Running To Lose Weight – 7 Week Plan

Running To Lose Weight - 7 Week Plan

Last updated on February 22nd, 2024 at 08:35 pm

One of the most effective and dynamic exercises you can think of when it comes to losing excess weight is running. Countless men and women have succeeded in shedding excess pounds of body fat and kept them at bay by following a simple running-to-lose-weight plan. If you aim to drop excess weight as fast as possible, read his article to the end.

Running To Lose Weight - 7 Week Plan

Running is a sport or exercise that helps your calories burn fast and lose weight if done correctly. For best results, you can combine the best running program to lose weight with a healthy diet that includes low fat and less intake of calories.

Running-to-lose Weight Plan

A simple running-to-lose weight plan does not require specialized equipment, gadgets, or training. You can run anywhere and at any time that is convenient for you.

However, you should slowly start running to slim down plans and increase their intensity and duration over time. You can start by running workouts three times a week for at least fifteen minutes. Then, you can start adding more minutes to the duration every week. When you begin slowly, your body adjusts to the new practice, preventing you from getting tired quickly.

As your endurance improves, you can start alternating jogging with running. You can do this by walking for a few minutes and then building it into a jog. You can also make your body adjust to the running to lose weight plan by alternating periods of light physical activity with high-octane or intense action.

This type of interval training helps to speed up the burning of calories in the human body within a short period. It also increases your stamina while motivating you to realize your weight loss objective. You can also change the routine by running up inclined surfaces of hills. This will make the work harder, but you will burn even more calories faster, and your heart will thank you.

As you follow your weight loss plan to change or adjust your eating habits, always bear this in mind. Your body needs fuel, and only the right foods can supply them. Therefore, get in touch with a fitness professional that will show you the right meal plans and diets for runners.

Running For Weight Loss Tips

  • Get and use a food journal that will help you keep track of your food intake. This will help you to find out or determine which food needs to be replaced, improved, or changed. It will also keep you on a tight leash, thereby preventing you from binge eating.
  • Combine running with a healthy diet for an adequate supply of nutrition. Since it is essential to burn off more calories than you consume, eat lots of fruits, whole grains, and vegetables.
  • Never skip or postpone your exercise. Stick to your weight loss training plan.
  • Remain as consistent as possible with your running schedule.
  • Ensure that you are always hydrated by drinking lots of clean water. However, it would help if you spread it throughout the day.

7-Week Running For Weight Loss Plan

7week running plan

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Why Run to Lose Weight?

For starters, running is one of the few sports equally effective for people at all levels of physical fitness. There are very few sports where a complete beginner can compete equally with the best-trained professional athletes and have just as much chance of winning, and running is one of them. Because it’s a skill-based sport, you can’t rely on your physical attributes – such as your strength, speed, or stamina – to determine how well you do. Instead, it would be best if you relied on your technique, the ability to push yourself, and the mental toughness to keep going when the going gets tough.

Because running is such a low-impact exercise, it’s also one of the best ways to prevent or recover from injuries – especially knee and back injuries, as these are among the most common running-related issues. And not only is running one of the best ways to get into shape, but it can also help to keep you there. Since it’s such an effective full-body workout, it’s one of the best ways to keep your weight in check.

The 7-Week Plan

The great thing about this 7-week running plan is that you don’t have to do anything fancy or special – find a good place to run and go for it! Because running is such a low-impact exercise, almost anyone can do it – regardless of age, weight, fitness level, or health condition. However, if you’ve never run before, it’s important to ease yourself into it. Runners refer to your first few runs as “building up your base.” This means you want to give your body enough time to get used to the new workout and stress that running puts on the muscles, bones, and joints.

Weeks 3 & 4: Alternate walking and running

You’ve built up your running base and are ready to start alternating between walking and running. This may seem like a step back, but it’s important to keep your progress going. As you increase the length of your running segments, you also have to increase the length of your walking segments to give your body time to recover and catch its breath. This is also the point where you can start to think about how you want to structure your running schedule.

Alternate walking and running

Weeks 5 & 6: Toning and flexibility workouts

One of the best things about running is that it’s also a great way to tone your muscles and keep them looking great. By alternating one or two weekly strength-training workouts with your running, you can also help to prevent injuries and stay healthy for longer. By this point in your running plan, you should be ready to start incorporating some flexibility exercises into your routine. While strength training is important, keeping your body flexible and healthy is also important. Running can cause your muscle mass to become stiff and tight, so adding in some weekly flexibility exercises can help to keep things loose and prevent injuries.

Week 7: Maintenance and Beyond

Congratulations! You’ve made it through the 7 week's running plan and are now officially an experienced runner. By now, you’ve learned the basics of running, building up your running base, and are ready to start making minor adjustments to your routine to maintain your progress and stay healthy for longer. One of the best ways to maintain progress is to gradually increase your running distance at a slow and steady pace. You don’t want to jump straight into 10K runs right away – that’s a recipe for injury. Instead, increase your distance by around 10% each week until you’re running a comfortable distance.

Fitness sport couple running jogging


Running is a great way to maintain a healthy weight and improve overall health and fitness. The key to success is ensuring you’re putting in the effort and following a plan. It’s important to ease into things and ensure you’re not pressuring yourself too much. Give yourself plenty of time to progress, and don’t be surprised if it takes longer than you expect. If you’re ready to start running for weight loss, start with our guide above to get the ball rolling.

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