Since being overweight can result in serious health issues like type 2 diabetes, joint problems, heart disease, and heightened risks of certain cancers, many people seek ways to shed excess pounds.

While a nutritious diet is crucial for managing weight, regular exercise is a vital second factor that contributes significantly to weight control.

This is particularly true for aerobic workouts such as swimming, cycling, and jumping rope, according to Dr. Michael Fredericson, who leads the physical medicine and rehabilitation department at Stanford University. He emphasizes that running stands out among aerobic exercises for its comprehensive benefits, particularly its ability to reduce body fat.

What are the advantages of running for health?

Running significantly lowers the risk of heart disease, boosts mental wellness, and decreases the likelihood of various cancers, as stated by Brad Schoenfeld, an exercise science professor at Lehman College, City University of New York.

Fredericson notes that running is a weight-bearing activity, beneficial for maintaining strong bones and building lower body strength, which can enhance posture and balance.

Additionally, running promotes better sleep and strengthens the immune system against various illnesses. Some studies even suggest it enhances cognitive abilities and memory.

Can running contribute to weight loss?

One of the key benefits of running is its role in maintaining a healthy weight and fitness level. Dr. Danielle Ponzio, an orthopedic surgeon at Thomas Jefferson University Hospital in Philadelphia, shares that inactivity is a major contributor to obesity, making running an effective method for burning calories and enhancing metabolism for better weight management.

She explains that running achieves this by creating a calorie deficit: you burn more calories than you consume. “As running allows you to burn off more calories, it supports your weight loss objectives,” she adds.

High-intensity workouts like running also help curb appetite by releasing a compound called Lac-Phe, a combination of lactate and phenylalanine. This helps prevent overeating.

Does running specifically burn fat?

Running aids in fat burning, which supports weight loss, since “body fat is used as energy during and after running,” explains Schoenfeld. When this energy is spent, it leads to more fat being utilized.

Ponzio adds that this calorie burn doesn’t stop once the run is over; through a process known as excess post-exercise oxygen consumption, your body continues to burn calories at a heightened rate after a run. “It takes some time for the body to recover from the energy used during vigorous activities like running,” she notes.

Another reason is the surge of adrenaline experienced at the beginning of a run, which encourages fat release from cells to be utilized as energy. However, Fredericson warns that the body adapts to this stimulus after a month or two of running. To keep burning fat effectively, he recommends incorporating more high-intensity interval training (HIIT) or tempo runs into your routine.

Ultimately, maintaining a balanced diet is crucial. “You can’t out-exercise a poor diet,” Schoenfeld reminds us. While running can aid in weight management, you need to engage in substantial exercise for it to make a significant impact on body weight. Therefore, a combination of exercise and mindful eating is the best strategy for lasting weight management.