Running for Weight Loss: How to Use Running to Shed Those Extra Pounds

Running is a fantastic way to improve your fitness and burn calories. It’s also a great tool for weight loss when combined with a healthy diet and a commitment to consistency. If you’re looking to shed a few extra pounds and are interested in using running as your tool of choice, this post is for you. In this post, we’ll cover some advice on how to use running to lose weight, including tips on diet, training, and motivation.


First things first, if you want to lose weight, you need to be in a calorie deficit. That means burning more calories than you consume. Running can help you burn calories, but you also need to make sure you’re fueling your body with the right foods to support your running and weight loss goals.

Aim to eat a balanced diet that’s rich in whole foods, including plenty of vegetables, fruits, whole grains, and lean protein sources. Avoid processed foods, sugary drinks, and alcohol, which can add unnecessary calories to your diet. Instead, hydrate with water and opt for healthy snacks like nuts and fruit.


When it comes to using running as a tool for weight loss, consistency is key. Aim to run at least three to four times per week, building up to 30-45 minutes per session. If you’re new to running, start with shorter sessions and gradually increase your mileage over time.

To burn the most calories during your runs, focus on high-intensity interval training (HIIT). HIIT involves alternating periods of high-intensity running with periods of recovery. For example, you could do a 30-second sprint followed by a 30-second walk, repeating this cycle for 20-30 minutes.

If you prefer longer, steady-state runs, aim to run at a moderate pace that allows you to maintain a conversation but still feel challenged. Longer runs will burn more calories overall, but high-intensity interval training can be more effective at burning calories in a shorter amount of time.


Running can be challenging, especially if you’re new to the sport. To stay motivated, set achievable goals and track your progress. For example, you could aim to run a certain distance or time each week and track your progress using a running app or journal.

It can also be helpful to find a running buddy or join a running group for accountability and support. Surrounding yourself with like-minded people can help you stay motivated and committed to your weight loss goals.

Remember, weight loss is a journey that takes time and consistency. Don’t get discouraged if you don’t see results immediately. Instead, focus on building healthy habits and sticking to your routine. With patience and perseverance, you’ll see the results you’re looking for.


Running is an effective tool for weight loss when combined with a healthy diet and consistent training. By following these tips on diet, training, and motivation, you’ll be well on your way to shedding those extra pounds and achieving your weight loss goals. Remember, the most important thing is to be patient and consistent, and to enjoy the journey along the way. Happy running!