Losing weight through running: why it's often harder than you think

Herzog Medical
July 17, 2025

Running seems like the ideal way to lose weight. It burns calories, is accessible, and you feel energized afterward. Yet, many people find that the pounds don't just melt off, even if they faithfully run three times a week. Why is that? And what can you do to actually see results?

Why losing weight with running is often disappointing

1. Your body chooses the wrong 'fuel'

If you run at too fast a pace, your body burns primarily sugars (carbohydrates) instead of fat. Fat burning occurs primarily during easy, long runs. Many people run too fast to burn fat efficiently.

💡 Tip for losing weight through running: Run at a pace where you can still talk. This is usually around 60-70% of your maximum heart rate: the "fat-burning zone." This is how you choose the right pace for optimal fat burning.

2. Compensatory behavior after running

After a tough workout, you feel like you've earned a reward. That extra cookie or that larger portion of pasta is "allowed" every now and then, right? But this way, you often (unconsciously) eat back more calories than you burned.

3. Running doesn't build muscle mass

While running improves your endurance, it doesn't build much muscle mass. Muscles burn more energy at rest than fat tissue. Without additional strength training, your resting metabolic rate remains relatively low.

4. Your body becomes more efficient

As you run longer and more often, your body learns to conserve energy. This is good news for your performance, but not so good for your calorie expenditure. What initially burned 500 calories might later only burn 350.

What does work?

Losing weight is a combination of exercise, nutrition, and recovery. Some practical tips:

• Combine running with strength training

Build muscle mass and increase your resting energy burn. Think squats, lunges, and core exercises.

• Eat consciously and rich in protein

Avoid the "I did exercise" trap. Consume protein after your run to support your muscles and stay satiated.

• Walk on an empty stomach (if healthy for you)

In the morning, without breakfast, you're more likely to use fat as fuel. Note: this isn't suitable for everyone, especially during intense workouts.

• Vary your workouts

Alternate easy endurance runs with interval training. This keeps your body sharp and prevents plateaus.

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Compression socks: a boost for recovery and motivation

Losing weight isn't just about burning calories; it's also about consistency. And that's where the importance of recovery comes in. The faster you recover, the more often (and better) you can train.Herzog compression stockingssupport you in this:

✅ Faster recovery of tired legs

The gradual compression accelerates the removal of waste products and improves blood circulation. Less muscle soreness means you'll be back on the road sooner.

✅ Less prone to injuries

Good compression stabilizes your lower leg muscles and helps prevent overuse. This is important, especially if you're just starting out or are a bit heavier.