{"id":387189,"date":"2026-01-04T07:29:08","date_gmt":"2026-01-04T07:29:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/387189\/"},"modified":"2026-01-04T07:29:08","modified_gmt":"2026-01-04T07:29:08","slug":"running-to-lose-weight-avoid-these-8-common-mistakes-to-help-you-hit-your-weight-loss-goals-in-2026","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/387189\/","title":{"rendered":"Running to lose weight? Avoid these 8 common mistakes to help you hit your weight loss goals in 2026"},"content":{"rendered":"

Running is a popular form of exercise for people who want to lose weight<\/a> \u2013 and there\u2019s good reason for that. First, it\u2019s a highly efficient way to expend energy, which is helpful when you\u2019re looking to burn more calories than you consume. Plus, as noted by Dr James N. Robinson<\/a>, a primary sports medicine physician at Hospital for Special Surgery in New York City, it\u2019s a \u2018pretty ubiquitously available option\u2019. You don\u2019t need a gym membership or special equipment \u2013 as Robinson adds, \u2018you can just go out and run\u2019. <\/p>\n

But this doesn\u2019t mean that running for weight loss is always easy and, often, people make common mishaps that sabotage their progress. So, to help you stay on the right track, we\u2019ve broken down eight of the most prevalent problems that can derail a weight loss journey, along with expert-backed advice for avoiding them.<\/p>\n

1. Under-fuelling in general<\/p>\n

As Megan Couturier, a sports nutrition dietitian with JM Nutrition<\/a>, tells Runner\u2019s World, a common misconception around running and weight loss is that if you eat less today, you\u2019ll weigh less tomorrow. This mentality can lead people to consume far fewer calories than their bodies needs to support their running and overall daily function. And although it may sound counterintuitive, such an approach can cause weight loss to plateau, since an undernourished body will slow down its metabolism in an effort to conserve energy. <\/p>\n

In addition, under-fuelling<\/a> can harm your running performance and recovery and cause a host of truly concerning health issues. <\/p>\n

To avoid all this, Couturier recommends getting an accurate estimate of how many calories that you need in a day to achieve a weight loss goal, then planning your meals accordingly. Oftentimes, the figure is higher than people think. <\/p>\n

2. Cutting out all carbohydrates<\/p>\n

Low-carb diets are a popular weight loss strategy \u2013 and some research<\/a> says that they can support that goal in the short term. But Couturier finds that people who want to lose weight while participating in endurance activities \u2013 like running \u2013 often cut their carbohydrate intake too drastically. That\u2019s problematic, because carbohydrates<\/a> are the number one source of energy for your body during exercise. In other words, Couturier says, when you don\u2019t have enough of them, your performance can take a hit \u2013 so you may notice a slower pace, mid-workout bonking<\/a> or an inability to finish runs. <\/p>\n

This, in turn, can impact weight loss. Think about it: if you have to dial down the intensity or duration of your workouts, you get less benefit from your exercise routine and may be less motivated to stay consistent with it. <\/p>\n

\u2018Weight management should be all about sustainability \u2013 changes that you can manage from this point forward,\u2019 adds exercise physiologist and running coach Janet Hamilton<\/a>, who founded Running Strong. For most people, she explains, severe dietary restrictions \u2013 like eliminated carbohydrates \u2013 may be sustainable in the short term, but they aren\u2019t realistic or healthy over the long haul. <\/p>\n

Sidestep this mistake by eating, at minimum, a serving of carbohydrate shortly before you go on a run, as well as another serving with whatever is your biggest meal of the day, advises Couturier. For some, this amount may not be enough, so if you find yourself feeling really tired or sluggish, you may need to dial up your carbohydrate intake pre-run, she adds. Make sure that you listen to your body and adjust your fuelling accordingly. <\/p>\n

