4 ways to run your way to weight loss

Running can help you lose weight, but not in the way you think. Follow these tips to run your way to weight loss:

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Does swimming burn calories? Yes. How about cycling? Yes. How about a fancy fitness retreat in the south of France? Oui.



Related: 6 ways runners can lose weight without dieting


Still, running for weight loss is a little more complicated than hitting the pavement and hoping the pounds melt away. There’s a strategy involved, and we can help. Here’s everything you should know about running for weight loss:

1. Pay attention to your diet.

There are a billion benefits of running—including weight loss—but running isn’t a reason to ignore your diet, especially if you’re trying to lose weight. In fact, you could find yourself gaining weight if you over fuel your runs.

“Most people overestimate the calories they burn on a run,” says Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston. As a very general estimation, you burn about 100 calories per mile. So if you run two or three miles, you’ll burn about 200 to 300 calories—a solid workout.

Problem is, lots of people add a 400 calorie brownie or extra slice of pizza to their diet because they “earned it.” While we’re all for treating yourself, the reality is that you need to create an overall calorie deficit if you want to lose weight.

“Weight loss is about creating a caloric imbalance, where you’re using slightly more calories than you’re consuming, say 200 calories per day,” O’Connor says. So while it’s totally normal to crave something sweet or carb-heavy after a run, you need to keep your indulgences in check if weight loss is your ultimate goal.

Related: 8 common mistakes that can stop weight loss

2. Push yourself but don’t overthink it.



3. Don’t forget to strength train.


4. Work towards that runner’s high.


Related: The average runner experiences a natural high in less than 9 minutes, new study finds

“Your body is made to run, but you won’t have the conditioning if you never do it,” Rubin says. “Work your way up by running regularly (see: the three times a week we mentioned above), and it should start to feel more natural over a month.” Before you know it, weight loss may even become an afterthought, too.

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