Most Effective Running Workouts for Losing Weight

Most Effective Running Workouts for losing weight

There is no question about the role that running workouts play in losing weight. If you ask most people the reason why they run, the response you get would be ” is to lose weight”. This is indeed a great way to lose calories. Compared to other exercises, it can actually give you the opportunity to move those muscles and lessen the body fat. But you should not only be relying on the run without strategizing. You need to come up with a method that will use this activity to its fullest. This way, you will be able to achieve your goal of losing weight within the time frame you have set.

Most Effective Running Workouts for Losing Weight

To give you a great start, here are some of the most effective running workouts for losing weight that you can consider:

 Aerobic intervals

This training strategy is perfect for your weight loss goal. An aerobic interval is for people who want to increase the intensity of their training without the need to add more minutes to their time at the gym. The main goal of this technique is while you are doing your regular aerobic exercises, you add more pressure intermittently. This way, the calories that the body burns will be at a higher rate. The short, intense spikes in your exercise are going to increase the rate of burning fat.

Here is a perfect example of how you can apply aerobic intervals –

  • Start with a warm up for 3 minutes. For this, you can walk at a comfortable pace.
  • Next, you can add a 5/10 intensity to your walking pace. Do this for 3 minutes.
  • Finally, you can spend 1 minute of 9/10 walking pace. At this point, you will notice that your heart rate is up.
  • Repeat the process for not less than 30 minutes.

 Go for a tempo run

The tempo run is the ultimate technique not only for marathoners but also for people who are serious about losing weight. This is perfect for long distance running, such as marathons. But if you are just using it as a part of your workout, you are choosing the right strategy. This will definitely give your weight loss process a boost. There are different ways on how you can define a tempo run. Firstly, it is the process wherein you can have a pace in between moderate and difficult. For other people, they look at a tempo run to be the same as a 10k pace. If you are someone who wants to train by measuring your heart rate, you can define this as an 85-90% maximum heart rate run.

The main goal of the tempo run is to clear the hurdles that stop you from running beyond the limit or threshold. This is to make sure that you run effectively and not experience a burning sensation that causes fatigue. This is equally important to people who are working out to lose weight and also for athletes.

Try the treadmill 

For people who do not have much time or the opportunity to go and workout under the sun, a treadmill is very helpful. You can have one at home and you can have a private moment while you exercise and lose calories. But always remember that you should also add more exercises to achieve your workout goals. Aside from running, there are different activities that you can also do using the treadmill. These activities can also help you to lose weight and maintain a healthier and more flexible body. Here are some of the activities that you can try:

  • Low Side Shuffles
  • Walking Lunges
  • Walking Plank
  • Crab Walk
  • Treadmill Push

 Run at a conversational pace

In life and in exercising, you need to slow down at some point. You should not underestimate the effect of a slow run on your body. You do not really have to spend your time running out of breath as you continue to workout. You can also run at a conversational pace and still get the results you are expecting. When you start your run, you should start slow. Here are some of the benefits of a slow run:

  • It helps you train your muscles, respiratory and cardio to work efficiently as you run.
  • It helps you learn to handle physical discomfort and how to be patient and disciplined.
  • It can strengthen the muscles in your legs, arms, and torso.
  • Your joints and bones will be able to adapt to the stress caused by running.

If your goal is to lose weight, you have to understand that this will not happen overnight. You have to spend months training before you can see the results of your efforts. Your dedication to what you are doing is another key. You cannot workout intermittently according to your mood. You have to choose the most effective strategies and do them regularly. With this, you will definitely achieve your goals. Sometimes, it is not a matter of pace only. You can rest whenever you need to. The important thing is to strategize your workouts.

This article is written by -Dr. Kojian from

Hope you enjoyed this article Most Effective Running Workouts for Losing Weight. For more similar articles please check out our Youtube channel SmartWomanWorld.


Leave a Comment

Design & Developed by - Innovins


Log in with your credentials


Forgot your details?


Create Account