How to Run for Weight Loss

How to Run for Weight Loss

If you’re trying to lose weight, you may wonder if running is the solution. Different body types react differently to running, one loses calories and excess fat with a smart running program. For any person to lose weight, there is a need to create substantial calorie deficit which you can achieve either by eating fewer calories or by burning more calories with activities such as running. It’s important to eat right to supplement your running, try and eat smaller portions of high fat and high calories food. Logging or keeping a record initially about your diet once you start running would be a good idea. Let us talk about various other factors on running.

How much running is advisable in a day ?

For beginners 5 to 10 minutes to start with at a slow pace and gradually increasing the pace is advisable. On a average, 15 to 20 minutes a day at moderate to high pace is recommended once you are used to running. Experts can run at a solid pace for 30 minutes daily. Including warm up, stretches and cooling down, the total time spent running in a week should not cross 4.5 hours. Anything beyond this may be over exerting on your body.

Benefits of Running

It’s a known fact that running is extremely beneficial for the body. Some of the benefits of running are :-

  • Break weight loss plateau
  • Improved stamina
  • Improves lungs capacity
  • Boosts immunity
  • Is cost effective
  • Improves focus and brain health
  • Burn more calories than any other activity
  • Improves longevity
  • Helps control blood sugar
  • Helps in better sleep and mood
  • Boosts metabolism
  • Reduces stress

Types of Running

  1. Base Run : Under 5 km run at a natural or slow to moderate pace
  2. Long run : More than 10 kms at slow natural pace
  3. Interval run : Fast and slow running with intervals
  4. Progressive run : Starts with slow pace or wealk, increased pace gradually and end with sprint
  5. Run in HIIT : Running as part of a high intensity interval training
  6. Spot running workout

How many calories can you burn ?

The number of calories you can burn depends on your body weight, timing pace and distance covered

Weight Time Distance Calories Burned
5830 min4 KM253
7030 min4 KM305
8025 min3.6 KM329

Tips for beginners

  • Start with moderate pace and increase gradually
  • Have a daily routine with warm up, stretches, jogs and cool down
  • Have a weekly schedule (how many hours and days in a week)
  • Set goals for yourself
  • Stay hydrated always while running
  • Have a pre workout snack about 40 mins prior to the workout
  • Keep track of your workout (use app like run keeper)
  • Stay motivated and inspired (music helps)
  • Mix and match your workout (cross fit, yoga, strength training, pilates etc)

Right technique for running


  • Stand tall while running, keep your spine straight, don’t put stress on your back
  • Don’t hunch and arch back
  • Keep your shoulders rolled back and relaxed
  • Keep your core area tight and completely engaged
  • Don’t look down while running
  • Bend your hands at 90 degrees and move arms from shoulders in line with your waist


  • Land on ball of your foot
  • Never strike your heel first
  • Don’t bounce
  • Don’t lift your feet too high


  • Try and inhale / exhale through your nose
  • If you get tired then open your mouth for breathing
  • You can also start breathing with nose and towards the end of your run use your mouth

Running on treadmill vs running outdoors
Treadmill Outdoors
Slightly lesser effort requiredMore effort and force exerted
Almost no fresh airCloser to nature
Readings may not always be accurateYou can change location
Not close to natureMore challenging
ConvenientMore body movement
ExpensiveNot expensive
Flexibility of routineAffected by weather
Knees might get affected Choose different terrain


Shoes should be paid adequate attention to in preparation for the run


  • More cushioning
  • Stability / support
  • Look at the arch of your feet

Experienced runners

  • Lesser sole or cushioning required
  • Focus more on arch
  • Flexibility

Common aspects for buying a good shoe

  • Should be able to move fingers and toe
  • Should be the right fit
  • Room for swellings
  • Try shoes with socks on

One week workout plan (15 mins program for beginners)

Day 1 and 2

  • 2 min warm up
  • 2 min mobility workout
  • 3 min slow jog
  • 4 min moderate running
  • 4 min stretches and cool down

Day 3 and 4

  • 2 min warm up
  • 2 min mobility workout
  • 4 min moderate run
  • 5 min weight training
  • 2 min stretching

Day 5 and 6

  • 2 min warm up
  • 4 min jog
  • 5 min running (or 10 min zumba and dancing)
  • 4 min stretch and cool down

Day 7
-Yoga or full body stretch

Running is probably the easiest exercise that any one can do. It needs little knowledge of the technique involved and just the motivation to step out. At the beginning it might feel that your body is aching or you want to give up but trust me, once you get into the habit of running, nothing else will be more satisfying. However, supplementing running with the correct diet is almost as important as running itself.

Stay Healthy Stay Fit.

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