How Often Should I Run to Lose Weight?
Experts Agree — This Is How Often You Should Run to Lose Weight
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"If your runs are being combined with other workouts like strength training, the results will come faster and often could mean you can get by with running fewer miles," Brooks said.
"The best way to lose body fat is by focusing on nutrition while implementing a workout combo of lifting and cardio," said USA Track and Field-certified coach Mary Johnson. Aim to include at least three strength-training sessions per week for weight loss, recommended NASM-certified trainer Tamara Pridgett.
"Although strength training is not necessarily going to burn more calories than running for the same amount of time," Correia explained in a previous interview, it will improve your overall fitness level. And because having more muscle mass burns more calories at rest than fat, combined with running, strength training will allow you to see faster weight-loss results.
Since strength training will make you gain muscle, keep in mind that the numbers may not move or may increase. It's all good; you're still losing fat, so focus on other nonscale methods of measuring your progress, like taking progress pictures or taking body measurements.