Running for weight loss typically involves periods of alternating intensity, between walking, jogging and sprinting, to achieve maximum calorie burning. It can be an efficient type of aerobic exercise that can boost your stamina, achieve your body recomposition goals and also improve your cardiovascular health.
Some people can achieve a weight loss of 2 to 5 pounds per week with regular running. However, results may vary depending on the person, as it depends on each person's own genetics and current health status. Weight loss from running is usually greater in those who are more overweight and have more weight to lose.
Running for weight loss can be beneficial and effective when performed at a high intensity and fat-burning heart rate. However, you should see your doctor before starting any running plan to ensure you are clear of any health conditions that could contraindicate you from running.
4-week running plan
The following table outlines a 4-week running plan that can promote weight loss:
This plan is just a guideline for running with the purpose of losing weight. It is important to consult a personal trainer for a customized running plan that incorporates your goals and fitness level.
How to start
Running for weight loss can be done three times per week for a period of 4 or more weeks. Intensity should be gradual, so that you have time to rest and prevent any losses of muscle mass.
Before and after each workout, it is important to stretch, as this can also help with recovery and injury prevention. Running is commonly associated with sprains and tendon injuries.
What to do while running
When running, it is important to drink at least 500 ml of water every 30 minutes of running to replace the minerals and water that are lost through sweat. Adequate hydration can also help to prevent muscle cramps, which are a sign of dehydration.
To enhance the effects of your training, it is also important to follow a weight loss diet that incorporates high-fiber and low-calorie foods. Read more about a weight loss diet and how to get started.
If you experience muscle cramping or a "charlie horse", it is important to focus on your breathing, slow down your pace, and pick-up where you left off once it resolves.