A few months ago, my friend was stuck. She wanted to lose weight, feel better, and reclaim her energy — but nothing seemed to work. As an athlete, I’ve always known the power of running, especially when it comes to running for weight loss, so I offered to help her get started. What followed was nothing short of inspiring. Through small, consistent steps, she not only lost weight but also rebuilt her confidence. If you’re wondering whether running for weight loss is possible — it absolutely is. And her journey just might inspire yours.
🏃♀️ How My Friend Lost Weight Through Running — And Found Herself Along the Way
When she first started, it wasn’t just about the number on the scale. Sure, she wanted to lose weight — but deep down, she was searching for something more: energy, confidence, and a way to feel like herself again.
Running for weight loss became her starting point, but what she found was much bigger. Those early jogs around the block, breathless and unsure, slowly became moments of pride. Each run gave her a win — not just in calories burned, but in believing she could change her life.
Some days were hard. There were mornings she didn’t want to lace up. But with a little encouragement, she kept showing up. And over time, she lost the weight — yes — but she also gained strength, clarity, and a sense of control that carried into every part of her life.
Running didn’t just change her body. It helped her remember who she was — and who she wanted to become.
🛤️ The Day She Asked for Help — and Everything Changed
One chilly Saturday morning, over coffee, she looked at me and said, “I’m tired. I need a change.” She didn’t want another crash diet. She wanted something real — something that could actually stick. That’s when I suggested running. “Just three times a week,” I said. “No pressure. No need to be fast. Just start.”
👣 You Don’t Need to Train Like an Athlete to Lose Weight
One thing I made clear: she didn’t need to run a marathon. She just needed to move. We started with simple run-walk intervals — 60 seconds of jogging, 90 seconds of walking. No pressure, no tracking apps, no fancy gear. Just showing up.
We focused on:
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Consistency over speed
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Listening to her body
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Running at a talking pace
Within weeks, she could jog for 10, then 20, then 30 minutes without stopping.
🕒 Why Running Three Times a Week Made All the Difference
We set a simple schedule: three runs a week, never two days in a row. She needed recovery time, especially in the beginning. And honestly, that structure made running feel sustainable — not like a punishment, but something to look forward to.
She even started texting me excitedly after each run:
“I made it to the end of the block without stopping today!”
“Ran 20 minutes straight — didn’t think I could!”
These small wins were building blocks — not just of weight loss, but of self-belief.
🥗 She Didn’t Diet — She Learned to Fuel
We didn’t do anything extreme with food. She just became mindful. We talked about a 600-calorie daily deficit, enough to support weight loss without zapping her energy. Her meals became simpler, more whole, more satisfying. And because running made her feel good, she wanted to eat foods that supported that.
⏱️Intervals Supercharged Her Fat Loss
Once she got stronger, we added interval training — short bursts of fast running followed by recovery. These were game changers for her metabolism and confidence.
Beginner Interval Plan:
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Warm-up: 5 minutes jogging
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Sprint: 30 seconds
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Walk: 90 seconds
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Repeat: 5–8 times
She burned more calories during and after these sessions, and loved the variety. “It makes me feel like I’m really training,” she said with a grin.
💡 Pro Tip: Intervals boost your calorie burn long after the workout ends.
🤝 Running with Others Kept Her Going
At first, she was hesitant. Running alone felt intimidating — too much silence, too many chances to quit early, too easy to talk herself out of it. But everything changed when she joined a small local running group.
It wasn’t about competition. It was about community.
They met three times a week, just like we’d planned. Some days, the weather was awful — rain, wind, even snow. But when you know someone’s waiting for you, lacing up their shoes too, it’s that little push you need to get out the door. That’s what kept her going.
The group chats mid-run, the shared struggle of those first few kilometers, the post-run high-fives — they made running something she looked forward to. She told me, “I’m not sure I would’ve kept going if it wasn’t for them.”
Even on the tough days, she showed up. Not because it was easy — but because she wasn’t alone.
Running with others gave her motivation, accountability, and a sense of belonging. It wasn’t just about weight loss anymore. It became part of her life — something joyful, social, and grounding.
