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Running for Weight Loss

The facts behind the fat-burning power of running…  

Running is not only one of the most popular forms of exercise but is also renowned for its ability to aid in weight loss. The concept is simple: when you run, you burn calories, and if you burn more calories than you consume, you’ll lose weight. However, the process is far more intricate than it may seem. In this article, we will delve into how running causes weight loss, exploring the various mechanisms at play and providing tips for effective weight loss through running.

Calorie Expenditure

Weight loss is a matter of calories in versus calories out. Running is a high-impact aerobic exercise that significantly increases your calorie expenditure. The more intense the run, the more calories you burn. A 70kg individual, for example, can burn roughly 350 calories in 30 minutes of moderate jogging, making it an efficient way to create a calorie deficit necessary for weight loss.

Boosting Metabolism

Running can also help boost your resting metabolic rate, the number of calories your body burns at rest. Regular running increases muscle mass, which requires more energy to maintain than fat. This muscle growth helps you burn more calories even when you’re not running.

Fat-Burning Zone

When you run at a moderate pace, your body primarily uses fat as a source of energy. As the duration and intensity of the run increase, your body gradually shifts to using carbohydrates. However, even in high-intensity runs (HIIT workouts), the overall calorie expenditure is much higher, contributing to a caloric deficit. Additionally, after a very hard run, your body continues to burn calories at an elevated rate due to the post-workout effect.

Reduced Body Fat

Running has been linked to a reduction in visceral fat (the dangerous fat that accumulates around internal organs). Excess visceral fat is associated with various health issues, including heart disease and diabetes. By shedding this type of fat through regular running, you’re not only losing weight but also improving your overall health.

Psychological Benefits

Weight loss isn’t just about the physical aspects of exercise. Running can have a profound impact on your mental health. Reduced stress and improved mood can help prevent emotional eating and reinforce healthy habits. Moreover, the sense of achievement from reaching your running goals can boost self-esteem and motivation to maintain a healthy lifestyle.

Sustainable Long-Term Solution

One of the key advantages of running for weight loss is it’s sustainability. Unlike crash diets or extreme exercise regimens, running is an activity that can be incorporated into your daily routine and enjoyed over the long term. This consistency is crucial for maintaining weight loss.

5 tips for effective weight loss in running:

  1. Start Slow: If you’re new to running, begin with a manageable pace and gradually increase intensity to prevent injuries.

  2. Mix It Up: Incorporate a mix of steady-state running, interval training, and strength exercises to keep your workouts challenging and enjoyable. Kinni is great for some Workout motivation if you are unsure where to start!

  3. Monitor Nutrition: Running is only part of the equation. A balanced, healthy diet is essential for successful weight loss.

  4. Set Goals: Establish realistic running goals, such as distance or time, to stay motivated and track progress. Some ideas for training plans can be found here.

  5. Stay Consistent: Consistency is key. Create a regular running schedule that fits your lifestyle.


Running is a highly effective method for weight loss, supported by science and countless success stories. By understanding the mechanisms behind how running causes weight loss and following a balanced approach, you can shed excess pounds, improve your overall health, and enjoy the myriad physical and mental benefits that come with regular running. Remember, every step you take gets you closer to your weight loss and fitness goals.


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