Running for Weight Loss and Fitness


Running is the most popular sport on the planet and it’s quite easy to see why. You can do it with minimum cost outlay; just a pair of running shoes and you’re good to go. Not only do you gain countless health benefits like lowering high blood pressure, improved resting heart rate, sleeping better and lower cholesterol, but as a bonus you also get to eat more carbs like pasta and potatoes without putting on weight. Let’s see if we can set the pace…

Starting a running programme

Every runner has to start somewhere and it may seem a little daunting seeing all those runners pounding the streets without stopping for so much as a breath but persevere and you will reap the health benefits and enjoy the countless endorphins associated with running. Here are some helpful hints and tips to consider before embarking on a running programme:

  • Set achievable goals – it’s important that your goals are realistic and personal to you, challenge yourself but don’t set yourself up to fail. Motivate yourself with rewards when you reach your goals and you’ll find you push yourself harder to succeed.
  • Invest in some decent running shoes; if you’re going to be running more than three times a week then it is recommended that you get a shoe that is fit for purpose. All sport shoes are designed with different properties targeted at the given sport, so don’t risk damaging your feet wearing the wrong footwear.
  • Dress for comfort, avoid anything that may chafe and if it’s cold wear a layer that is easily removed or you’ll struggle to keep yourself cool.
  • Start slowly and at a pace that is comfortable to you – you can always build up - this will help prevent injury and reduce stress on your joints.
  • Aim to run 3 - 5 times a week for about 20 – 30 minutes at a moderate intensity.
  • Keep your body hydrated – remember if you are running and sweating you will need to replenish this water loss.

Running for weight loss

Running is one of the best activities to burn calories and is known to be hugely beneficial to anybody trying to lose weight. Time spent running burns more calories than walking, swimming and cycling so if you find yourself short on time, a quick run is your best option:

  • Running works the major muscle groups and your legs include some of the body’s largest muscles. The more muscles you use the greater your calorie burn.
  • Your metabolism increases after each run so you will continue to burn calories for hours after your run even if you remain sedentary.
  • Regular running promotes an increase in energy levels, so you will find you have more energy to do more throughout the day.
  • Endorphins that are triggered by running provide a feeling of wellbeing and these natural highs will give you a fantastic reason to keep running on a regular basis.
Free standard membership

Ready to start your Weightplan?

Join Weightplan Now
527,561 members have
already started their Weightplan