Lose Weight Running

Start with a good pair of running shoes
Start with a good pair of running shoes

It's hard to lose weight. Running however, can make it easier; and fun, even.


I love to run. 30 minutes of running exercise gives me a good burn. It benefits my heart; and thankfully, my weight. If you’re planning to lose weight, running is a very good place to start.

Just a quick reminder, though. You won't simply lose weight, running without changing your poor eating habits. Weight loss is, after all Calories in < Calories burned. While doing regular running exercise, make sure to eat healthy foods that will support your physical endeavors.

Lose weight by simply running


You don’t have to run fast to lose weight. You only need to start running at the speed you’re comfortable in. Start with 30 minutes a day; 4-5 times a week. Work your way up from there to lose weight.

Soon, you’ll improve speed, mileage, even your posture.


If you’re not used to running, start with a jog.

Do half a mile first; and then a mile; and then 3 miles until your body copes with this exercise. You can easily lose weight by running, if you do this regularly.


Benefits of running exercise

  • Running will help you lose weight. It helps trim the muffin-top around your belly. It helps burn fats from your butt and your thighs. To get tighter thighs faster, you may also want to do sprints. Sprinting exercise is an advanced form of running. It’s when you run very, very fast over a shorter period of time. This is followed by a rest; and then another burst.
  • Running is good for our cardiovascular health. Since running burns off fats; those with high triglyceride and cholesterol levels will benefit from running exercise. It helps reduce the risk of heart ailments. It also improves the oxygen transport across our entire system.
  • Running strengthens our muscles and our bones. Regular running exercise develops our muscle growth and bone strength.
  • Running also releases good-feel hormones. It elevates our happy endorphin. Accomplishing a 5-mile run doesn't only help you lose weight. It something you’ll suddenly be proud of. You’ll feel better about yourself and towards other people with your usual runs.

To enjoy the benefits of running, you need to get the proper running gear.


You’ll lose weight faster when you run faster. So, buy a good pair of running shoes. Sneakers, flip-flops and sandals are not running shoes. This small investment will help you run properly and prevent injuries.

Wear light clothing. You want to be in comfortable, loose attire when you sweat during this exercise.

If you’re running outdoors, put on sunscreen. Wear sunglasses too, if you’re running late in the day.

Make sure you have quick access to water (not energy drinks, especially if you’re not training for a marathon). You need to hydrate while running to replenish the electrolytes lost during your run.


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Comments 5 comments

beingwell profile image

beingwell 4 years ago from Bangkok Author

Thanks PB! I run 7.5k just this morning. Whew! Now my whole body is aching hahaha! I did a little planking yday too; so that's probably why. hahaha!!

Good luck on your 10k-run. Go go go!!


prospectboy profile image

prospectboy 4 years ago from Texas

Great article my friend on the benefits of running. I'm a lot like you, I enjoy running. I try to do it three times a week. I'm actually training for my first 10K race in November. Anyway, I voted this hub up, and I'm sharing it on both Facebook and Twitter. Job well done :)


beingwell profile image

beingwell 4 years ago from Bangkok Author

Thanks for your comments, guys!

@WTW - Perhaps you should use a knee support when you run. Also, do some dynamic leg stretches before you run. And run at the pace your comfortable with. I hope this helps.

@Charmike - I'm very happy with my weight too. Running really helped me get to my ideal weight right now. It's been a part of my life since I started with my weight loss journey more than a year ago.


charmike4 profile image

charmike4 4 years ago from Adelaide, South Australia

I find that running helps me to drop weight quite quickly when I focus on my diet, stop drinking alcohol and run on almost a daily basis beingwell. When I'm happy with my weight, running helps me to maintain my lifestyle combined with keeping fit. Your tips are what I have been finding in my years of running and thanks for sharing with the world! Cheers Michael


Walking the walk profile image

Walking the walk 4 years ago from Northern California

A nice reminder post to get back to jogging.

When I was running more I did lose weight--something about having to use my entire body for propulsion, balance, shock absorption that burns calories.

Now I find that my knees are so touchy that I can't run very far at all without significant swelling and pain. Suggestions?

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