Running to lose weight

Running helps you lose weight when it creates a moderate energy deficit, not when you eat as little as possible.

• Running burns roughly 1 kcal per kg of body weight per km, whatever your pace.
• Aim for a deficit of 300 to 500 kcal a day: at most about 0.5 kg a week.
• Don’t under-fuel: eat carbohydrate around hard sessions and long runs, and about 1.6 g of protein per kg a day to keep muscle.
• Add 2 strength sessions a week to keep muscle while you lose fat.
• Signs of eating too little: lasting fatigue, poor sleep, repeated injuries, missed periods. See a doctor or dietitian if they appear.

Consistency beats intensity: regular easy runs and Walk mode sessions add up.