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

9. Track Progress Beyond the Scale

Scale weight fluctuates with water and glycogen, so don’t treat it as the only measure. Track running improvements—distance, pace, perceived effort—and non-scale signs like clothing fit and energy levels. Consider occasional body-composition checks if you want detailed feedback, but simple measures work well: keep a weekly photo, note how a favorite shirt fits, and log your run splits. Use a basic phone app or a small notebook to track workouts and mood. Progress in running often precedes big scale drops; you may run faster or farther while body weight only shifts slightly. Those performance gains mean more calories burned and better health. Celebrate non-scale wins and adjust nutrition if weight doesn't move after several weeks. Tracking habits—not only outcomes—helps you identify what’s working and what needs small changes.