Does running help with weight loss?

Weight loss is just one of the reasons a person might take up running. But how can you make the most of it?

Fast vs slow

The “fat burning zone” where you optimally use fat as fuel is around 60-70% of your maximum heart rate meaning you’re not exerting yourself that massively. This means it’s best for weight loss right? It’s not that simple though.

With faster paces you’ll use a higher proportion of carbohydrate to fuel your run however, you’ll use more energy in total. Ultimately this is more important for weight loss/fat loss. What’s even better is that by getting rid of more carbs during your run, you’ll use more fat later in the day as you replenish your muscle stores of carbohydrate.

After eating or fasted?

Fasted cardio has been a topic of much debate and hype over the last few years. There have been studies showing a slightly higher use of fat when exercising without food but this is marginal at best. The point remains though that more fat being used during the exercise doesn’t mean faster or more efficient weight loss overall when compared to exercising after you’ve eaten.

With or without food doesn’t seem to impact my performance particularly over anything up to half marathon as at on stage my training PB (without food) was 1hr 23mins and my race PB was 1hr 24mins. That said I’m not a big fan of running first thing, and enjoy running later in the day much more so will have eaten by then.

As a teenager when I was meant to get up and run at 6am, I’d almost never do it. Whilst I’m more committed now and can’t remember the last time I just didn’t go when I was meant to, I’m more inclined to skip an early morning run than one later in the day. If the same is true for you, any marginal improvement from going first thing will soon be outweighed by even 1 missed run per 2-3 weeks.

Running isn’t necessarily the best for weight loss

To lose weight/fat best, we need to mix in some resistance exercise as well. If you’ve never run before, I’d suggest trying exercises using bodyweight or some light equipment like resistance bands first as it’ll help with weight loss and may reduce your injury chances in the early weeks of running when you start, say 4 weeks down the line.

All in all running can absolutely help you lose weight. Do it when it suits you, and in a way that suits you. The bigger factors that will control your weight loss will be how consistent you are with it and what you choose to eat and drink, so get out and have some fun on your feet.

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk