If you want to lose weight, start running towards it now! It’s not just a joke, you can play your own way to weight loss. The fact is that running is the most accessible exercise for everyone. You don’t need special gym equipment or specific shoes, although they do help. You can also practice running barefoot on a smooth surface. Running is easy because you can do it anywhere, on the road, in the park, or even on a treadmill inside your home.

Why choose running?

There are many reasons why one needs to seriously consider running. Seriously, we don’t mean training for a marathon or joining a 6 a.m. running club. Whenever you can, just start by running. It doesn’t have to be as challenging or difficult as it seems at first. The great thing about running is how fast you can incorporate it into your routine and how much it will help you on your weight loss journey. One of the most challenging things about exercise is the time and opportunity, and using running as a workout eliminates both.

burns more calories

The thing about losing weight is that you typically need to burn a lot more calories than you consume. That’s why running is a great option, mainly because it burns more calories than other types of exercise because it requires many different muscles to work together.

have an afterburn effect

Whatever exercise you do regularly, it will help you lose weight by burning calories. Still, certain types of exercise will help you even more while continuing to burn calories after exercise. So, these are often exercises that use a lot of different muscles, which means that after a workout, they’ll need more energy to recover. This is called the afterburn effect and can help you burn a significant amount of calories.

low portion size

You can reduce calorie intake by making changes to your diet or by restricting yourself from eating. Sometimes these methods can increase your appetite and make losing weight an even bigger challenge. However, high-intensity running can be beneficial, suppressing appetite and producing more satiety hormones. This means that high-intensity running can reduce your appetite after your workout.

The HealthifyMe Note

There are many benefits to running. It can burn more calories than other exercises, and it has the ability to burn calories long after your workout is over. In addition, it helps to reduce portion sizes which can help you achieve a calorie deficit diet. All these benefits result in the ideal workout that helps you lose weight.

running guide to weight loss

Many gadgets and wearables help you run efficiently. However, you can keep it simple with just accessories, comfortable shoes, clothes, and a water bottle. But, fear not; If you’re still intimidated by the thought of running, we have some tips to help you out!

Warm up and start with walking or jogging

First, before doing anything, warm up. Before any workout, it is important to warm up and stretch to prepare your body for it. To start your running journey, you should aim for at least three to four weekly running days. This allows your body to get used to the workout, and you can start building your stamina by starting with a gentle walk or jogging. Don’t start running right away! This is a surefire way to hurt yourself. Also, avoid running for days in a row, as your muscles need ample time to recover.

Don’t Neglect Your Diet

Just because running has many health benefits, doesn’t mean it can magically lead to your weight loss goals. If you overeat after running then there is a chance that you may gain weight. So, don’t overestimate the calories you can burn while running. Yes, running is a great and solid workout, but you need to balance everything you eat and drink. A feast from time to time is good for you, but avoid ordering pizza every time you run because you’ve earned it. Moderation is essential, and your consumption should be your primary concern as a calorie-deficient diet is essential for weight loss.

do not think much

You don’t have to plan your training or create a strategy for every race when you’re starting out. When you’re running to lose weight, the actual running, moving, and calories burned are all that matter. Don’t overthink or overcompensate just because other people are doing longer circuits but are better than you. Nothing matters more than your progress on your journey and your pace. So, enjoy the rhythm and unity of nature while running. The rest will fall into place.

hydration is key

Do you know when you suddenly feel hungry and stop for a glass of water on your way to the fridge? Then when you finish that glass, all of a sudden you don’t feel hungry. This is because it is very common to confuse thirst with hunger. So, the first thing you need to do to maintain the weight is to drink a big glass of water as soon as you return from the race. Not only will this prevent dehydration, but it will also take up some space in your stomach so that you eat a little less. According to studiesHydration is associated with weight loss.

Please calm down

Make sure you calm down as you complete your run. At the end of your run, you can cool down with a five- to ten-minute walk, depending on how long your run is. Keep slowing down while walking and don’t stop running suddenly.

The HealthifyMe Note

Although you can start running, and whenever you want, there are a few important things to keep in mind while doing so. Make sure you both warm up and cool down, keep yourself hydrated, pay attention to what you eat, and most importantly don’t overthink it.

running to lose weight

calorie burning workout

To burn more calories while working out, you need to run more intensely. This translates to about 80 to 90% of your max heart rate, which means not making full-sprints but running so fast you can’t talk to your running buddies. You can start with an easy 20-minute run that is about 80% intensity. There is another option where you can do interval training and alternate between low and high intensity runs. Don’t do this every day. Give your body and yourself time to recover – it’s non-negotiable!

strength training

Strength training is a supplement to your running. Yes, you read that right. Strength training is important for your running! This makes you a stronger runner and also reduces any risk of injury. Not only this, weight training will also help you to lose weight. If you have lean muscle mass, you burn more calories even when you are resting.


Running is a great workout to add to your daily life. It’s accessible, easy to do, and not only has extraordinary results for your well-being, but it can have a huge impact on your weight. So, if you’re on a weight loss journey but can’t seem to reach your goal, try running! You never know where it might take you, and you might just want to run that marathon.

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