Benefits of Running in the Weight Reduction Process
Isabella Taylor
2026-03-24
3 min. read
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There are individuals who claim that the only effective means of losing weight is through a suitable diet. Is this true? How does one lose weight by means of running? Of course, they are justified in making such a claim, however, it is more demanding and does not yield such an apparent effect as regular running workouts. Below we provide examples that affirm that running aids in shedding unwanted kilograms.
"The Trio Text"
1. IT education in comparison to LSD 2. Prolonged interval sprint training 3. Long-term oxygen education 4. Two distinct methods, similar outcomes.
I.T. versus Long-Distance Running
Running constitutes a form of training that guarantees the greatest freedom of movement. The runner is not limited by anything other than air resistance and self-motivation. During running, we can achieve a maximum level of oxygen consumption, a maximum length of step, and a maximum degree of engagement of the entire muscular system. The art of running lies in choosing the right speed and training method. Some prefer long distances (LSD - long slow distance), lasting from 20 to 60 minutes, while others prefer short distances, lasting anywhere from a few seconds to a few tens of seconds. Both groups have a chance of success, both can lose weight. Although interval sprint training (IT - interval training) yields the best results, long-distance continuous running can also be effective. Below are examples of training plans for both groups of runners.
Fast-paced high-speed sprint interval training
8 × 50 metres (break: 1.5 minutes, intensity: 90% of maximum speed), 8 minutes of recovery, followed by 10 × 80 metres (breaks: 2.5 minutes, intensity: 75% of maximum speed). Duration of the workout: 45 minutes. Total length of all segments: 1200 metres. Estimated number of calories burned: 300 kcal + 700 kcal bonus after the workout. Total: 1000 kcal.
Prolonged oxygen training
Unstructured activity (10 minutes) with a 10-minute break for dynamic stretching and movement exercises (such as waving, bending, skipping, etc.) followed by continuous free running at a pace allowing for conversation for a duration of 50 minutes. Training duration: 1h 10'. Estimated length: 10 000 meters. Estimated calorie expenditure: 600 + 400. Total of 1000 kcal.
Two distinct approaches, comparable outcomes
The example illustrates how two different training methods can help us burn around 1000 kcal. Note that most calories are burned during low- or medium-intensity running. We burn fewer calories during sprinting, but due to the DOMS and EPOC (oxygen-dependent) phenomenon, we burn more calories during rest. In summary, both running methods have their proven effectiveness. The choice of method depends on us. An additional argument for those running sprints is the anabolic nature of this form of exertion. It primarily helps us in building muscles. A supporting argument for those running long distances may be that they will actually experience a weight loss (albeit at the cost of losing muscle mass). It is also worth mentioning that if our goal is actual weight loss, we need to care about the number of calories we consume per day. It should be lower than the one we spend on exertion and other activities. So, if the exertion together with the BMR (basal metabolic rate) gives us 2500 kcal, then we should eat in such a way that there are always a few hundred less calories on the plate. In summary, it can be stated that running can have significant effects. It is not, however, as some think, an illusion.
