Beyond weight loss, the length and frequency of your training runs depends on a bunch of other factors, including your fitness level, experience, and timing goals, Tom told POPSUGAR. For a beginner, he recommended running three to four times a week. (Check out this half-marathon training plan for beginners for a more detailed schedule.)
For weight loss specifically, high-intensity interval (HIIT) workouts can be a game-changer. Not only are they great for burning calories, both during and after the workout, but higher-intensity work can actually decrease your hunger hormonally, making you less likely to overeat than after a longer, slower run. You don't want to do these intense workouts for every run, though. "It is still very important to balance faster runs with easier efforts during the week," Nicole said. "Going as hard as you can every time you head out for a run will only put you on the fast-track to injury."
Tom recommended doing one interval workout a week, to improve your speed and potentially help you control hunger and prevent weight gain. Don't forget about cross-training! You can still work out on the days you don't run — and you should, if you're trying to lose weight. Consistent cross-training workouts is another way to burn calories and get in shape but will also help you avoid injury, Nicole told POPSUGAR. "Ultimately, the healthier you are, the more likely you are to achieve success in weight management." Try biking, swimming, or rowing, all low-impact workouts that still help you maintain your cardiovascular fitness and burn fat, Nicole said.
However, she added, "Without a proper diet, there is no one magic workout that guarantees weight loss." Which brings us to. . .
