Running is also a popular alternative for those who want to lose weight on a budget. Because let’s face it: Gym memberships and personal trainer fees can add up. All you need is a pair of sneakers and a can-do attitude to get started! Intrigued? We thought so. Here’s everything you need to know about running for weight loss.
Does running help you lose weight?
The short answer: Yes. and Jessica Mazzucco, a New York-based personal trainer, explains the science behind it: When you run, you burn many calories. The amount of calories you burn depends on your pace, size, and running duration. However, the average-sized runner can expect to burn around 100 calories per mile. When you run, your body burns fat and carbohydrates, your heart rate accelerates, and your heart pumps oxygenated blood into the muscles. For more energy, your body creates more adenosine triphosphate (ATP), which supplies energy for cells. To produce ATP, our cells break down glycogen. The ATP converts to ADP (adenosine diphosphate), to supply energy to the body, and then the muscle cells recycle the ADP back to ATP. This process allows the body to burn glucose and fat. It’s important to remember that you also need to have a healthy diet and a calorie deficit to see weight loss results. Compared to most cardiovascular exercises, running burns the highest number of calories. “At the end of the day, in order to lose weight, you must create a calorie deficit and running can help you do that,” says Karen Z. Berg, MS, RD, CSO, CDN. “But you can’t outrun a bad diet! Running uses a lot of fuel, so feed your body right if you’re going to be embarking on this new journey.” Berg recommends taking sports drinks with you when you go out for long runs and always refueling your body afterwards with protein-rich foods to help repair muscle and recover more quickly. Hydration is also key, especially when running outdoors and sweating a lot.
Can you lose belly fat by running?
Yes, you can lose belly fat by running if you’re running four to five times a week, for 30 to 60 minutes at a moderate intensity, Mazzucco explains. Interval running helps with belly fat because running at different speeds at a high intensity increases the flow of oxygen to the muscles, which assists in boosting your metabolism and burning more calories. While you will lose fat by running regularly, not all fat will be belly fat.“You can’t ‘spot-reduce’ fat loss, so, unfortunately (or fortunately in some cases), your body will be the decision-maker in terms of what comes off first. You can burn tons of fat with bouts of anaerobic exercise—think HIIT training,” Steve Stonehouse, USATF-certified run coach and Director of Education for STRIDE Franchise. “When it comes to running, this might look like an alternation between high-intensity sprints and moments of recovery like walking or jogging. High-intensity work followed by recoveries… Add in some strength training and you’re creating fat-burning machinery."
Do morning runs help you lose weight?
Believe it or not, morning runs vs evening runs will provide you with different results. Morning runs that are fasted, meaning you haven’t eaten yet, can help boost your metabolism to help you lose weight, Jack Vaughn, Performance Coach at Future, explains. Oftentimes, though, people will find that they’re a bit more sluggish having just woken up. On evening runs, you feel more energized from your day. You’ll have had time to fuel up to be able to put more energy into your evening runs. The advantage of a morning run is that it gets your blood flowing and kickstarts your metabolism for the day, Stonehouse says. A high-intensity run in the morning can lead to EPOC, or excess post-exercise oxygen consumption, so your body is burning more calories throughout the day as it tries to restore your body to its normal level of metabolic function.
What’s the best type of running for weight loss?
There isn’t one single answer! “Because everyone is built differently, the answer is going to be different,” Vaughn says. “Having a coach that understands you, your level of fitness, and your goals is going to be the best way to help you lose weight with a routine that can include running. Some people can benefit from doing long, tough trail runs, while others see results with three miles of interval runs.” If losing weight is your goal, Stonehouse recommends longer endurance runs and high-intensity interval training because your body turns to anaerobic exercise and fat burning.
Interval running for weight loss
Running is a great exercise for weight loss, but it’s important to include some intervals or sprints to keep the metabolism elevated, Robert S. Herbst, personal trainer and powerlifter (19-time World Champion, 45-time National Champion, member of the AAU Strength Sports Hall of Fame), explains. We are still designed to be hunter-gatherers and our body looks at running a long distance at a comfortable pace as part of a long and uncertain search for food, so it slows down its metabolism and becomes more efficient to conserve calories. In order to burn calories to lose our stored calories (body fat) we must keep the body from slowing its metabolism by doing sprints, intervals, shorter fast pieces, and the like to create an oxygen debt and prevent the body from adjusting, Herbst says. You can still do longer distances for conditioning, recovery, and enjoyment, but if weight loss is the goal, some faster work must be included.
