Running and weight loss have a challenging relationship. Some people lose weight when they start running or when they push up the volume or intensity of their runs. Other people put on weight when they develop a run habit—it’s classic to hear of the marathoner who stops at the donut shop after every run and ends up carrying a few extra pounds. Plenty of people aim to stay the same and do.
But when it comes to running for weight loss—if you really want to lose weight by running—there are ways to make your miles work for you. And you don’t even have to run faster than you already do or train for a marathon or ultramarathon. (Although you might want to switch up your program a little bit at some point with different terrain or different challenges, but more on that in a minute. Point is, you don’t have to be extreme unless you love it and want to.)
In order for running to help you lose weight, you need to pay attention to what you do around your run. You’ll especially want to think about what you eat before, during and after that run (and maybe it’s good to avoid parking at the donut shop). That doesn’t mean you shouldn’t fuel up before you go, while you’re out there, and afterward. It just means being intentional about supporting your weight loss efforts in and around your workouts.
When you use the strategies below, you can use your running routine—or take up a running routine in the first place—to help you lose weight. It doesn’t matter what pace you run or what distance you run, or if you
walk/run your workouts.
Here’s everything you need to know about running for weight loss.
Does running really help you lose weight?
You can lose weight just by running if your routine boosts your activity level beyond what it was before. So if you never exercise and you start running—even just around the block every day or running for 30 minutes—you’re going to burn more calories and drop some weight (unless you fall into the trap of eating extra. More on that in a minute).
But when that amount of running becomes routine—maybe you run the same three miles on the same three days every week for months on end—your weight will stay stable. To be clear: You’re still burning calories by running, but you’re not burning more calories than you did before. So if you run the same and eat the same, you’ll still weigh the same.
To burn more by running, you need to change something up: Maybe you go longer, maybe you go faster during certain sections (try these get-faster workouts), maybe you replace some flats with some hills. Any shift (that “anything more than you did before” thing) can boost calorie burn again. (Check out all these other benefits of running, too.)
How you can lose even more weight by running
Beyond changing up your running, experts all say that if you really want to lose weight by running, you need to think about what you eat.
Sometimes that comes naturally: “often when people go from a sedentary state to moving more, they feel good about taking care of themselves and that might translate into eating better,” says Leslie Bonci, a sports dietitian for the Kansas City Chiefs and co-author of Run Your Butt Off.
“But the honeymoon phase is not forever,” she cautions. What started as a banana after a workout can spiral into a high-calorie coffee beverage and a pastry on the way home from that run.
“Too many runners overcompensate with calories after their runs, thinking that they ‘earned it,’” says Jason Karp, Ph.D., chief running officer of Run-Fit and author of Run Your Fat Off. “The thought of a big plate of pancakes with boysenberry syrup and a chocolate banana smoothie is often enough to get some runners through another few miles of a long run.” Which ends up giving you more weight to carry around on your next run (not fun). A recent study in the American Journal of Clinical nutrition confirmed that new exercisers tend to overcompensate with calories when they work out, losing less than expected.
“People tend to forget that running isn’t a tremendous calorie burner. You burn about 100 calories a mile,” Bonci says. That’s whether you go slow or fast. (If you’re fast, you just run a lot more miles in 60 minutes than slower people do.) So if you’re mentally estimating how many calories you’re burning—and replacing—think in miles, not minutes. That 3-mile run might have been hard, and even if you crushed it much faster than usual…it’s still only 3 miles. You finished faster, but didn’t burn more (sorry).
How to avoid the running/weight gain danger zones
To prevent overeating when you’re in a running groove, you have to be smart about what you’re eating before, during and after that workout.
Ideal for post-run: “I like the idea of eating something that requires a utensil, because then it at least takes a bit longer to eat,” Bonci says. “Yogurt with granola can be good, because even if you’re tired from running, most people have enough energy to lift a spoon to their mouth.”
Watch the other traps that keep you from losing weight with running
When you’re running a lot, it’s easy to make these errors, too, points out Pamela Nisevich Bede, nutritionist, exercise coach, and author of Sweat. Eat. Repeat.:
Eating as much during a rest week as a heavy training week. "Sometimes, we eat out of habit," she says. "We run a certain mileage and we eat to fuel certain mileage." So on rest or low-volume weeks, double check yourself—are you eating as much or more as you are during heavy training weeks? That can sneakily stop your weight loss. "Be thoughtful about how you answer your hunger signals," she says. And consider whether, during low-volume weeks, you’re sometimes eating when you’re not even hungry.
How much weight can you lose by running?
Lots. Dustin Worth, for instance, got inspired to run when his wife completed a marathon, and he lost 20 pounds in just a month of running on a treadmill in their basement. That was when he was 270 pounds, and his running and healthy eating habits turned him into a shredded 170-pound guy now (see his whole story, with photos).
And then there’s David Myers, who, at more than 350 pounds, started walking. Then he started running, and today, he’s 130 pounds lighter. And Stephane Doiron, who grabbed his running shoes when he realized he couldn’t keep up with his son, whom he was pushing to excel in strength conditioning for his hockey team. “I remember at first, I could barely run a minute without stopping to regain my breath,” he says. Today, he regularly runs 10Ks and has dropped 55 pounds. You don’t have to run far to make running work for you. Just get out there and get after what you want from it.
Marty Munson, currently the health director of Men’s Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. She’s also certified as a swim and triathlon coach.