Could running be a weight-loss cheat code? Running is certainly one of the most versatile exercises: you can do it just about anywhere and it’s certainly cheaper than a gym membership or personal trainer.

But how effective will it be for your weight-loss goals? Let's get into it. 

A great pair of training shoes and a good strategy are needed for just about any weight-loss goal. As a runner, your diet is also important as you'll be burning a lot of calories.

It’s recommended that you create a caloric deficit to successfully lose weight through running. This means fewer calories in and more calories out! 

Increase the incline 

If you're jogging on a treadmill, try to run at a moderate pace while still on an incline. If you don't have a treadmill, find some uphill roads to burn more calories. Even in a short cardio session, going uphill allows you to burn a lot of calories while activating more muscle groups and increasing your heart rate. Warm up properly before going for an uphill run. When you run at a high intensity, your body releases an afterburn – that period post-workout when your body continues to burn calories. 

Run in intervals 

When on a treadmill, start by walking on an incline to ease into the exercise, then gradually increase to a jogging pace. Once you're familiar and comfortable with the pace and incline, try sprinting for short periods, like 30 seconds. Slow down and walk for a bit, then jog and sprint. This is an excellent way to prevent exhaustion while getting an intense workout.

Consistent incline runs 

Once you've mastered pace and incline, try running for longer periods to improve your pace and build strength and endurance. Attempt to run on a steeper incline for a longer period.

Steady endurance run

For beginners, start slowly on an incline and gradually progress to jogging for short distances. With practise and time, you will be able to run at a faster pace.

The good news is that studies show that incorporating moderate to high-intensity aerobic exercise in your workout plan, like running, can help reduce visceral fat without requiring dietary changes.

When it comes to targeting visceral fat, however, combining aerobic exercise with a healthy, low-calorie diet is most effective. So, fill up on healthy, nutritious food.

Good to know 

Running not only effectively burns more calories, but also helps improve strength and endurance. To become a stronger runner and lower your risk of injury, combine a consistent running plan with strength training. To lose weight and improve your fitness, eat a healthy diet, then use running to prevent the weight from returning.


This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.