How to Run to Lose Weight — Step-by-Step Guide for Women 35+
Running is one of the most accessible and effective ways to lose excess weight. But not every type of running helps you slim down. In this article, you will learn how to run properly to burn fat without harming your health.
Why Running Helps You Lose Weight
During running, the body spends energy obtained from carbohydrates and fats. With properly organized workouts, you speed up your metabolism, improve heart and vascular function, and reduce your body measurements.
The main advantage: running triggers long-term fat burning even after exercise – the "afterburn" effect.
How Much You Need to Run to Lose Weight
✅ At least 3 times a week
✅ From 30 to 60 minutes per session
✅ At a moderate pace — 60–75% of your maximum heart rate
Formula for maximum heart rate: 220 – your age
Example: 220 – 45 = 175 bpm. 60–75% is 105–130 bpm.
Best Time for Running
-
Morning on an empty stomach — for advanced runners (with stable blood pressure and training experience).
-
In the evening — optimal for most women, especially if you lack energy in the morning.
Which Type of Running Burns Fat Most Effectively
| Type of Running | Effect for Weight Loss |
|---|---|
| Slow running (jogging) | Gentle fat burning, suitable for beginners |
| Interval running | Intense fat burning, requires preparation |
| Running with accelerations | Improves endurance and speeds up metabolism |
| Walking+running | Great option for beginners who are overweight |
Step-by-Step Plan: How to Start Running for Weight Loss
-
Check your health — especially if you are overweight or have chronic illnesses.
-
Pick the right shoes — sneakers with good cushioning are more important than pace.
-
Start with walking — for the first 1–2 weeks, alternate walking and light running.
-
Monitor your heart rate — run in the "fat-burning" zone.
-
Don’t run every day — your body needs rest.
-
Combine with Healthy Eating — running doesn't work without a calorie deficit.
Mistakes That Prevent Weight Loss
🚫 Too fast a pace — burns carbohydrates, not fat
🚫 Running every day — overload and hormonal stress
🚫 Skipping meals — your body goes into saving mode
🚫 No strength training — muscles "burn" along with fat
Tips for Women 35+
-
Don’t chase speed — regularity and enjoyment are more important
-
Monitor iron and vitamin D levels
-
Don’t forget your joints: running on soil is better than on asphalt
Results: When to Expect an Effect
⏳ First changes — in 2–3 weeks (better sleep, mood, and tone)
📉 Minus 3–5 kg — in 1–1.5 months if you follow the diet
💪 A toned body — in 2–3 months of regular workouts
Conclusion
Running is a powerful tool in the fight against excess weight. But only when approached wisely will it become your ally in weight loss, not an enemy to your body. Start small, run with pleasure, and don’t forget: the result is not only the number on the scales, but also your energy, health, and confidence.
📲 Calorie counting — in the SYPB 30 Calorie Counter app. Download for free and start losing weight today!