3. Neglecting strength training<\/p>\n

Just so we\u2019re clear, running can absolutely be a great tool for weight loss. \u2018It\u2019s an activity that uses lots of muscles and it burns calories at a robust rate,\u2019 says Hamilton. But it shouldn\u2019t be your only form of exercise, she adds. Strength training<\/a> is also crucial \u2013 and neglecting it is one of the biggest mistakes that Robinson sees runners make, no matter what their goals. <\/p>\n

In fact, he says that \u2018all runners should be doing some type of strength training\u2019 \u2013 it\u2019s an important form of movement for a lot of different reasons, but one of the greatest benefits is that it helps to build muscle. Since muscle is more metabolically active than fat, your basal metabolic rate increases as you build more of it. What does this mean? You burn more calories at rest. <\/p>\n

Strength training also lowers your risk of running-related injuries, which can help you to continue exercising consistently. To boot, it helps to stave off the natural loss of muscle mass<\/a> that occurs with age, adds Hamilton, making it valuable for your long-term health as well. <\/p>\n

So if you don\u2019t have a strength training routine<\/a> in place already, aim to do two to three sessions a week alongside your running. Make sure that you give your muscles at least a day of rest before working them again so that they have a chance to repair and build back stronger. <\/p>\n

4. Ramping up too aggressively<\/p>\n

When you\u2019re running for weight loss, more \u2013 whether that be more miles, intensity or duration \u2013 isn\u2019t always better. \u2018The biggest mistake that I see people make is that they ramp up too quickly,\u2019 says Robinson. This leads to injury, which then prevents them from running at all and diminishes any benefits that they\u2019ve already achieved, he explains. <\/p>\n

Doing too much too soon can also suppress your immune system<\/a>, which increases your likelihood of getting sick, says Craig Johnston<\/a>, professor and chair of the University of Houston\u2019s Department of Health and Human Performance. <\/p>\n

A smarter approach? \u2018Long term, we do better [with exercise] when we don\u2019t hit it so hard, so fast,\u2019 says Johnston. \u2018Our body just has a better way of adapting to it.\u2019 So instead of trying to run for an hour straight on day one, or signing up for a half marathon<\/a> when you can\u2019t yet complete a 5K, take a slow-but-steady approach. Robinson recommends a run\/walk strategy<\/a> as a great way to safely ease into the sport. <\/p>\n

5. Not giving yourself grace<\/p>\n

Nobody\u2019s weight loss journey is perfect. But you\u2019re going to feel defeated if you beat yourself up over every bump in the road \u2013 for example, you scold yourself for missing Monday\u2019s scheduled run, or you chastise yourself for eating that extra cookie. \u2018And that defeat leads to all the coping mechanisms associated with overeating,\u2019 says Hamilton. <\/p>\n

Instead, Hamilton says that it\u2019s important to \u2018just be nice to yourself and your body\u2019. In the grand scheme of things, you\u2019re trying to make positive changes for yourself \u2013 and that\u2019s great. Remember, too, that your worth as a human being is not tied to how you look. <\/p>\n

That said, if you\u2019ve been working toward weight loss for four to six months and you\u2019re not seeing results, it may be smart to reach out to a medical professional for help, says Robinson. They can help to provide the guidance and support that you need to reach your goals. <\/p>\n

6. Having a rigid mindset with your training<\/p>\n

Following a training plan can be a great way to stay consistent with your running and safely ramp up your mileage. But all too often, people consider them set-in-stone protocols that they have to adhere to, no matter what \u2013 and that can cause them to push through pain, upping their chances of injury and burnout. Say, for example, you\u2019re following a Couch to 5K plan<\/a> that prescribes a 20-minute run on Monday and another 20-minute session on Wednesday. But you wake up on Wednesday morning feeling fatigued and achy. Ignoring these signs and exercising anyway, says Robinson, is \u2018just going to set you back in the long run\u2019. <\/p>\n

A better approach is to listen to your body and adjust your plan accordingly. For example, maybe you run for just 10 minutes instead, incorporate more walk breaks than usual, or take the day off entirely. <\/p>\n

