to combine exercise with a sensible diet, which reduces energy intake”, says John.

That said, we do have good news. Whilst calories in versus calories out is a useful and clear calculation, running does also propel your metabolic rate after the run has finished, so during your recovery period you will be burning some extra calories.

How To Run For Weight Loss

Unlock the website for exclusive member-only content – all free, all the time. What are you waiting for? Join My Health & Wellbeing today!As a form of cardio, running can be a valuable tool on your weight-loss journey. How much you run and the types of runs matter, so if you're looking for how often to run to get lean and lose fat, the answer is a little complicated — all the experts agree that it depends, starting at a couple times a week to more often as you progress. Read ahead to see how the experts we talked to broke it down and what you need to know about running and weight loss.

If you're just starting out, Alex Harrison, PhD, CSCS, who's also a level three USA Track and Field coach, recommends running twice a week, gradually building up to four times a week over the course of five weeks to avoid injury.

ACE-certified personal trainer Rachel MacPherson said to begin with 20- to 30-minute runs at a comfortable pace every other day. As you're ready, Jeff Godin, CSCS, head of fitness education at Spartan Race, Inc., said to aim for 45- to 60-minute sessions; you don't have to run straight for the entire workout. Break the run up into small digestible pieces, Godin said. Run for one minute, walk for two, and gradually build up.

What Are The Best Ways To Lose Weight?

ACE-certified trainer Amanda Brooks added that 20 to 30 miles per week is plenty for someone looking to lose weight and improve overall health. Remember that doesn't need to be all from running. All those extra steps add up, so make sure to include daily walks, aiming for at least 10, 000 steps a day.

Should you do long runs, short runs, slow runs, or fast runs for the greatest weight-loss results? Matt Kite, CSCS, with D1 Training, explained that long-distance running isn't that great for losing weight, but it's excellent for maintaining it. What's best for weight loss are short, faster-paced runs.

This means instead of keeping a steady pace, add in sprint intervals and hills. These HIIT-style workouts are not only more effective, but they'll also save you time. You can work through a you'll-be-sore-tomorrow HIIT session in 45 minutes or less if you're efficient, Kite said. He agreed that a few times a week, while eating a well-rounded diet in a healthy calorie deficit, will allow you to see results.

Is Running For Weight Loss Leaving You At A Weight Plateau?

The biggest benefit of HIIT training is the afterburn effect, where your body continues to burn calories after your workout is over, Kite explained. The fluctuation of your heart rate throughout a HIIT workout, switching between rest and active states, leaves you with an oxygen debt of sorts, resulting in your body burning extra calories to return to its resting state.

If you can't do fast-paced intervals for any reason, instead of running for a long time at a slower pace, Kite recommends walking at a high pace instead, because it's easier on the knees. Try this 25-minute walking treadmill workout.

Running by itself doesn't make people lose weight; creating a caloric deficit does, Dr. Harrison explained. If you use running as part of the equation to do that, you can very roughly figure that each mile you run burns about 100 calories. Mathematically speaking, in order to create a caloric deficit to equate to one pound of fat loss per week (one pound equals 3, 500 calories), you'd have to run about 25 to 40 miles per week — that's a lot of miles! So the best thing to do is create a daily 500-calorie deficit with a combination of exercise and diet.

Everything You Need To Know About Running For Weight Loss

Be aware that running can increase hunger, so if you eat in a calorie surplus, you will gain weight. The bottom line in achieving weight loss is that you need to burn more calories than you take in, explained ACE-certified personal trainer Sabrina Correia of My House Fitness.

Although exercise plays a huge role in weight loss, you cannot out-exercise a diet that is full of processed, nutrition-void foods, reminded registered dietitian Emily Tills, MS, CDN. In order to lose weight sustainably, Tills recommends eating a balanced diet, which