How to Lose Weight as a Runner

Updated at: Aug 23, 2012
How to Lose Weight as a Runner

How to lose weight as a runner: Losing weight by running involves setting realistic goals, eating healthy, having a training schedule and sticking to it and knowing your caloric needs. You need to follow these to lose weight as a runner.

Vatsal Anand
Weight ManagementWritten by: Vatsal AnandPublished at: Aug 18, 2012

How to Lose Weight as a Runner

If you are one of those who people who take to running to lose weight, it is a very efficient method that you have chosen. It is one of the most energetic exercises to help you be on the favourable side of the BMI scale. If you weigh close to 150 pounds, running for a mile would burn off 100 calories. But to taste success, you need to be aware of how to lose weight as a runner.


  • Know your calorie needs – In order to be successful in losing weight by running, you need to be clear about the number of calories you need to consume daily. There are different levels of caloric needs based on gender, age, height and weight of the person looking to lose weight. You need to monitor your calorie intake with adjustments in nutrition if need be. Have enough water to keep your fluids up and stay well hydrated. To maintain the level of fuel in your body, have plenty of vegetables, fruits and whole grains.
  • Training schedule – You should make a schedule of running daily and stick to it. As you are aware of what needs to be done on the day, it becomes easier to avoid procrastination. As each of your workout leads to the other, skipping them is not a great idea. Moreover, as you are aware of a gentle pace that you should follow for burning calories, it is never easy to skip one workout. If you are new to running, check out the ideal training schedule for yourself by evaluating your stamina. You can build on that later.
  • Realistic weight loss goals – Many people, especially women are inclined to set a weight loss goal which is unhealthy. They need to realise that their body type is different compared to other girls whose body may be inclined for being skinny. You need to be clear on these aspects of your weight loss goal in order to achieve success. It would not be out of place to have your body composition measured by a professional, with measurements such as muscle-to-fat ratio. This can help them suggest a weight loss plan for you.
  • Eat healthy – Proper nutrition is very important if you want to run. This implies that your food, while being restricted in amount based on the number of calories you need to consume, should also be full of nutrients to provide energy. As running is a vigorous activity, you need to have adequate nutrition to endure it.


Running would not let you lose weight if not undertaken in a planned manner. Weight loss for runners is natural but it can easily go wrong if you are unaware of the essentials given above.


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