Thinking of Running to Lose Weight? Read This First

Have you ever tied your laces, stepped outside, and thought—this is it, I’m finally going to start running? Maybe you’ve dabbled in running before, only to feel winded after a few minutes or discouraged by the scale not budging. Or perhaps you’ve heard that running is one of the best ways to burn calories, but you're not sure how to start—or whether it’s even right for you.

If that sounds familiar, you’re in good company.

Running can feel intimidating at first, especially when you’re juggling a busy schedule, navigating weight loss goals, or simply trying to rebuild a relationship with your body. But the good news? You don’t have to be fast, fit, or experienced to start running. All you need is a pair of trainers, a bit of patience, and a mindset that’s ready for steady progress over perfection.

This guide will walk you through how to use running as a supportive, safe, and realistic tool for weight loss—without burning out or losing joy along the way.

Why Running Works for Weight Loss

Running is a vigorous-intensity physical activity that burns a high number of calories in a short amount of time. It helps create a calorie deficit (burning more calories than you consume), which is key for weight loss. In addition to weight management, regular running can lower body fat, improve cardiovascular health, reduce the risk of type 2 diabetes, and enhance mood and mobility.

But perhaps one of the best things about running? It’s low-cost, doesn’t require fancy equipment, and can be done almost anywhere—even if you’re starting from scratch.

How Much Should You Run to Lose Weight?

According to the UK Chief Medical Officers’ Physical Activity Guidelines, adults should aim for at least 75 minutes of vigorous-intensity activity or 150 minutes of moderate-intensity activity each week, plus two days of strength training.

For beginners, this could mean starting with brisk walking and gradually building up to jogging or running. As your stamina improves, increasing the time, intensity, or frequency of your runs will help accelerate fat loss and boost your overall fitness.

Getting Started: A Beginner’s Running Plan

If you’re new to running, the key is to start small and build up slowly. This reduces the risk of injury and helps your body adjust to new demands. Here's a sample approach:

• Week 1: Begin with a 5–10 minute brisk walk to warm up, followed by 5–10 minutes of easy jogging. Alternate with walking as needed.

• Week 2: Increase your jog/run time by a few minutes each session or add a second short run on another day.

• Ongoing: Aim to gradually increase to 30 minutes of running most days of the week.

Listening to your body is crucial. If you feel sore or overly fatigued, give yourself a rest day or stick to a walk instead.

Progressing Your Running Routine

If you’re an intermediate or advanced runner, weight loss can be supported by increasing the intensity, frequency, or duration of your runs. Try:

• Interval training: Alternate between bursts of fast running and recovery-paced jogging.

• Hill runs: Running uphill increases resistance and calorie burn.

• Cross-training: Add strength training, yoga, or cycling to improve endurance and prevent overuse injuries.

Changing your routine regularly helps challenge your body and prevent plateaus.

Fuel Your Body Wisely

Running increases your energy needs—but that doesn’t mean eating everything in sight. To support weight loss:

• Create a modest calorie deficit through mindful eating and regular activity.

• Eat a balanced diet with plenty of whole foods: fruits, vegetables, whole grains, lean proteins, and healthy fats.

• Stay hydrated—especially on running days.

Often, small consistent changes (like reducing portion sizes or limiting sugary snacks) are more sustainable than drastic restrictions. You don’t need to cut out entire food groups—just pay attention to your body’s hunger and energy cues.

Prioritise Safety and Injury Prevention

Injuries can derail your progress—so take care of your body along the way. Here’s how to run safely:

• Warm up with light movement or dynamic stretches before each run.

• Increase gradually: Avoid jumping into long or intense sessions too soon.

• Alternate effort: Don’t run hard every day—mix up recovery runs, walks, or cross-training.

• Wear proper footwear: Invest in good running shoes that suit your gait and terrain.

• Stay aware of your surroundings if running outdoors, especially in low-light conditions.

• Hydrate regularly and dress appropriately for the weather.

If you have a medical condition or are significantly increasing your activity levels, speak with a healthcare professional first.

Walking vs. Running: What’s Better?

Walking is a fantastic low-impact activity, and for many people, it’s more sustainable than running—especially in the early stages of a fitness journey. What matters most is consistency. Whether you choose walking, running, or a mix of both, the best approach is the one you enjoy and can stick with.

Balance Movement and Meals

Physical activity is one part of the equation. If you’re running regularly but not seeing changes on the scale, it may be time to look at what you’re eating. This doesn’t mean obsessively counting calories—but having an honest look at your meals, snacks, and portions can help.

Try keeping a food journal for a few days to become more aware of your habits. From there, you can make small, sustainable changes that support your goals—like reducing processed snacks, increasing fibre, or preparing more meals at home.

A Final Word

Running can feel hard at first—but over time, it gets easier. You’ll build strength, confidence, and resilience, not just physically but mentally, too. And whether your goal is weight loss, stress relief, or simply feeling more energised, running can be a powerful part of your journey.

If you’d like guidance and personalised support in creating a balanced running and nutrition plan, book a free consultation with a certified health coach today. Together, we can build a plan that fits your lifestyle and feels good for your body—no pressure, no extremes, just progress.

References:

National Health Service in the United Kingdom. (n.d.). Physical activity guidelines for adults aged 19 to 64.

Martin, C. (2024, August 7). Running for weight loss: How to do it right. Verywell Health.