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

7. Prioritize Sleep and Recovery for Hormone Balance

Quality sleep is essential for appetite control, recovery, and mitochondrial repair. Research suggests aiming for seven to nine hours per night to support metabolic health and training gains. Poor sleep raises ghrelin, the hunger hormone, and lowers leptin, which signals fullness—this combination can make it harder to stay in a calorie deficit. Build a simple bedtime routine: reduce screen time before bed, avoid heavy meals too close to sleeping, and pick a consistent sleep window. Naps can help when you miss sleep, but avoid long, late-afternoon naps that disrupt nighttime sleep. Recovery also includes gentle mobility work and active recovery runs to help muscles clear waste products and rebuild. When training intensity increases, prioritize sleep more carefully—expensive workouts won’t pay off if you’re under-rested. Treat rest as part of training rather than optional downtime.