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How to Lose Fat Running: Running to Lose Weight

Updated on December 15, 2010

How to Lose Fat Running

Running to lose weight is a very effective workout that burns fat quickly, and even a short amount of time, such as twenty minutes, three times a week, not only helps you lose weight, but strengthens your heart and tones your body. Those looking to squeeze in running time into their already busy workdays can spend half an hour on the treadmill during lunch break, or if you're worried about getting bored from your running routine, mix it up by finding new nature trails and parks to run in.

As you build up your endurance, you will be able to run for an hour or longer, which burns hundreds of calories an hour and boosts your metabolism. You'll be slim in no time!

Start Running to Lose Weight

Before you start, you should make sure that you have the appropriate gear for running. Most importantly, you should have running shoes. Using other types of shoes will just be dangerous for you and your foot. You’ll be more comfortable when you have running shoes on. Regarding the clothing, the only thing you have to consider is comfort. A simple shirt will do. Jogging pants or running shorts can be used for the bottom. Women should wear a fully supportive sports bra that restricts breast movements in all directions to avoid straining their back while jogging.

Good running shoes are key to support your feet and keep you running safely for years.
Good running shoes are key to support your feet and keep you running safely for years.

Ready to Run?

Once you’re sure that you have the right gear, now you have to find a time and place to run. Most people run in the mornings before work or class, plus exercise leaves you fresh and invigorated to face the rest of the day. I'd suggest choosing a place to run near your home so that you won’t have to bring your car with you. If you've got a dog that can handle running with you, bring it to help it exercise and stay happy, too.

Your first days are usually the hardest. Don’t push yourself too much, pace yourself to make sure that you complete the run. As a start, you can try running for 20 minutes at a regular phase. After a couple of weeks, you can try increasing it by increments of 5 minutes.When you need to slow down, try to stay to a brisk walk to keep your heart rate a little elevated and staying in the fat burning zone.


  • If you regularly run around a track or other closed loop, reverse the direction you run each time to avoid stressing one leg more than the other.
  • If running hurts your knees, try running over grass, softer asphalt tracks, or on special, heavy padding treadmills available at many gyms.
  • If you're getting bored running, find a new place to run or get an arm band for your mp3 player so that you can easily listen to tunes while you exercise.

Tips to Run Faster and Smarter

A delicious and healthy breakfast will give you the energy to run hard without making you throw up.
A delicious and healthy breakfast will give you the energy to run hard without making you throw up.

Yes, a Good Diet Helps

Running to lose weight will be less effective if you have an unhealthy diet. Start eating healthy by controlling your calorie intake. Avoid high calorie foods while focusing on fruits, whole grains, and vegetables.

Eat something small and healthy before you run, preferably something with a lot of protein in it. Be sure to drink plenty both before and after running. As long as you're not running for hours at a time, plain water will keep you hydrated; otherwise, you might want to look into a sports drink with electrolytes to help you retain water.

Success is Just Around the Corner

Now that you know how to lose fat running, you’re ready to make a commitment to a regular running program. Keep yourself motivated by thinking that what you’re doing will make you healthier and fit. Hold yourself accountable to your workout schedule, and celebrate reaching new milestones. These mini-goals will keep you motivated and feeling successful. Here are some common examples:

  • Running 10 minutes without stopping
  • Running an entire mile without stopping to walk
  • Decreasing your sprint time by a certain amount
  • Sticking with a three times weekly workout schedule for three months
  • Completing a public race

Stay focused, remember why you're doing this, and you’ll be losing fat sooner than you expected.

Other Ways to Lose Fat

Sick of jogging on the same trails or staring at the same TV while on the treadmill? No worries, here are some more popular, cardiovascular exercises that will help you lose fat while working out and keeping your heart rate high.

  • Bicycling
  • Rock-Climbing
  • Martial Arts
  • Swimming
  • High-Intensity Dancing
  • Roller-skating
  • Kayaking and Canoeing


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    • profile image

      moeketsi malepe 

      6 years ago

      Great n awesome thread I'm actually preparing fr a jog as I'm typing...*smiling*

    • profile image

      moeketsi malepe 

      6 years ago

      Great n awesome thread I'm actually preparing fr a jog as I'm typing...*smiling*

    • Aisla profile image

      Carolyn Mikkelsen 

      6 years ago from Norway

      Hi Nice to see others on hubs concerned with my big passion! Come and take a look at my hubs too

    • Writerly Yours profile image

      Writerly Yours 

      6 years ago

      I love your hub! I love to run! I actually am also about to register for another 5K in March.

      Running makes me feel in control and it's so important for people to feel in control of their bodies and come out of their comfort zones.

      I love your great advice on how to get going and holding yourself accountable.

      I am currently running 4 times a week for 30-40 minutes for the month of January and will add to the time, and or, mileage in February. I have two 5Ks planned in the first and second quarter of the year that this will help me with.

      Great hub! Voted up!

      Run on!

    • Melissa McClain profile image

      Melissa McClain 

      6 years ago from Atlanta, GA

      Great hub with useful information. I initially started running to lose weight but I enjoyed it so much I just kept running. Voted Up!

    • profile image


      7 years ago

      Running for health!

    • jerryfriend15 profile image


      7 years ago from USA

      great article and very well written!

    • fucsia profile image


      7 years ago

      Running is the best and most fun way to lose weight!

      Great Hub with a very nice autumn photo.

    • profile image


      8 years ago

      Running is an awesome exercise for burning fat, it can burn 360 calories per 5km (so they say). Its an excellent endurance builder too. Good Read!

    • jeya1230 profile image


      8 years ago from Philippines

      Great hub this can help me achieve my Fitness Goal. Thanks.

    • AdamGee profile image


      8 years ago

      That was helpful. Thanks!

    • profile image

      Martin V 

      8 years ago

      very nice,great hub!

    • H P Roychoudhury profile image

      H P Roychoudhury 

      8 years ago from Guwahati, India

      Very nice and effective hub which is described here in writing, in displaying with nice picture and along with wordings through You-Tube in a lucid manner. I particularly think Running and swimming are the best of the lot what are had mentioned here. Thanks for sharing.

    • quicksamba profile image

      Jack Quick 

      8 years ago from Las Vegas, NV

      Very nice hub. Running is definitely one of the best ways to burn off extra body fat in a healthy way!


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