Running for Weight Loss: What You Need to Know Before You Start

Four people running on a brink pathway by a body of water.

Running is one of the most popular forms of exercise, and for good reason. It’s a powerful way to burn calories, improve cardiovascular health, and boost mental well-being. But if you’re lacing up your shoes hoping to lose weight, it’s important to understand how to approach running in a safe, sustainable, and effective way.

Running and Weight Loss: How It Works

Running can absolutely support weight loss, but it’s not a magic fix on its own. In order to lose weight, you must be in a calorie deficit, meaning you’re burning more calories than you consume. Running helps increase that calorie burn, but it works best when combined with a balanced nutrition plan and a well-rounded exercise routine.

Incorporating other forms of movement like strength training and stretching can improve your results and help prevent injury. Weight training supports muscle retention and boosts metabolism, while stretching improves flexibility and helps with recovery.

Start Smart: Know Your Baseline

Before beginning any running program, it’s important to take your current fitness level and overall health into account. If you have any existing medical conditions or concerns, speak with your physician before starting a new workout routine.

If you’re brand new to running, consider starting with walking. Once you’re comfortable, you can begin adding short running intervals. Gradually increasing intensity over time is key to reducing the risk of injury and building lasting habits.

Make It Safe and Sustainable

Consistency is more important than intensity when it comes to seeing results from a running program. It’s better to run three times a week for months than to burn out trying to run daily. Keep these tips in mind for a well-rounded approach:

• Warm up and cool down properly before and after each run.

• Don’t run every day — your body needs time to rest.

• Include 2 days per week of strength training to support muscle maintenance.

• Listen to your body and adjust your plan as needed.

How Much Should You Run?

The CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity per week, along with 2 days of muscle-strengthening activity.

Here’s one simple way to break that down:

• 3 runs per week at 30 minutes each

• 2 strength training sessions (30 minutes each)

• 2 rest or active recovery days (think walking, yoga, or stretching)

This structure allows for balance, gives your body time to recover, and still meets the minimum recommended guidelines for physical activity.

Final Thoughts: Slow and Steady Wins the Race

If you're new to running, remember: you don’t have to do it all at once. Build gradually, prioritize safety, and find ways to make it enjoyable. Running can be a useful tool in your weight loss journey, but only if it’s something you can do consistently and sustainably. And if you’re unsure where to start, working with a certified personal trainer can help you tailor a program that fits your goals and lifestyle.