If you’re starting your own journey, don’t underestimate the power of running with others. Find a local group, ask a friend to join you, or even just connect online. It might be the thing that helps you keep going too.
Running with others gave her the motivation and joy she never got from solo workouts or diets.
📈 The Weight Came Off — But That Wasn’t the Best Part
Over three months, she lost nearly 10 kg. But what really struck me was her glow. She smiled more. She wore bright colors again. She talked about her goals with excitement, not dread.
She didn’t just lose weight — she gained herself back.
If your goal is weight loss, that’s valid. But don’t be surprised if running gives you so much more.
🏁 The Finish Line — Or Just the Beginning
Watching my friend’s transformation reminded me that running for weight loss isn’t just about losing pounds — it’s about gaining life. Every mile she ran brought her closer to feeling strong, confident, and in control again.
And the best part? You don’t need fancy gear or a personal trainer to start. Just a pair of shoes, a little time, and the belief that you’re worth the effort.
If you’re standing where she once stood — feeling stuck, tired, or unsure — know this: you can do it. Start small. Stay consistent. And don’t be afraid to ask for help or find support along the way.
Her journey isn’t over. She’s still running. Still growing. Still discovering new sides of herself.
And yours? Yours can start today.
Beginner’s Checklist:
✅ Comfortable running shoes
✅ Run/walk schedule (3x per week)
✅ Simple calorie awareness
✅ One supportive friend (you’ve got me!)
✅ Patience and self-compassion
🧠 Frequently Asked Questions About Running for Weight Loss
Can I lose weight by running 30 minutes?
Yes, absolutely! Running for 30 minutes is a fantastic way to burn calories and build a calorie deficit — which is essential for weight loss. If you do this consistently three to four times a week and keep your food intake balanced, you’ll likely start seeing results. It’s not about intensity — it’s about showing up.
Can I lose 20 pounds by running?
You can — but it won’t happen overnight. Losing 20 pounds through running is definitely achievable with time, patience, and consistency. If you combine running with mindful eating and stick to a sustainable plan, you could realistically lose 1–2 pounds per week. That means 20 pounds could come off in about 3–5 months, depending on your starting point and effort.
Can you lose tummy fat by running?
Yes, but here’s the thing — you can’t target fat loss in just one area. Running helps you burn overall body fat, including belly fat, as long as you’re in a calorie deficit. Over time, regular cardio combined with a healthy diet will shrink your waistline as part of your total fat loss. Plus, running helps reduce stress, which is also linked to abdominal fat.
💬 Have you tried running for weight loss — or are you thinking about starting?
I’d love to hear your story or questions in the comments below. Let’s cheer each other on!
Thanks for reading. If you found this helpful, feel free to share it with a fellow runner—or anyone who needs a reminder that the finish line is never as far as it seems.
Running for weight loss is a great idea. When I was about 19 or 20, I wanted to lose weight and started to go to the gym but that was not enough to burn fat, that just tones the muscles and increases metabolism, but to burn fat I started to run three times a week as well. I got to the point when it became my routine and when I couldn’t run and couldn’t go to the gym I was missing it. Like cravings for sports 🙂
I would run alone or with my friend but to be honest, I prefer running alone because I set my own pace
Now I only go for long walks but I’m thinking about running again, it gives you energy and there are many other benefits.
I like how you summed it all up in this article, there’s everything one needs to know when starting with running.
Hi Lenka
Thank you for the comment. If you have been running before it will be easier to start up again and if you prefer running alone setting your own pace it’s a good choice in these times
Be Well
Absolutely! I’m just starting running short intervals of my morning walks and planning to prolong them when my stamina improves.
This is some essential information you are giving me here on how I should be able to lose weight through running and it is something that I wouldn’t consider especially because I used to love running before I had so much weight. Don’t you think that one should start with walking or jogging first.
Hi Jackie
Thank you for the comment. Yes your starting point should always be from where you are. If your starting point is ex. walking, you could start walking in 20 – 30 min. in talking pace and then increase over time. You can use the Borg Scale to measure your pace and progress.
Be Well