Treadmill running for weight loss
Running on a treadmill is a great option if you have access to a gym treadmill or have one at home. Also, if the weather isn’t conducive to running outdoors, treadmills can provide an effective running workout. “If you have limited time to work out and want to lose weight at home, I recommend Sprint 8,” says Phil Campbell, renowned speed coach and creator of the Sprint 8 workout onHorizon Fitness 7.4AT and 7.8AT treadmills. “The treadmill program uses short bursts of maximum effort to trigger the natural release of the beneficial growth hormone that targets fat and increases muscle tone. 20 minutes, three times a week. It’s scientifically proven to reduce body fat by as much as 27% in only eight weeks with no dietary changes. It’s the most efficient and effective treadmill workout for weight loss.”
How much weight can you lose if you run two to three miles per day?
The average person can burn about 100 calories per mile when they power walk or run, and we know that 3500 calories equal one pound, Stonehouse explains. If you can use running/power walking to burn an additional 500 calories per day, 7 days per week, that’s 3500 calories. That’s an additional one pound per week you could lose just by adding this component to your routine. It’s all about expending more calories than you take in. Fitness trackers like Apple Watch are great for keeping track of your activity every day.
What are the health benefits of running?
Running provides a wide range of benefits. These include:
Improves energy and endurance
If you find yourself losing steam throughout the day, running is a great pick-me-up. “Physically, it is a great core and leg workout that increases your endurance and improves your energy levels. Additionally, running improves your heart’s health and regulates blood sugar levels,” says Josette Norris, professional runner for Reebok Boston Track Club.
Boosts mental clarity and motivation
Just as important, running offers many mental health benefits. “Mentally, it keeps your mind sharp while also giving you a chance to clear your mind and recharge,” Norris explains. “Running can motivate you to set goals and give you a big boost in confidence. Running can also be social, it’s an inexpensive way to catch up with friends that gets you outdoors!”
Relieves stress
Going on regular runs is a stress reducer and mood booster. “From heart health to endurance, I’ve seen clients go from not being able to get up the stairs of their apartment without being winded, to completing 5K races,” Vaughn says. “Running also helps calm the mind and relieve stress, as it releases endorphins and feel-good hormones. There’s just something so great about finishing a good run!”
Running shoes and clothing recommendations
When looking for running shoes there are several things to keep in mind: support, comfort, durability and versatility. “The shoe I’d recommend to run in is Reebok’s Floatride Energy GROW,” says Norris. “The Floatride Energy line of sustainable, plant-based shoes are great. I do everything: My easy runs, hard tempo runs, track workouts, and long runs. Not only is the shoe comfortable and lightweight, it’s also very responsive while providing high-performance support. A win-win for both new and experienced runners.” In terms of running attire, what you wear depends on the season. Norris suggests wearing multiple layers in the winter months when you start your runs. You can always take a layer off as you get warm, but you definitely don’t want to be caught being cold. In the summer, Norris opts for lightweight and breathable clothing. “You can always catch me with a hat and sunglasses to protect me from the sun! I also always wear sunscreen, especially if I am out for a longer run,” she says. Pro tip: if you’re running when it’s dark, remember to wear bright-colored clothing with reflective material so that you are seen by cars and bikers. Next, read 13 reasons why you’re not losing weight, according to experts.
Sources
Jessica Mazzucco, NYC Certified Fitness TrainerKaren Z. Berg, MS, RD, CSO, CDNSteve Stonehouse, USATF Certified Run Coach and Director of Education for STRIDE FranchiseJack Vaughn, Performance Coach atFutureRobert S. Herbst, personal trainer and powerlifter (19-time World Champion, 45-time National Champion, member of the AAU Strength Sports Hall of Fame)Phil Campbell, renowned speed coach and creator of the Sprint 8 workout onHorizon Fitness 7.4AT and 7.8AT treadmillsHarvard Health: “Run for a Healthier Life”Josette Norris, Professional Runner for Reebok Boston Track Club
