Should I Lose Weight Before Running

As a runner, I’ve often wondered whether I need to lose weight before hitting the pavement. It’s a common question among those who are new to running or looking to improve their performance. Let’s dive into the topic and explore whether shedding a few pounds can really make a difference.

The Benefits of Losing Weight Before Running

Losing weight can have several benefits for runners. Carrying excess weight can put additional strain on the body, especially the joints, which can lead to a higher risk of injuries. Shedding some pounds can also improve running economy, making it easier to maintain pace and endurance over longer distances. Furthermore, losing weight can contribute to improved overall health, including reduced risk of heart disease and diabetes.

The Importance of Doing It Safely

While there are potential benefits to losing weight before running, it’s crucial to approach weight loss in a safe and sustainable manner. Crash dieting or extreme calorie restriction can lead to muscle loss and a decrease in energy levels, ultimately hindering performance rather than improving it. Consulting with a healthcare professional or a nutritionist is essential to ensure that any weight loss efforts are done in a healthy and sustainable way.

Focus on Overall Fitness

Instead of solely fixating on the number on the scale, it’s important to prioritize overall fitness and well-being. Incorporating strength training and flexibility exercises into your routine can enhance running performance and reduce the risk of injuries, regardless of your current weight. Building a strong foundation of fitness and addressing any underlying health concerns should take precedence over simply aiming to lose weight.

Listen to Your Body

One of the most critical considerations when it comes to weight and running is to listen to your body. Everyone’s body is different, and what works for one person may not work for another. Pay attention to how your body feels during runs and how different dietary changes impact your energy levels. Making adjustments based on your body’s feedback is crucial for achieving sustainable and healthy results.


In conclusion, the decision of whether to lose weight before running is a personal one that should be approached with caution and mindfulness. While there can be potential benefits to shedding excess weight, it’s essential to prioritize overall health and fitness rather than just focusing on the number on the scale. Consulting with professionals, listening to your body, and embracing a holistic approach to wellness can lead to improvements in running performance and overall well-being.