Running for weight loss is a highly effective way to burn calories and improve overall fitness. This post will guide you on making the most of your runs, focusing on various techniques, including the best workouts to maximize calorie burn while running.

 

Why Running for Weight Loss Is So Effective

Calorie Expenditure While Running

Running burns about 100 calories per mile, but the rate varies based on intensity, genetics, running experience, and other factors.

Higher-intensity running workouts that include sprinting may result in a smaller calorie burn during the exercise. But the post-running calorie burn is much higher. So whether you run long, slow, or quicker sprints, you can increase your calorie expenditure throughout the day, making running for weight loss pretty effective. 

Cardiovascular Benefits of Running

Running for weight loss has added benefits, such as improved cardiovascular health. Some studies indicate that running for just 5-10 minutes a day can reduce the risk of heart disease by 45%. Better heart health indirectly results in weight loss since the behaviors that improve overall heart health also result in fat loss over time. 

 

Best Running Workouts for Weight Loss

Interval Training Runs

Why do we like high-intensity interval training? Because of the afterburn effect! The afterburn effect is precisely that—you burn calories long after your workout ends, sometimes up to 48 hours later. Interval training runs are defined as short, intense runs repeated multiple times with some short rest breaks. 

Tempo Runs

Tempo runs are the best of both running styles. You switch between running comfortably and at a hard pace every few minutes. You can cover multiple miles while adding some sprint pieces, increasing the calorie burn while running.

Hill Sprints

Hill sprints give you the same benefit as interval training while also adding the element of charging up a hill, which can help improve power and speed. This will help you increase the afterburn effect and muscle mass (which helps with overall calorie burn, thus making running an effective tool for weight loss).

 

Maximizing Your Calorie Burn While Running

Increasing Intensity and Duration

As mentioned above, you can increase your calorie burn with your runs. Mixing in tempo runs, interval training, and even hill runs will result in a longer calorie burn post-session. You can also progressively increase your miles over time, resulting in more calories burned (since you can expect to burn about 100 calories per mile, generally speaking). Speed also plays a role in overall calorie burn, where the faster you run, the more calories you should expect to burn since your body is working harder and utilizing more energy. 

Incorporating Strength Training

Improving overall strength is very helpful for running power and speed. So, when we put all the pieces together—increased muscle mass, faster runs, and more power—running can be a very effective tool for weight loss and/or weight management.

 

Creating a Running Plan for Weight Loss

Setting Realistic Goals

It is important to note that running for weight loss isn’t a ticket to “eat whatever you want”. So setting realistic goals that running has to be compared with proper nutrition guidelines and plans to make it an effective weight loss tool. Consuming 200-300 calories is easy, but burning them takes 2-3 minutes. 

Aside from setting realistic goals around nutrition, it is also essential to assess current fitness levels to know where to start to minimize injury and overtraining. Aiming for about 2-4 runs per week based on current level of running will help you utilize running for weight loss because this allows for better recovery, which recovery is just as important as exercise when it comes to weight loss and weight management; doing too much can result in overtraining and chance of injury.   

Planning for Progressive Overload

To effectively utilize running for weight loss, gradually increase your mileage and/or speed over time. The body is good at adapting to any stimulus that it is under; so, running for 1 mile, 3 times a week indefinitely might not be the best way to achieve fat loss- eventually that is just your normal activity level and the body has adapted all systems to account for that. So, to burn fat (i.e., create a deficit), there needs to be an additional calorie burn. Adding 30-60s to your intervals or increasing the mileage by increments of 0.25 every 1-2 weeks (or doing a combo of the two) can help improve overall calorie burn while running to create an effective weight loss strategy. 

 

Important Safety Tips for Running

Proper Warm-Up and Cool-Down

Warming up for any activity will allow your body to execute the activity by reducing the chance of injury and improving performance with better blood flow. Stretching allows the joints, muscles, and bones to loosen up, thus resulting in a more effective and successful session. As you guessed, a better run will result in more calories burned, helping with the overall goal of utilizing running as a weight loss tool.   

Cooling down helps your body begin the recovery process, which is very helpful for setting up for success for the next run. Plus, extra movement is always helpful in creating a calorie deficit. A short walk and some stretches while your body is still warm are all you need.  

Wearing Proper Footwear and Gear

Running doesn’t require too much equipment, which makes running a very effective weight loss tool- there is a low barrier of entry! We do suggest shoes designed for running—heading to a local running store to get your shoe fitted is highly recommended—but starting with what you have is better than nothing. From there, wear comfortable pants or shorts and a breathable top. Depending on the time of day, wearing some kind of reflective material might be helpful. Carrying a water bottle is also highly recommended to ensure proper hydration during hotter conditions. 

Listening to Your Body and Pushing Yourself Appropriately

As with any fitness journey, it is best to listen to your body to know when to increase the duration or intensity of your running. Adding in an extra rest day when you aren’t feeling well or still sore from a previous workout is absolutely okay. Your body gives excellent feedback if you learn to listen! 

 

Final Thoughts on Running for Weight Loss

Running is a very effective weight loss tool as long as you start slowly while gradually increasing the intensity and duration of your sessions. Don’t forget about the impact of nutrition on running for weight loss; if you are confused about how to eat for your runs or in general, the coaches at WAG are trained to help you. Sign up today to be paired with your running nutrition coach!