A Beginner's Guide to Running for Weight Loss: Diet & Fitness Tips

How to lose weight and maintain with healthy diet and mindset!


Running for weight loss for beginners

Running is not only beneficial for the cardiovascular system and mental health; it can also help you lose weight.


How long it takes you to see the results depends on several factors, including your 

  • Initial fitness level
  • Current weight
  • Target weight
  • Healthy Diet

A 2013 study compared walking with running and found that runners lost significantly more weight.

Here's how to start running for beginners and how often you need to run to lose weight: A complete beginner's guide to running for weight loss.

Does Running Help You Lose Weight?

You must be in a calorie-deficit state to lose weight, which means you consume fewer calories than you burn. Since running burns a lot of calories, it can help you lose weight.



The amount of calories you burn while running depends on several factors such as your weight, age, speed, and duration.

How to Get Started ?

Before you start running for weight loss, you need to know the following basic knowledge:

  1. Frequency 
  2. Warm-up
  3. Cool-down
  4. Total time

Running Tips for Beginners To Lose Weight

Here are some great tips to start running to lose weight.

1. Start Slowly

When you are just starting running for weight loss, it is crucial to start slowly to avoid injury and burnout.

Starting too fast, too early can also be mentally challenging.



  • Run-walk run method: The run-walk-run method is one way to start slow, alternating running with walking. There should be a day's rest between each exercise.
  • Increase speed with time: Once you get comfortable with running for more extended periods, you can gradually increase your running speed.

2. Eat a Healthy Diet

You are more likely to see results if you also pay attention to your diet. If you reduce the calorie intake to lose weight, you should still maintain a balanced and healthy diet.


Here are some tips for eating a healthy diet:



  • Eat more vegetables and fruits
  • Focus on whole grains
  • Eat healthy fats
  • Limit processed foods
  • Ditch added sugars
  • Don’t drink your calories

One review found that obese or overweight adults lost more weight in the long term through a combined diet and exercise plan than the diet plan alone.

8 foods every runner needs to lose weight and maintain fitness



  1. Water
  2. Avocado
  3. Nuts
  4. Eggs
  5. Frozen berries
  6. Whole grains
  7. Lean beef
  8. Full-fat Greek yogurt

3. Add Strength Training

Strength training reduces the risk of running-related injuries and speeds up your metabolism, so your muscles burn more calories even at rest.


To get started with strength training, try bodyweight exercises like squats and push-ups.



Once you feel comfortable doing squats without weights, you can add them up gradually.

A review found that regular strength training can increase muscle strength, resting metabolic rate, and total fat-free mass in both men and women.

4. Increase Intensity

One way to increase running intensity is to include high-intensity interval training (HIIT) workout, which involves high-intensity repetitive movements - followed by recovery time.


For example, you could sprint for a certain period, then jog at a slow pace and repeat.



HIIT workouts tend to burn a lot more calories than traditional exercise, especially after training.

One study found that women who completed six weeks of sprint interval training experienced an average of 8% body fat loss.

How Much You Should Run To Lose Weight


Because everyone is different, there is no specific amount of running that will help you lose weight. Also, the number on the scale shouldn't be your only focus.


Tips To Stay Motivated


Motivation tips for every runner 

  • Set goals
  • Be competitive
  • Reward yourself
  • Get into a group groove
  • Change your running path
  • Dress for the workout you want to do

Note: Running is an excellent form of cardio and a great way to lose weight. All you have to do is be patient, knowing that this is a journey of weeks and months. And, if you are patient, you would see good results from your running efforts.

Running for Weight Loss: Takeaway

Before starting any weight loss or exercise program, you should consult a doctor. 



If you are a beginner runner, you need to start gradually to avoid injury and burnout. Also, you are more likely to enjoy running and stick to your workout plan if you start slowly.


It is also essential to combine running with a healthy diet, which will make you feel better and improve your overall health.

Contact us today! Receive a complimentary 3-day pass to our studio in Lancaster. Try our classes, boot camp or a general workout to see if it’s a good fit!

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