Running is a brilliant workout for weight loss. In fact as a predominantly cardiovascular workout it can be one of the most physically rewarding ways to look after your overall health, improve cardiovascular health and get in shape. If you’re looking to get into running and need some advice on how to manage your weight, healthily and responsibly, our expert practitioners are here to help. In this article, we discuss the benefits of running for weight loss, how to gradually lose weight through running and how to combine elements like diet and supplements to achieve your wellness goals.
Can You Lose Weight by Running?
Yes, you definitely can lose weight by running. In order to lose weight through exercise, the core principle is burning more calories than you are eating or drinking day to day. When we’re not moving our body doesn’t use many calories. If you start running your body will burn many more calories, turn that into frequent running and your body will start to burn away excess fat stores too; resulting in sustained weight loss.
How Many Calories Does Running Burn?
On average, running burns approximately 100 calories per mile (1.6km). However, we don’t recommend measuring your calorific usage with this one size fits all approach. There are a number of factors that influence how many calories you will burn when running, such as height, weight, pace, terrain. Utilising a tracker such as a smart watch, fitness tracker, mobile app, or similar can help you monitor your calories much more effectively and precisely.
Does Running Burn Fat?
Yes, burning calories through running causes your body to burn fat. It does this by creating a calorie deficit in your body, using more calories than your daily intake. This deficit makes your body rely on fat stores for energy which means burning surplus fat in the body; thus losing weight.
How Long Does it Take to Lose Belly Fat by Running?
It takes between 4 and 6 weeks at least to start losing noticeable belly fat, or any fat from running, so expect slow, gradual results. The exact time frames will vary from person to person depending on diet, consistency, routine, body type, metabolism and overall commitment to your fitness journey. On average, it takes several weeks to see noticeable changes in belly fat and reduced inches to your belly/waist. You’re likely to notice a difference on the scales before you notice any localised reduction in fat across your body.
How to Run for Weight Loss
Getting active will support your fitness journey however you choose to do it but running is a brilliant form of exercise for weight loss. While running and being physical will always help you lose weight, there are ways you can further support your weight loss journey and get more from running.
Form a Training Routine
A strong training routine not only helps underpin consistency but also helps condition your body which can be a difficult first hurdle for beginner runners. Once your body is conditioned and used to running regularly, you’ll find it much easier to maintain a consistent training schedule as running will become more enjoyable, your pace will improve and you’ll start to notice your hard work paying off on the scales!
Make Time for Rest
As valuable as consistent training is, rest is just as important. Without rest our bodies can’t recover from strenuous activity like running. Even if you’ve been running for some time, without dedicated rest days you’ll find that you can’t commit to your schedule, increase your pace or increase the duration or intensity of your runs; hindering your progress more than supporting it. We recommend at least a day’s rest in between your runs to help your body rest and heal.
Pace Yourself
Listen to your body and its limits. If you’re starting out try alternating between sprinting, jogging and walking to help build your endurance. Follow the 10% rule for increasing the duration and length of your runs to ensure you’re gradually intensifying your training; avoiding muscle and joint damage that will halt your progress. Other beginner running tips like focusing on posture and form can also help you ensure you’re pacing yourself and avoiding injury.
Combine with Diet
A carefully considered diet will help fuel your body with the nutrients it needs to power your workouts, without jeopardizing your weightloss progress. As we’ve mentioned a calorie deficit is essential when losing weight so if you are achieving that through burning extra calories, you’ll need to be conscious of your intake and diet around this deficit. Ensure you’re getting what you need, in the right quantities particularly proteins, leafy vegetables, wholegrains and fruits.
Combining Supplements and Exercise for Weight Loss
While diet and exercise are the most important factors when it comes to weight loss, sports supplements can help support your body through new workout routines, reduce the chances of injury, lessen recovery time and maximise the results of your weight loss. Below, our practitioners share their knowledge on the best running supplements to use for weight loss and how to use weight loss supplements alongside your workout.
Supporting Your Running Journey with Weight Loss Supplements
| Supplement | Bodily Function | Weight Loss Benefit | Considerations |
| Caffeine | Stimulates the nervous system and promotes fat oxidation | Can slightly improve calorie usage/burn and work out performance | Generally safe but may effect sleep |
| Green Tea Extract | Increases or encourages metabolic rate | Can slightly increase energy expenditure when used daily | Rare liver toxicity reported in high doses. Adhere to manufacturer instructions always. |
| Whey Protein | Stimulates and increases satiety hormones (fullness hormones) | Reduces hunger cues by prolonging fullness and can also help preserve muscle mass when in a calorie deficit | Can influence digestive issues, cause headaches and trigger/impact acne |
| Fibre | Slows the digestive process and prolongs the feeling of fullness | Can sustain appetite by prolonging feeling of fullness and reduce calorific intake | Can cause bloating and stomach discomfort |
| Creatine | Strengthens muscles and increases the stores of energy molecules in muscles | Helps support muscle retention/building and supports workout performance | Can cause nausea, GI issues (diarrhea, etc) and is likely to contribute to water retention which can temporarily impact weight loss |
| Berberine | Increases insulin sensitivity | Supports metabolic health and regulates appetite | Can cause mild GI discomfort and interact with other medications. Check with your GP before introducing. Avoid during pregnancy and consult your GP if diabetic. |
| L-Carnitine | Transports fatty acids for oxidation | May stimulate the body to use more fat stores during exercise | Mild GI discomfort is the most common side effect. Can also cause sleep disturbances. |
How to Take Running Supplements to Support Weight Loss
| Caffeine | 100–300 mg | Morning or ~ 60 minutes before exercise | To be taken with water. To reduce sleep disturbances avoid taking in the late afternoon/evening. Taking with food can reduce heart palpitations and nausea. |
| Green Tea Extract | 300-500mg | Morning or early afternoon | To be taken with food to aid absorption. |
| Whey Protein | 20-40g per serving | Take with meals or after exercise | To be taken mixed with water or milk |
| Fibre | 5-10g per dose | To be taken ~30 minutes before meals | To be taken with a full glass of water to aid absorption and prevent thirst which can occur as a side effect. |
| Creatine | 3-5g daily | Can be taken any time but is most effective when taken after exercise | To be taken mixed into water or within a shake. |
| Berberine | 500mg up to 3 times daily | To be taken with or before meals | To be swallowed with a full glass of water to aid absorption and limit side effects. |
| L-Cartinite | 1-3g daily | To be taken with meals or before exercise | Capsule or liquid to be taken with water. |
High-quality, Practitioner Backed Supplements
At Supplement Hub, we work hand in hand with our in-house practitioners to ensure that all our supplements are backed by science; including our weight loss and running supplements. We only stock the highest quality supplements with scientifically backed ingredients, helping you fuel your body with confidence, support your training, and help you reach your health goals without compromise. Within our extensive collection of supplements and vitamins we stock exclusive brands such as Designs for Sport, Vital Nutrients and Mother Earth Labs.
