Running to lose weight

Want to lose weight, get back in shape during summer, and feel more energized every day? Good news: running can be a great ally.

Accessible, affordable, and adaptable to your fitness level, jogging is an ideal activity to burn calories, strengthen your heart, and tone your entire body. In this article, we’ll explain why running — even at a slow pace — can truly help you lose weight, how to approach it effectively, and how to make it part of your daily routine, even if you’re just getting started.

1- Why is running effective for weight loss?

a) High energy expenditure… even after your workout:

Running, even at a slow pace, engages many muscles — the legs, of course, but also the arms, core, and overall posture. It’s a full-body effort that, even at a moderate pace, requires energy.

• On average, a person can burn between 400 and 800 kcal per hour. If you’re just starting out, expect around 400 to 600 kcal/hour during easy jogs.

• This energy expenditure also depends on your weight, the type of terrain (flat or hilly), weather conditions, and your running style (stride length, cadence, and movement efficiency).

• But most importantly: after your run, your body continues to burn more calories for several hours as it recovers, repairs, and rebalances. This is known as the “afterburn effect.”

• Running also improves insulin sensitivity, helping your body manage blood sugar more efficiently — which is essential for preventing excessive fat storage.

b) Visible effects on body composition:

In addition to burning energy, running helps to reshape your body over the long term:

• During exercise, you draw from your fat reserves — especially when running at low to moderate intensity.

• Running is particularly effective at reducing visceral fat, the type that surrounds your organs and is most harmful to your health.

• With regular running, you’ll tone your legs, glutes, and even your abs, thanks to the natural core engagement required while running.

In short, running doesn’t just “burn calories” — it changes the way your body uses energy… and it shows.

c) A sport that’s adaptable and progressive:

You don’t need to run a marathon for it to be effective:

• You can absolutely start by alternating brisk walking and slow jogging. This type of “gentle interval training” is perfect for getting started without wearing yourself out.

• The intensity can vary depending on how you feel that day, the weather, or your schedule.

• What matters most is consistency and gradual progress. Start from your own level, without pressure, and increase little by little.

What matters most is moving forward at your own pace!

2- How to structure your running training for weight loss?

a) Start gently, but consistently:

What matters isn’t running long or fast, but running consistently. Here are the basics:

• 2 to 3 sessions per week are enough to get started.

• Begin with 20 to 30-minute runs at an easy pace, adjusting to your current fitness level. The goal is to create a routine that’s easy to stick to — you can start with 20 minutes, then gradually increase to 30, 45, or even 50 minutes over the weeks, depending on how you feel. What matters most is consistency and listening to your body.

• During your run, you should be able to talk without getting out of breath — if you can’t, slow down.

The goal: to build a sustainable and enjoyable routine — without exhausting yourself or getting discouraged.

b) Alternate intensities to boost fat burning:

Once running becomes part of your routine, moving to the next step by varying the intensity of your sessions can really boost the results.

 Why is it helpful? Because by alternating faster-paced intervals with recovery phases (for example, 30 seconds of faster running followed by 1 minute of slower pace), you challenge your body more. This type of workout increases calorie burn during the effort — and also after — thanks to what’s called the afterburn effect: your body continues to burn energy as it recovers, even at rest.

Over time, your body also learns to use fat more efficiently as fuel, especially during endurance efforts. It’s not immediate, but it’s a gradual metabolic adaptation that improves with time and consistency.

In practical terms, varying your pace allows you to:

• Avoid plateaus by challenging your body in different ways
• Increase overall calorie burn
• Improve your endurance and muscle tone

Even if you’re a beginner, you can easily add variations:

• 30 secondes plus rapides suivies de 1 minute plus lente, à répéter 5 à 8 fois
• un footing avec quelques accélérations de 20 à 30 secondes, au milieu de séance

The goal isn’t to push yourself to the limit, but to introduce small changes so your body keeps progressing… and continues to burn energy efficiently.

c) Progress smartly to avoid injuries:

The key to lasting results is gradual progress:

• Don’t double your distances all at once. Increase your volume or intensity by a maximum of 5 to 10% per week (for example, by adding 5 extra minutes).

• Make sure to have at least one rest day between two sessions to give your body time to recover.

• Every 3 to 4 weeks, include a lighter week.

And above all, listen to your body: a tired body makes less progress and is more prone to injury.

You can also alternate with indoor cycling sessions, strength training, or brisk walking.

3- Optimise weight loss with simple habits:

a) Move more in your daily life:

Running sessions are important, but your overall daily activity also matters a lot. The more you move, the more energy you burn — even outside of exercise.

• Try to walk between 6,000 and 8,000 steps per day. This can be spread throughout the day: walking to work, going for a stroll, running small errands…

• Choose the stairs over the elevator, do some gardening, ride a bike, or simply move regularly.

• These small actions may seem insignificant, but when added up, they significantly increase your daily calorie expenditure.

b) Eat a balanced diet, without frustration:

Running is great, but without a proper diet, your results will be limited. There’s no need to deprive yourself or follow a strict diet:

• Eat more vegetables, fiber, quality proteins (eggs, fish, legumes…), and healthy fats (olive oil, nuts and seeds).

• Try to avoid snacking and stick to regular meal times.

• And make sure to drink enough water — about 1.5 to 2 liters per day on average.

The goal isn’t perfection — aim for overall balance throughout the week. What matters is staying consistent over time, without frustration.

c) Get enough sleep

It’s often overlooked, but sleep is a key factor in weight loss.

• Poor sleep disrupts your hormones: you feel hungrier, crave sugar more, and your body stores fat more easily.

• When you’re tired, you’re also less likely to want to move or exercise.

Try to aim for 7 to 8 hours of quality sleep. It can truly make a difference in your fitness efforts.

4- Kinomap: a tool to train and stay consistent

In the summer, with busy schedules, kids, the weather, or the heat, it’s not always easy to go out for a run. The Kinomap app allows you to:

• Follow guided treadmill running sessions or other indoor workouts

• Choose immersive, outdoor-filmed routes

• Vary your sessions (interval training, recovery, cardio, walking, etc.)

• Stay motivated even at home

A great way to stay consistent without overthinking it.

Conclusion: Running to lose weight is possible — and sustainable.

Running is one of the most effective sports for sustainable weight loss, getting back in shape, and regaining energy. You don’t need to be an athlete — just a few well-structured sessions, a balanced diet, and some daily movement are enough to see results.

What matters most is consistency, gradual progress… and enjoyment. Whether you run outdoors or indoors with Kinomap, build a routine that suits you, motivates you, and that you’ll want to stick with.

All that’s left is to take the first step. It’s your move!

By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com

See previous coaching articles:
RUN-WALK WORKOUTS: THE SMART APPROACH
GETTING BACK TO EXERCICE AFTER A LONG PERIOD OF INACTIVITY