{"id":213115,"date":"2026-01-02T11:57:29","date_gmt":"2026-01-02T11:57:29","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/213115\/"},"modified":"2026-01-02T11:57:29","modified_gmt":"2026-01-02T11:57:29","slug":"8-running-for-weight-loss-mistakes-and-how-to-fix-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/213115\/","title":{"rendered":"8 Running-for-Weight-Loss Mistakes and How to Fix Them"},"content":{"rendered":"

Running is a popular form of exercise for people looking to lose weight<\/a>. And there\u2019s good reason for that: It\u2019s a really efficient way to expend energy, which is helpful when you\u2019re striving to burn more calories<\/a> than you consume. <\/p>\n

Plus, it\u2019s a \u201cpretty ubiquitously available option\u201d for most folks, James N. Robinson<\/a>, MD, a primary sports medicine physician at Hospital for Special Surgery in New York City, tells Runner\u2019s World. You don\u2019t need a gym membership or special equipment\u2014\u201cyou can just go out and run<\/a>,\u201d Robinson says. <\/p>\n

But that doesn\u2019t mean running for weight loss is simple or easy. And part of that is because there are lots of common missteps<\/a> people take along the way that sabotage their progress. Below, we break down eight of the most prevalent ones\u2014plus expert-backed advice for getting back on the right track. <\/p>\n

\ud83c\udfc3\ud83c\udffb\u200d\u2640\ufe0f Ready to unlock a stronger, healthier you? Our Running for Weight Loss program<\/a> will help you make it happen!<\/p>\n

1. Underfueling in General<\/p>\n

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

Plus, underfueling<\/a> can harm your run performance and recovery, while also causing a host of truly concerning health issues. <\/p>\n

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

2. Cutting all Carbs<\/p>\n

Low-carb diets are a popular weight loss strategy\u2014and there is some research<\/a> that says they can support that goal in the short term. But Couturier finds that people who are seeking weight loss and also participating in endurance activities, like running, often cut their carbohydrate intake too drastically. And that\u2019s problematic because carbs<\/a> are the number one source of energy for your body during exercise. So when you don\u2019t have enough of them, your performance can take a hit, Couturier says. You may notice a slowed 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<\/a> or duration<\/a> of your workouts, you get less benefit from your exercise routine and may be less motivated to stay consistent<\/a> with it. <\/p>\n

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Plus, \u201cweight management should be all about sustainability; changes you can manage from this point forward,\u201d exercise physiologist Janet Hamilton<\/a>, run coach and founder of Running Strong in Georgia, tells Runner\u2019s World. And for most people, severe dietary restrictions\u2014ahem, swearing off all carbs\u2014may be sustainable in the short term, but aren\u2019t realistic or healthy over the long haul, she explains. <\/p>\n

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

3. Neglecting Strength Training<\/p>\n

Just so we\u2019re clear: Running can absolutely be a great tool for weight loss. \u201cIt\u2019s an activity that uses lots of muscles, and it burns calories at a robust rate,\u201d Hamilton says. But it shouldn\u2019t be your only form of exercise, she adds. Strength training<\/a> is also crucial. And neglecting this is one of the biggest mistakes Robinson sees runners make, no matter what their goals are. <\/p>\n

In fact, \u201call runners should be doing some type of strength training,\u201d he says. It\u2019s an important form of movement for a lot of different reasons, but on the weight loss front, it helps build muscle<\/a>. And muscle is more metabolically active than fat, which means as you build more muscle, your basal metabolic rate<\/a> increases. Translation: You burn more calories at rest. Plus, strength training lowers your risk of running-related injuries<\/a>, which can help you continue to exercise consistently. To boot, it helps stave off the natural loss of muscle mass that occurs with age, Hamilton adds, making it valuable for your long-term health, too. <\/p>\n

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So if you don\u2019t have a resistance training routine already, incorporate one alongside your runs. Aim for two to three sessions a week, making sure to give your muscles at least a day of rest before working them again so they have the downtime they need to repair and build back stronger. Not sure where to start? Check out the Runner\u2019s World Guide to Strength Training<\/a>. <\/p>\n

4. Ramping up Too Aggressively<\/p>\n

When you\u2019re running for weight loss, more\u2014whether that be more mileage<\/a>, intensity, or duration\u2014isn\u2019t always better. \u201cThe biggest mistake that I see people make is they ramp up too quickly,\u201d Robinson says. That leads to injury, which then prevents them from running at all and diminishes any benefits they\u2019ve already achieved, he explains. <\/p>\n

\u201cEven if you\u2019re not losing weight from running, it\u2019s still bringing a lot of positive benefits to your life.\u201d<\/p>\n

