How long should I run to lose weight?
You don’t need to crank out marathon sessions to see results. When I first started shedding weight, I stuck to 20–30 minutes per run, about three times a week. That’s it. Nothing fancy—just showing up and putting in work.
And guess what? It worked.
As your body adapts, you can stretch those runs to 40 minutes or even an hour if you’re feeling strong. But there’s no need to rush it. According to health experts, around 150 minutes of moderate cardio a week is great for general health. If weight loss is the goal, bump that to 250–300 minutes per week.
That might sound like a lot, but it breaks down pretty clean: five days a week, 30-minute runs—and boom, you’re in the sweet spot. Want faster results? Add a sixth day or toss in a longer session on the weekend.
Here’s what I always tell clients: you don’t need a magic number of minutes. What you need is a calorie deficit—and running helps you build one consistently. A 30-minute run at a good clip burns around 300 calories. Stack that with decent eating, and you’re well on your way.
Short on time? No problem. Even a 15-minute interval run can do serious work if you push the effort. Don’t overthink it—just move.
Your move: How many minutes are you running right now? What’s one small upgrade you can make this week?
Q: How much should I run per week to lose weight?
Let’s cut to it: a solid weekly target for weight loss is around 15–20 miles, spread across multiple runs. That range has worked for a ton of runners I’ve coached—and it’s what helped me drop fat while building endurance.
Someone on Reddit even nailed it when they said, “15–20 [miles] per week” is a great goal once you’ve built some base fitness.
Now if you’re just getting started, don’t panic. You might only hit 5–8 miles a week at first—and that’s totally okay. Everyone starts somewhere. What matters is adding to that number bit by bit. Mileage should grow with your confidence, not crush your joints.
And here’s a coaching truth: quality > quantity. Ten focused miles with clean nutrition will always beat twenty sloppy miles that leave you broken.
Walking, biking, strength training—they all count too. Get in that 150–250 minute weekly activity range, however you can. If you’re running a little and walking a lot, that still burns fat.
One warning: don’t try to jump from 5 to 20 miles in one week. That’s a shortcut to the injury zone. Progress takes time.
Ask yourself: Are you building up mileage gradually, or trying to rush the process?
Q: Can I lose weight just by running—no diet changes?
You can… but it’s like running uphill with a weight vest. You’ll get somewhere, but it’s way harder than it needs to be.
When I first started clocking miles, I saw a few pounds come off without changing what I ate. But it didn’t last. My hunger went up, my body got more efficient, and eventually, I hit a plateau.
Running can torch calories—sure—but if you’re refueling with double cheeseburgers and soda every time, you’re fighting yourself.
Like one runner put it on Reddit, “You can’t outrun a bad diet.” That quote should be on a t-shirt.
Let’s keep it real: running 30 minutes might burn 300 calories. One oversized muffin? Same calories, wiped out in three bites. If you ignore diet, it’s way too easy to undo your hard work.
But pair running with smart food choices? That’s where the magic happens. You’re creating a deficit from both ends—burning more and eating less. That’s when the fat starts to drop consistently.
Bonus: eating better also makes your runs feel better. Garbage food = sluggish miles. Nutritious fuel = stronger legs.
My tip: Keep running, but clean up what’s on your plate. That’s the combo that works long term.
Q: I run really slow. Can I still lose weight?
Hell yes.
Your pace does not define your progress. A mile is a mile—whether it takes you 7 minutes or 17. You still burn about 100 calories per mile, give or take.
When I first got serious about running, I was slogging 11–12 minute miles, sometimes slower. And I still lost weight. The trick? I stayed consistent and didn’t let pace mess with my head.
Running slower can even be a secret weapon. You might be able to go longer and rack up more total calories burned. One step at a time adds up.
And I love this quote from Reddit: “5K in 25 minutes is a solid ‘I jog often’ pace. But if you’re running 5K in 40 minutes as a beginner, that’s fine too—you’re lapping everyone on the couch.”
Truth bomb, right there.
If you want to burn more while staying at a slow pace, just stretch the run a bit—maybe do 25–30 minutes instead of 15–20. Or add another run to your week.
Either way, you’re winning.
Think about this: Are you celebrating your effort, or stuck comparing paces?
Q: Is running or walking better for weight loss?
Running burns more calories in less time—no question. But that doesn’t mean walking isn’t a powerful tool.
A 30-minute run usually burns more than a 30-minute walk. But walking’s easier on the joints, less intimidating, and still works if you do enough of it.
I’ve had clients drop pounds just by hitting 10,000 steps a day and cleaning up their diet. No running involved.
Here’s my honest take: running works faster if your body can handle it. But walking works too—especially if you walk more often or for longer durations. Combine the two and you’ve got the perfect setup.
Personally, I use walking on my rest days. It keeps me active, burns extra calories, and helps my body recover.
Don’t feel like you have to choose one or the other. Mix and match based on how you feel.
Reflection time: Are you being active enough every day, or could a short walk make the difference?
Q: What should I eat before and after a run to support weight loss?
Let’s keep this simple: fuel just enough to power your run, but don’t overdo it.
If you haven’t eaten in a while, a small pre-run snack—maybe 100 to 200 calories—can make a huge difference. My go-to’s? A banana, a rice cake with peanut butter, or half a granola bar.
If you run early in the morning, you might not need anything. Some folks do fine fasted for short runs. Others don’t. Try it both ways and listen to your body.
After the run, you’ll want something with protein and a little carb to help recover—but don’t use it as an excuse to eat junk “because you earned it.”
I usually plan my runs right before a normal meal. That way, I’m not adding extra snacks—I’m just shifting meal timing so I eat when my body needs fuel.
Think: Greek yogurt with fruit, a veggie omelet, a chicken wrap. Nothing fancy. Just real food, smart timing.
And water—don’t skip that. If I’ve been sweating like crazy, I’ll add a pinch of salt or a squeeze of lemon to help replenish.
Try this: Next time you run, plan your meal afterward instead of before. It’s a simple shift that keeps calories in check.