Running and Weight Loss: What You Need to Know

In the pursuit of weight management, running has long been hailed as a cornerstone activity. However, new research suggests running may not directly lead to significant weight loss. Instead, its consistent practice can effectively prevent weight gain over time and promote better body composition. Understanding this nuanced relationship sheds light on the importance of running as a preventive measure rather than a solution for weight reduction. Running and weight loss, here’s what you need to know.

Running Plus Weight Lifting

A study conducted by researchers from the University of Jyväskylä in Finland¹, dove into the correlation between running and weight management. Contrary to common belief, the findings revealed that running alone may not be the most efficient method for shedding excess pounds. Instead, its true value lies in its ability to curb weight gain and maintain a healthy body composition.

Lead study author, Simon Walker, emphasized the significance of incorporating a balanced exercise regimen, combining endurance activities like running with strength or resistance training. This approach ensures holistic fitness while addressing the complexities of weight management. Walker’s insights underscore the need for a multifaceted approach to exercise, advocating for two to three sessions per week of both endurance and resistance training for optimal results.

Running and Body Composition

The University of Jyväskylä study analyzed physically active participants across different age groups and athletic backgrounds providing valuable insights into the impact of running on body composition. While endurance athletes showcased lower body fat percentages throughout their lifetimes, the study highlighted the importance of a diverse exercise routine in preserving muscle mass.

This challenges the notion that running alone is sufficient for achieving desirable weight loss outcomes. Science has shown that running is best paired with weight training to achieve a better overall body composition.

Undereating Resulting in Weight Gain

Dr. Tracy Zaslow, a primary care sports medicine specialist, emphasizes the role of calorie intake in supporting physical activity. Adequate calorie consumption is essential for overall health and fitness. Contrary to popular belief, long-term undereating often leads to weight gain². Undereating causes the metabolism to slow dramatically and begin storing fat. Undereating also prevents the body from building muscle and gaining strength.³ Along with a balanced exercise regimen, Zaslow recommends supporting your physical activity with a diet filled primarily with high-protein whole foods and ensuring you eat until you achieve the feeling of satiety.

Running Leads To A Healthier Life

While running may not be the ultimate solution for weight reduction, its consistent practice plays a crucial role in preventing weight gain and maintaining overall health. Furthermore, adherence to sports training principles, encompassing concepts such as overload, progression, and individualization, is essential for long-term fitness success. Consistent engagement in physical activity, tailored to individual preferences and goals, is paramount for achieving sustainable weight management outcomes. By embracing a balanced exercise regimen that incorporates various forms of physical activity supported by a high-protein whole-food diet, individuals can achieve sustainable fitness goals and enjoy the numerous benefits of an active lifestyle.

Supporting Research

1. Walker, S., von Bonsdorff, M., Cheng, S., Häkkinen, K., Bondarev, D., Heinonen, A., & Korhonen, M. T. (2023, October 16). Body composition in male lifelong trained strength, Sprint and endurance athletes and healthy age-matched controls. Frontiers. https://www.frontiersin.org/articles/10.3389/fspor.2023.1295906/full ↩︎
2. Are You Eating Enough? The proven Consequences of a Low-Calorie Diet. Human Health Co. (2024, May 1). https://humanhealthco.com/are-you-eating-enough-the-proven-effects-of-a-low-calorie-diet/ ↩︎
3. MediLexicon International. (n.d.). Running has little effect on weight loss but has other health benefits. Medical News Today. https://www.medicalnewstoday.com/articles/running-has-limited-benefits-for-weight-loss-but-it-can-help-prevent-weight-gain#3 ↩︎