Is Running Good for Weight Loss? Here’s What You Need to Know
If you're trying to shed kilos, you've probably heard this advice: “Just start running.” But is running really good for weight loss?
At Movement Therapy EP, we hear this question every week from clients who want to lose weight in a healthy, sustainable way, but feel overwhelmed by where to start.
Running is one of the most accessible and efficient forms of cardio. It doesn’t require expensive gym memberships or fancy equipment, just a good pair of shoes and the motivation to move. But like all fitness strategies, the results you get depend on how you approach it.
In this detailed guide, we’ll explore how running helps with weight loss, how to avoid common pitfalls, and how working with a running coach for weight loss can accelerate your progress safely and effectively.
How Running Affects Weight Loss
So, does running help with weight loss? The short answer: yes. Running increases your heart rate, burns calories, and creates a caloric deficit, which is the cornerstone of any weight loss journey.
Depending on your pace and weight, a 30-minute run can burn between 200 to 500 calories. But that’s not the whole story.
What makes running to lose weight so powerful is its effect on your metabolism. Intense runs like intervals or hill sprints activate the “afterburn” effect (also called EPOC, excess post-exercise oxygen consumption), where your body continues burning calories for hours after your workout ends.
Running also improves insulin sensitivity and supports hormonal balance, both of which are often overlooked but crucial factors in long-term fat loss.
And let’s not forget the mental side: running is a proven stress-buster. Lower stress levels mean lower cortisol, which can help reduce fat storage, particularly around the belly.
Is Running Alone Enough to Lose Weight?
Many people start running expecting the kilos to melt off, but quickly get frustrated when the scales don’t budge. That’s because running alone isn’t enough.
Here’s why:
Running can make you hungrier, leading to overeating if you're not careful.
Without strength training, you may lose muscle along with fat, which slows metabolism.
Doing the same run repeatedly causes the body to adapt, reducing calorie burn.
To get the best results, combine running with a balanced nutrition plan, cross-training (like strength or HIIT), proper hydration, and sleep.
This holistic approach not only supports weight loss but also improves your posture, joint health, and energy, which are all essential if you're committing to long-term results.
At Movement Therapy EP, our weight loss clients work with an exercise physiologist and running coach to ensure they’re following a program that’s safe, effective, and tailored to their individual needs.
How Much Should I Run to Lose Weight?
This is one of the most common questions we get. And the answer depends on your current fitness level, goals, and schedule.
If you’re a beginner, start with:
3 to 4 runs per week
20–40 minutes per session
Combination of steady runs, walk-jog intervals, and shorter sprints
For those more experienced, adding tempo runs, hill repeats, or interval training can significantly increase fat burning and endurance.
A smart weight loss running program gradually increases volume and intensity, reducing the risk of injury while helping you progress steadily.
Avoid jumping into daily running right away. Your joints, muscles, and tendons need time to adapt. Overtraining often leads to burnout or injury, which can halt your weight loss progress entirely.
This is where a running coach for weight loss comes in handy; they help personalise your plan, monitor your load, and adjust as needed.
Running or Walking for Weight Loss - What’s Better?
This debate has been around for years. And the answer might surprise you.
Running burns more calories per minute, which means you’ll see faster results if you can handle the intensity. It also boosts cardiovascular health and builds muscular endurance.
Walking, however, is gentler on the joints, easier to sustain for longer periods, and ideal for beginners or people recovering from injuries. It can be a great first step in a sedentary person’s journey toward more active living.
Here’s a simple rule:
Choose the one you can do consistently. Some clients at Movement Therapy EP start with walking and gradually add running intervals over time. Others combine the two, a technique known as "run-walk", to build stamina while minimising injury risk.
So, when it comes to running or walking for weight loss, the best answer is: do what suits your body and your lifestyle.
Common Mistakes in Running for Weight Loss
It’s easy to think that lacing up and hitting the pavement is all you need to do. But there are common pitfalls that can slow, or even reverse, your progress.
1. Doing the same run every day
Your body adapts quickly to repeated activity. To continue burning fat efficiently, you need to vary your workouts. Include intervals, hills, longer runs, and recovery days.
2. Overeating after runs
It’s normal to feel hungry after a run, but consuming high-calorie “reward” meals can erase your deficit. Plan meals in advance and focus on protein, fibre, and hydration.
3. Ignoring strength training
Cardio is great, but without resistance training, you risk losing muscle mass, which lowers your metabolism over time. Incorporate 2–3 days of strength or resistance band work each week.
4. Not listening to your body
Fatigue, poor sleep, and recurring soreness are signs you might be overtraining. Remember: rest is part of the plan, not a break from it.
By avoiding these mistakes and following evidence-based running and weight loss tips, you set yourself up for faster, safer progress.
Why a Running Coach for Weight Loss is a Game-Changer
Working with a certified running coach for weight loss can drastically improve your results. Here’s why:
Personalised plans tailored to your weight, fitness level, and goals
Proper technique to reduce injury risk
Accountability and structure to keep you consistent
Smarter progression with data and real-time feedback
Motivation and support when things get tough
Nutrition guidance to support your calorie goals
Adjustments during plateaus or setbacks
Balance between running, strength, and recovery
Mental coaching for mindset and confidence
Holistic support for lasting lifestyle changes
At Movement Therapy EP, we combine the science of exercise physiology with the motivation of expert coaching to give you the best possible shot at sustainable success.
How Movement Therapy EP Can Help
At Movement Therapy EP, we believe every runner is unique. That’s why we offer customised weight loss programs that are grounded in science, designed by certified coaches, and tailored just for you.
We assess your current health status, running experience, and lifestyle to build a realistic weight loss running program. You’ll receive structured training plans, nutrition guidance, and expert support every step of the way.
Our Movement Therapy running coach will help you set realistic goals, overcome plateaus, and avoid injury, all while helping you build confidence and consistency.
Whether you’re new to running, returning from injury, or looking to take your fitness to the next level, our programs are here to support you.
Final Thoughts: Is Running Good for Weight Loss?
So, how effective is running for weight loss? The answer: very, but only when it’s combined with the right strategy.
Running burns calories, improves metabolic health, and boosts mood, but to truly succeed, you need a structured plan. That includes smart training, balanced nutrition, adequate rest, and, ideally, guidance from a professional.
If you’ve tried running before and didn’t see the results you wanted, you might have been missing the personalisation, support, and structure that make all the difference.
With the help of a running coach for weight loss and the team at Movement Therapy EP, you can take the guesswork out and start running with purpose.
