11 Science-Backed Tips on Running for Weight Loss That Actually Work

10. Cross-Train to Keep Fat Loss Steady

Cross-training reduces injury risk and keeps calorie burn high. Cycling, swimming, brisk walking, or bodyweight circuits give aerobic stimulus with less impact on joints. Swap one of your easy runs each week for a cross-session to recover while maintaining volume. Cross-training can also break monotony and keep motivation high—critical when sticking to a plan for months. For example, do two Zone 2 runs, one interval day, two strength sessions, and one cross-training day in a seven-day cycle. This mix maintains overall workload without overloading the same tissues, and it often improves long-term consistency. Better consistency equals more total calories burned across weeks, which supports steady weight loss and lowers burnout risk.