How Much Should You Run to Lose Weight?

As a runner, you have all the motivation you need to train and run constantly, but beyond a certain point, it becomes challenging to stay focused on your goals. Whether you want to lose weight or just want to be able to run faster, the motivation to keep going increases as your body starts telling you that you’re getting closer to your goal.

There are a lot of variables that go into hitting your target weight, but if we put all of that into one equation, it might look something like this:

How Much Should You Run to Lose Weight?

(Your body weight – x) – (Your goal weight) = (Your target weight)

X represents how much you should run to lose weight. It’s a number that depends on several factors, including but not limited to your current body weight, your goal weight, and how much weight you want to lose. Your best chance at achieving your target weight is by developing an exercise routine that incorporates both cardio and strength training, and sticking to it. We’re going to dive into each of these parts to help you figure out how much exercise you need to consistently achieve your goal weight.

The Importance of Routine

If you’ve ever changed something about your diet or fitness routine and then noticed that you performed better or achieved your goals more quickly, you’ll understand the importance of establishing and following a routine. Changing things up too often can disrupt your results, especially if you’re not used to making those changes or following a routine in the first place.

If you want to lose weight, you’re going to have to change something about your routine in order to see results. For most people, that something is going to be exercise. When you exercise consistently, your body learns that it’s regular routine, and it gets used to it. This in turn makes it easier for you to continue exercising despite any changes to your diet or fitness routine. Sticking to the same routine prevents your body from getting used to a life of inactivity and helps you maintain the healthy weight you desire.

Pro-Tip: If you want to lose weight and don’t see instant results, try incorporating more fruits and vegetables into your diet. The antioxidants within those foods help your body combat the effects of aging and lead to healthier skin and a decrease in body fat. Eating healthy gives you the best chance at maintaining a healthy weight.


If you’re not getting any faster, you’re probably wondering why you should even bother running at all. The answer is because it’s fun. Research has shown that moderate exercise, such as running, can improve your quality of life. It also helps promote mental health by improving your mood and enhancing your focus. The nice thing about running is that it’s very easy to integrate into your daily routine. All you need is some good shoes and a bit of motivation.

There are a lot of great reasons why you should be doing your cardio in some form or another. One of the best things about cardio is that it’s very portable. You don’t need any special equipment to do it. All you need is your body and some dedicated time.

Pro-Tip: To make your cardio workouts more fun and effective, use a sport music playlist. Some research suggests that listening to music while exercising can increase your exercise intensity and enjoyment of your workout. It also decreases your perception of effort, allowing you to better control your pace during exercise. Choose music that you know is going to keep you motivated and working hard during your workout.

Strength Training

When you strength train, your body gets used to working out, and it becomes easier for you to put in the effort needed to see results. There are several different types of strength training, but no one size fits all. Each person is going to have to find out what works best for them.

When it comes to strength training, the two words you should be using are: intensity and volume. Intensity represents how hard you should be working, and the volume refers to how many sets and repetitions you need to do to see results. For instance, if you’re doing weight training and you want to increase your strength, you need to work hard, but you don’t want to overdo it and lose muscle. Finding the right intensity and volume is very important and can be challenging, especially if you’re just starting out. It’s also something you have to keep in mind all the time when you’re doing it. Too often, people think they can just show up to the gym and run through their routine without any thought. While they may get results, they’re probably not going to see the best results possible without focusing on the right intensity and volume. A weight training routine that incorporates both cardio and strength is the perfect combination for those who want to lose weight and increase their overall fitness.

Pro-Tip: When choosing an exercise partner to work out with, consider someone who has the same goal as you. It’s important to find someone who’s going to check up on you and keep you motivated during those tough times when you don’t feel like working out.

Why Both?

If you’re an avid runner or if you’ve ever followed a cross country skiing or a road biking routine, you may have noticed that those sports involve a lot of running and biking. This is because those sports require you to use your cardio and your strength to the fullest. The two work together to provide the best overall workout, and when one starts getting a little old, the other one becomes the main focus.

If you want to lose weight and be able to run further and faster, you need to put in the work to develop both your cardio and your strength. Running alone won’t cut it. You need to add weights to your routine as well. While there are several different kinds of strength training exercises, it’s important to find one that you enjoy. If you hate going to the gym, then running is not for you. Do some research and find out what works best for you.

Make sure to add both cardio and strength training to your routine. If you do, you’re sure to see incredible results, and your body will thank you for it.