Running is one of the most popular exercises for people who want to lose weight. It is simple, requires minimal equipment, and can be done almost anywhere. Running helps burn calories, improve metabolism, and strengthen the body, all of which contribute to weight loss.

One of the main ways running aids weight loss is by burning calories. When you run, your body uses energy to move, and this energy comes from the calories stored in fat and carbohydrates. The faster and longer you run, the more calories you burn. For example, running at a moderate pace for 30 minutes can burn about 300 calories, depending on your weight and intensity.

Running also boosts metabolism. After a run, your body continues to burn calories even while resting. This effect, called excess post-exercise oxygen consumption (EPOC), helps increase total daily energy expenditure. Combining running with strength training can further enhance metabolism, as more muscle mass increases the number of calories your body burns at rest.

Another benefit of running is that it improves cardiovascular health and endurance. Stronger heart and lungs help your body use oxygen more efficiently, which makes other physical activities easier and more effective. Consistent running also supports better appetite regulation. Regular exercise can help control hunger and reduce unhealthy cravings, making it easier to maintain a balanced diet.

However, running alone is not enough for weight loss. Diet, sleep, and overall lifestyle are equally important. Eating nutritious foods, staying hydrated, and getting enough rest enhance the benefits of running and help prevent injury.