Plus, doing too much too soon can suppress your immune system, making it more likely you\u2019ll get sick, Craig Johnston<\/a>, PhD, professor and chair of the University of Houston\u2019s Department of Health and Human Performance, tells Runner\u2019s World. <\/p>\n

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A smarter approach? \u201cLong term, we do better [with exercise] when we don\u2019t hit it so hard, so fast,\u201d Johnston says. \u201cOur body just has a better way of adapting to it.\u201d 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<\/a>, 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

No one\u2019s weight loss journey is perfect. But if you beat yourself up over every bump in the road\u2014for example, you scold yourself for missing Monday\u2019s scheduled run, or you chastise yourself for eating that extra cookie\u2014you\u2019re going to feel defeated. \u201cAnd that defeat leads to all the coping mechanisms associated with overeating,\u201d Hamilton says. <\/p>\n

Instead, it\u2019s important to \u201cjust be nice to yourself and your body,\u201d Hamilton says. Because in the grand scheme of things, you\u2019re trying to make positive changes<\/a> for yourself\u2026 and that\u2019s awesome! Also remember that your worth as a human being is not tied to how you look, Hamilton adds. <\/p>\n

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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, Robinson says. They can help provide the guidance and support you need to reach your goals. <\/p>\n

6. Having a Rigid Mindset With Your Training<\/p>\n

Following a training program<\/a> can be a great way to stay consistent with your running and safely ramp up your mileage<\/a>. But all too often, people consider them set-in-stone protocols that they have to adhere to\u2026 no matter what. And that can cause them to push through pain, upping their chances of injury and burnout<\/a>. Say, for example, you\u2019re following a couch to 5K program that prescribes a 20-minute run on Monday and another 20-minute session on Wednesday. But you wake up Wednesday morning feeling super fatigued<\/a> and achy. Ignoring these signs and exercising anyway is \u201cjust gonna set you backward in the long run,\u201d Robinson says. <\/p>\n

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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<\/a> than usual, or take the day off entirely. <\/p>\n

Remember: \u201cWeight loss is a marathon, not a 5K,\u201d Robinson says. That means it\u2019s okay\u2014and in fact, advisable\u2014to 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. Using the Scale as Your Only Metric<\/p>\n

Weight loss is rarely a linear journey, and a bunch of different factors\u2014including genetics and hormones\u2014can influence how things unfold for you. \u201cYou can be doing all the right things, and the weight may not come off right away,\u201d Robinson says. A natural response to this is to get frustrated by the number you see on the scale \u201cand then that can be very demoralizing,\u201d Robinson explains. Ultimately, that can lead to people to quit running<\/a> altogether, which then sets them further back from their goal<\/a>. <\/p>\n

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So instead of getting psyched out by the scale, Robinson suggests focusing on other metrics of success, like your overall energy<\/a> and stress<\/a> levels, how difficult a given run feels, your average heart rate<\/a> during exercise, and your heart rate recovery. \u201cThere are so many variables that you can look at to see if you\u2019re making yourself healthier overall,\u201d he says. <\/p>\n

Also remember this: \u201cRunning is super good for your health no matter what your weight is,\u201d Johnston says. So even if you\u2019re not losing weight from it, it\u2019s still bringing a lot of positive benefits<\/a> to your life, a fact that\u2019s definitely worth celebrating. <\/p>\n

8. Forcing Yourself to Run <\/p>\n

Running should be something you enjoy<\/a> doing. If you don\u2019t like to run, you\u2019re probably not going to stick with it 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, Johnston says. Of course, there\u2019s nothing wrong with finding happiness in food\u2014eating should be an enjoyable experience!\u2014but if you\u2019re constantly using food as the reward for making it through a workout you hate, that can be counterproductive to weight loss goals. <\/p>\n

Of course, 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 you already enjoy\u2014such as lacing up with friends, listening to an audiobook while you stride, or running through your favorite neighborhood\u2014as a way to increase your overall fondness for the sport. <\/p>\n

But, if, after these efforts you find you still aren\u2019t that jazzed about running? Chances are, it\u2019s just not the right choice for you at this point in your life. And that\u2019s okay. From swimming to hiking<\/a> to yoga, cycling<\/a>, 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 you\u2014and your body\u2014genuinely 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","protected":false},"excerpt":{"rendered":"Running is a popular form of exercise for people looking to lose weight. And there\u2019s good reason for…\n","protected":false},"author":2,"featured_media":213116,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,73535,111,139,69],"class_list":{"0":"post-213115","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-lifeservice","11":"tag-new-zealand","12":"tag-newzealand","13":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/213115","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=213115"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/213115\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/213116"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=213115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=213115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=213115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}