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How often should I train per week to lose weight with running

Many people wonder just how often they should lace up their sneakers to shed pounds with running. Studies reveal that consistent, moderate-to-vigorous exercise is key for effective weight loss.

Our guide dives into the ideal running routine to turn your weight loss goals into reality, no matter your fitness level. Read on and hit the ground running!

Key Takeaways

  • Beginners should run 3-4 times a week while advanced runners can aim for 5-6 days.
  • Mix in high – intensity interval training and strength exercises to boost weight loss.
  • Get plenty of sleep, focus on nutrition, and try morning runs to improve results.

How Often Should You Run to Lose Weight?

Beginners should start by running 3-4 times a week, while advanced runners can aim for 5-6 days of running per week. Marathon training may require even more frequent runs to reach the desired fitness level.

Frequency for beginners

If you’re new to running and want to shed pounds, start slow. Aim for three days a week at first. This gives your body time to adjust without getting hurt. Keep runs short, about 20-30 minutes each time.

As you get stronger and more comfortable, slowly add more days or longer runs. Listen to your body and don’t rush it; steady progress is key for weight loss with running.

Mix up the type of running you do as well. Try adding some faster intervals into one run a week; this can boost calorie burning. But make sure most runs are at an easy pace so you can talk while jogging.

This helps build endurance safely while managing weight with your new fitness routine.

Frequency for advanced runners

Advanced runners should aim to run at least five times a week, focusing on higher intensity and longer duration sessions. Incorporate interval training into your runs for maximizing calorie burning and fat loss.

Ensure to schedule rest days in between to prevent overtraining and reduce the risk of injury. Consistency is key, so maintain a regular running schedule while being mindful of proper nutrition and sufficient rest for optimal weight management and overall health.

Frequency for marathon training

For marathon training, aim to run 4 to 6 times a week. Incorporate long runs, tempo runs, and recovery runs into your schedule. Vary your distances and intensity levels to build endurance and prevent overtraining.

Strive for consistency and gradually increase mileage to prepare your body for the demands of a marathon.

To improve performance, consider cross-training with activities like swimming or cycling on non-running days. Listen to your body and allow ample time for rest and recovery. Remember that proper nutrition, hydration, and adequate sleep are essential components of effective marathon training.

Tips for Using Running to Lose Weight

Focus on the runner’s high, understand the role of nutrition, incorporate strength training and high-intensity interval training, schedule morning runs, and make sure to get enough quality sleep for optimal weight loss results.

Focus on the runner’s high

Experience the euphoric feeling of runner’s high by focusing on your breathing and rhythm as you run. Let the endorphins kick in and elevate your mood, making your workout more enjoyable.

Incorporate music or mindfulness techniques to help you reach that state of flow, where running feels effortless and uplifting. Embrace this natural reward from your body to keep motivated and committed to your running routine for weight loss.

Maximize the benefits of runner’s high by setting achievable goals and celebrating every milestone along the way. Use positive reinforcement to associate running with pleasure, reinforcing a healthy lifestyle choice that helps you manage weight effectively while promoting overall well-being.

Understand the role of nutrition

Good nutrition is vital for your running and weight loss goals. Fueling your body with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains will provide the energy needed for your runs.

Keep an eye on portion sizes to manage calorie intake effectively. Also, hydrate well before and after each run to keep your body functioning at its best.

Incorporating nutrient-dense foods like sweet potatoes, nuts, and leafy greens into your meals can aid in muscle recovery and overall performance. Eating a mix of carbohydrates, fats, and protein will help sustain energy levels during runs while promoting muscle repair afterward.

High intensity interval training

Incorporate high intensity interval training (HIIT) into your running routine for effective weight loss. Alternate short bursts of intense running with periods of slower recovery jogging, maximizing calorie burn and boosting metabolism.

HIIT can be done in less time than traditional endurance runs while still providing significant fat-burning benefits.

Interval training has been shown to improve cardiovascular fitnessincrease insulin sensitivity, and aid in weight management by burning more calories in a shorter amount of time.

Incorporating strength training

Include strength training in your routine to build muscle and boost your metabolism. Aim for at least two sessions per week, focusing on exercises like squats, lunges, and push-ups to target major muscle groups.

This will help improve your running performance and prevent injuries.

Mix up bodyweight exercises with resistance bands or weights for a well-rounded strength program that complements your running schedule. Remember to give yourself time to recover after each session to allow your muscles to repair and grow stronger.

Scheduling morning runs

Start your day with a morning run to boost your metabolism and energy levels.

  1. RISE AND SHINE: Morning runs set a positive tone for the rest of your day, allowing you to burn calories, improve mood, and increase mental alertness.
  2. CONSISTENCY IS KEY: Establishing a routine of morning runs helps in maintaining a regular exercise schedule and enhances overall weight loss progress.
  3. BEAT THE HEAT: Running in the morning ensures cooler temperatures and reduced humidity, making it easier to stay motivated and push yourself further.
  4. TIME EFFICIENCY: Starting your day with a run means that you’ve accomplished an important task early on, leaving you with more time for other responsibilities.
  5. NATURAL LIGHT EXPOSURE: Exposure to natural light during morning runs can help regulate your sleep-wake cycle and improve overall sleep quality.
  6. QUIET AND PEACEFUL: Morning runs often mean quieter streets or trails, providing a peaceful environment for stress relief and focused training.

Getting enough quality sleep

Adequate and quality sleep is pivotal for your running performance and weight loss journey. Aim for 7-9 hours each night to allow your body to recover, repair muscles, and regulate hormones crucial for weight management.

Quality sleep aids in reducing stress levelsimproving focus during runs, and keeping hunger hormones balanced, contributing positively to your weight loss efforts. Consistency with a good sleeping schedule will complement the hard work you put into your running workouts.


In summary, frequency of running for weight loss varies depending on your fitness level. For beginners, aim for 3-4 times a week with rest days in between. Advanced runners can go for 5-6 runs weekly but listen to your body’s signals.

Incorporate high-intensity interval training and strength workouts for effective weight loss results. Remember, consistency is key!


1. How many times a week should I run to lose weight?

To lose weight with running, aim for three to four days a week. This balances burning calories with giving your body time to recover.

2. Can running every day help me lose fat faster?

Running daily can lead to injuries and burnout. For fat loss, mix running and interval training throughout the week for better results.

3. What is a good running schedule for weight loss?

A balanced running schedule might include cardio training 3-4 times per week, mixed with rest days for recovery.

4. Does the frequency of my runs affect how much weight I can lose?

Yes, consistent exercise frequency helps burn more calories and manage weight better over time.

5. Should I combine running with other types of physical activity to help with weight management?

Definitely! Adding different workouts improves overall health and aids in weight management along with your regular running regimen.