Is running good for weight loss? Here’s how to hit your stride 

Losing a few pounds or just looking to improve your mental health? Going for a jog is one of the best ways to trim your waistline and feel great afterwards. It’s also one of the most popular sports in the country, with Athletics Australia finding that over three million Aussies have taken up running [1].

Running is one of the fastest-growing sports, with participation nearly tripling since 2006 [2]. Interestingly, around 45% of participants in a national survey said they ran specifically to manage or lose weight [3]. 

So, what’s the truth about running for weight loss? Here’s the hard yakka on everything you need to know about running to help you lose weight and burn as many calories as possible.

Different types of running for weight loss

There’s not just one type of run. From easy runs to long runs, hill repeats, progression runs, and intervals, most runners will incorporate the different types of runs to improve their stamina and fitness while staving off injury. 

Generally, faster and harder runs will burn more calories. For example, Harvard Medical School mentions that running a 3.44/km pace, or a six-minute mile, for 30 minutes will burn as many as 671 calories for an 83 kg Aussie [4].

With that in mind, here’s a rundown of the different run types:

• Base Runs – Short-to-medium length runs of roughly 10 km done at a natural moderate pace. These aren't high-intensity workouts but slow runs at a comfortable pace.
• Long Runs – Base runs done over longer distances, but at greater distances of up to 15-20km to build your endurance and fitness.
• Intervals – Interval runs, or sprints, are essentially alternating between going full speed for around a kilometre before slowing to a light jog for a half-kilometre. Rinse and repeat for as long as you can to train power and speed. Note that these are intense workouts.
• Hill Repeats – Essentially, this is the same as an interval run but with hills. Obviously, the availability of this run depends on where you live.
• Progression Runs – These are dress rehearsals for competition runs. Start slow and then finish at a faster pace to develop your endurance and speed.

Like any sport, more strenuous efforts force the body to work harder, so you’ll burn more calories. However, you can’t put in your full effort every time, or you’ll end up on the shelf with a bad injury. 

The injury rate for runners is catastrophic. According to Yale Medicine, 70% of recreational runners will experience some form of injury each year, ranging from annoying niggles to surgery-inducing blowouts [5].

Treadmill vs. outdoor running 

Treadmill and outdoor running aren’t the same. Running on the “dreadmill” is the safer option because you get the benefit of consistent terrain with built-in shock absorbers. It’s also far safer, and you’re not worried about the weather. On the other hand, you’re also not getting the mental stimulation of running outdoors or building the stability in your muscles.

According to one study, both training outdoors and in the gym will improve your physical fitness and decrease body fat percentage, but outdoor runs will induce greater athletic improvements [6]. It shouldn’t be a surprise because the uneven terrain of an outdoor environment forces the body to engage more muscles to keep you upright.

How many calories does running burn?

How many calories you burn largely depends on your weight, pace, time, gender, age, and so forth. The most straightforward calculation most runners use is that you burn calories at a rate of 100 per mile, so convert that to kilometres.

Compared to people who prefer walking, you’re looking at a significant difference. In a study focusing on men and women walking and running 1,600 meters, they found that treadmill running burned 33 more calories than walking and track running burned 35 calories more [7].

All you need to know is that it burns plenty of calories, and it’s a great weight loss option.

Factors that affect calorie burn 

How many calories you burn really depends on you. We’ve never got calorie burn down to an exact science, and a study published in The New York Times mentioned that our bodies tend to adapt to physical activity and compensate later on for calories burned by exercise, undermining our best efforts [8].

So, what factors impact your calorie burn during your running workout?

• Body Weight – Higher body weights burn more calories. The reason is simple: your body has to work harder to carry more weight, so your energy expenditure is greater. It’s why people on dramatic weight loss journeys tend to see slower weight loss as they drop unwanted pounds.
• Gender – Generally, it’s assumed that men burn more calories than women, but it’s not known precisely why, such as whether it’s a gender or a body composition difference. In a 2018 study, men and women walked while carrying a backpack to account for body composition, and men still burned more calories than women [9].
• Speed – Run faster, and your body is forced to burn more calories because you’re putting in more effort to sustain that pace. However, note that speed is relative. A sprint for a recreational runner at one speed might be a casual pace for an elite athlete, so they won’t burn anywhere near the same number of calories.
• Terrain – Again, running on flat ground is easier than running along inclines and up hills. More challenging terrain requires more effort, and so you’ll burn more calories.
• Conditions – Running in extreme conditions, such as wind, cold, and heat, tends to burn more calories if you maintain the same pace. One study found extreme cold burns more because you’re activating brown fat and shivering [10]. On the other hand, there’s evidence to show that extreme heat forces the body to work harder to maintain its core temperature, so you’re also burning more [11].

What are the benefits of running beyond weight loss?

Running is about so much more than losing weight. Countless other benefits are also part of why running is such a beneficial activity.

Here’s a look at the main problems running can help with beyond weight loss:

• Heart Disease – In a study involving over 50,000 people over 15 years, running just 5-10 minutes a day reduced heart risk by up to 45% [12].
• Blood Sugar – Protect yourself against diabetes by lowering your blood sugar through running. Why? By making your muscle cells more sensitive to insulin through running, you’re helping sugar move into those cells for storage [13].
• Better Balance – You need strength, balance, and coordination to run, and that’s even more vital for older Aussies. Studies have shown that running may reduce the risk of falling in elderly people because of more responsive leg muscles [14].
• Superior Mental Health – It’s a known fact that regular exercise has direct mental health benefits. We were made to move, and running is one of the most natural movements a human has. There’s a reason why the euphoric feeling of runner’s high exists!
• Knee Pain – The biggest myth about running is that it’s bad for your knees. It’s wholly untrue, with study after study showing that running actually strengthens knee tissue and results in healthier knees into old age [15].

Common questions about running

Running is one of the most well-studied sports there is, but the mass of information can be incredibly overwhelming. Here’s a breakdown of the most common questions people have about running.

How long does it take to see weight loss results from running?

You can start to see noticeable differences in anywhere from four to twelve weeks of regular running. However, this all depends on whether you’ve got your diet in check. Running won’t do much if you’re spending every lunchtime at Hungry Jack’s. 

What gear do you need to run?

Countless gear options exist, from watches and heart rate monitors to moisture-wicking shorts and special sunglasses. All you need is a proper pair of running shoes. Visit your closest running shop and get a pair fitted. Anything else is an optional extra.

What can I do to avoid injury when running?

Other than getting a proper pair of running shoes, the answer to running is gradual progression. If you’re starting from the couch, stick to two to three easy-to-moderate distance runs a week. The biggest mistake beginners make is going too hard too early. Strength training is also strongly recommended.

What’s the best weight loss diet plan for running? 

There are no specific foods you should focus on for your weight loss goals. The goal is to create a calorie deficit, where you’re burning more than you’re consuming. Never use running as an excuse to pig out, as you’ll be sabotaging yourself from the start.

Stick to a balanced diet with lots of fruits and vegetables, while avoiding high-fat foods and too much booze. If you’re really struggling with your weight, you may want to seek professional help, such as diet counselling or prescription programs like Pilot’s Weight Reset Program.

If you’re worried about your weight or you’re unsure about where to start with turning a couch lifestyle into an active one, contact a health professional to get started today. 

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