\u2018Weight loss is a marathon, not a 5K,\u2019 says Robinson. This means that it\u2019s fine \u2013 and in fact, advisable \u2013 to dial things back or press pause when your body\u2019s just not feeling right. Consistency along the way is more important than nailing your exact training plan. <\/p>\n

7. Fixating on the numbers on the scales<\/p>\n

Weight loss is rarely a linear journey and various factors \u2013 including genetics and hormones \u2013 can influence how things unfold for you. \u2018You can be doing all the right things and the weight may not come off right away,\u2019 says Robinson. A natural response to this is to get frustrated and feel demoralised by the number that you see on the scales. Ultimately, that can lead to people to quit running altogether, which then sets them further away from their goal. <\/p>\n

So instead of getting psyched out by the scales, Robinson suggests focusing on other metrics of success, like your overall energy and stress levels<\/a>, how difficult a given run feels, your average heart rate<\/a> during exercise and your heart rate recovery. \u2018There are so many variables that you can look at to see if you\u2019re making yourself healthier overall,\u2019 he says. <\/p>\n

\u2018Running is super good for your health no matter what your weight is,\u2019 adds Johnston. So even if you\u2019re not losing weight from it, it\u2019s still bringing a lot of positive benefits to your life \u2013 and this is a fact that\u2019s definitely worth celebrating. <\/p>\n

8. Forcing yourself to run <\/p>\n

Running should be something that you enjoy doing. If you don\u2019t like to run, you\u2019re probably not going to stick with it in the long term.<\/p>\n

Plus, if running feels like a punishing, painful activity, chances are you\u2019ll find other ways to put joy back in your life. And many of us turn to food to do this, says Johnston. Of course, there\u2019s nothing wrong with finding happiness in food \u2013 eating should be an enjoyable experience, after all! But if you\u2019re constantly using food as the reward for making it through a workout that you hate, that can be counterproductive to weight loss goals. <\/p>\n

Running may not feel amazing the first time you try it, which is why Johnston recommends sticking with it for a few weeks to a month before deciding whether or not it\u2019s for you. He also advises pairing running with something else that you already enjoy \u2013 such as lacing up with friends, listening to an audiobook while you stride, or running through your favourite neighbourhood \u2013 as a way to increase your overall fondness for the sport. <\/p>\n

But if you still aren\u2019t that jazzed about running after all these efforts, it\u2019s likely that this isn\u2019t the right choice for you at this point in your life \u2013 and that\u2019s fine. From swimming<\/a> to hiking<\/a>, yoga, cycling, dancing and more, there are plenty of other ways to move your body and reap the benefits of physical activity for weight loss. What\u2019s most important is finding something that you \u2013 and your body \u2013 genuinely like. <\/p>\n

Related Story\"Lettermark\"<\/p>\n

Jenny is a Boulder, Colorado-based health and fitness journalist. She\u2019s been freelancing for Runner\u2019s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men\u2019s Journal, and Cond\u00e9 Nast Traveler, among other outlets. When she\u2019s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.\u00a0<\/p>\n

\"Headshot<\/p>\n

Rachel is Runner’s World UK’s Senior Content Writer, covering all running-related topics from training advice and gear reviews to race reports and elite runner profiles. Formerly a Website Content Editor and Content Manager at London Marathon Events and The Running Channel respectively, Rachel is well-versed in the running scene and understands what it takes to put on some of the biggest running events in the world. A 2:50 marathoner, she would much rather run 26.2 miles than race a 5K and has currently completed 11 marathons, including five of the six Abbott World Marathon Majors in a sub-3 time. She now hopes to run the Tokyo Marathon to complete the set and become a Six Star Finisher.<\/p>\n","protected":false},"excerpt":{"rendered":"Running is a popular form of exercise for people who want to lose weight \u2013 and there\u2019s good…\n","protected":false},"author":2,"featured_media":385498,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[49,48,112775,61],"class_list":{"0":"post-387189","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-technology","8":"tag-ca","9":"tag-canada","10":"tag-lifeservice","11":"tag-technology"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/387189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=387189"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/387189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/385498"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=387189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=387189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=387189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}