Health & Fitness
Running and Weight Loss: Separating Fact from Fiction
Published December 22, 2024•8 min read
Can running help you lose weight? Yes. Will it magically melt fat away? No. Let's separate the facts from fiction about running and weight management.
The Truth About Running and Weight Loss
Running burns calories—about 100 calories per mile for most people. But weight loss is about calories in vs. calories out. Running helps, but it's not the whole picture.
What Running Does Well
- • Burns significant calories during and after workouts
- • Increases metabolism
- • Builds lean muscle mass
- • Reduces appetite for many people
- • Improves insulin sensitivity
Why Some Runners Don't Lose Weight
Many new runners are surprised when the scale doesn't budge. Common reasons:
- • Overestimating calories burned during runs
- • Eating more to compensate ("I earned this pizza")
- • Building muscle while losing fat (body composition changes)
- • Not running enough miles or intensity
- • Medical factors or hormonal issues
Running for Weight Loss: Best Practices
- • Track both running AND eating habits
- • Don't rely on running alone—diet matters more
- • Include intervals and hills to boost calorie burn
- • Be patient—healthy weight loss is 1-2 lbs per week
- • Focus on how you feel, not just the scale
Track Your Running Progress
Use RunGuru to monitor your runs and see your progress over time. Focus on consistency, not just weight loss.
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