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

8. Prevent Injury with Form, Mobility, and Shoes

Injury stops progress fast, so prevention matters. Check basic running form: land lightly, avoid over-striding, and keep a relaxed upper body. Regular mobility drills for hips and calves reduce stiffness and improve stride. Include simple exercises like calf raises, hip bridges, and ankle rotations to keep joints happy. Replace shoes every 500–800 kilometers or sooner if cushioning is gone; a good shoe that fits your foot type reduces stress on knees and hips. If pain lasts beyond a few days, see a physiotherapist rather than pushing through—it often saves weeks of downtime. For busy runners, cross-training with low-impact cardio like cycling or swimming keeps fitness while letting an injured area rest. Preventive measures give you steady training weeks, and steady weeks are what produce consistent fat loss without setbacks.