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

5. Use Progressive Overload in Your Running Plan

Progressive overload means gradually increasing training stress so your body adapts without breaking down. For runners trying to lose weight, this stops plateaus. A common rule is to raise weekly volume by no more than 10 percent each week. You can also increase time per session or add short tempo efforts. Track your runs in a simple log—note distance, effort, and how you felt. That helps you see steady gains and avoid sudden jumps that cause injury. If you run three times a week, increase one run’s duration by 10 percent each week for three weeks, then cut back a bit for recovery on week four. Use a mix of longer Zone 2 runs, one interval session, and an easy recovery run in a week. Small, consistent increases add up to more calories burned and better fitness, which supports faster pace at the same perceived effort. This combination is what keeps the scale moving in the right direction while improving running performance.