How long do you need to run to achieve weight loss?

Generally, each running session should last 20-40 minutes, and 3-4 sessions per week are required to achieve weight loss effects.

To achieve weight loss effects, each running session should last at least 20-30 minutes or more, because the body initially consumes glycogen stored in the muscles at the beginning of exercise, and starts burning fat significantly only after about 20 minutes. Running 3-5 times per week and maintaining a certain frequency will yield better results. Moderate to high-intensity running burns calories more effectively than jogging. Generally speaking, the faster the running speed, the more calories burned, and the better the weight loss effect. However, beginners should gradually increase intensity to avoid sports injuries.

Running 3-5 times per week is a suitable frequency, as it ensures sufficient physical stimulation for calorie consumption while allowing the body adequate time for rest and recovery. If body fat percentage is high, the frequency of running can be appropriately increased, such as 5-6 times per week. Weight loss is a gradual process, and the body requires time to adapt to physical activity and adjust metabolism. Continuous running for 2-3 months typically results in visibly noticeable weight loss effects.

During this process, the body's basal metabolic rate will gradually increase, and the efficiency of fat burning will also improve. With appropriate running duration, frequency, continuity, intensity, and scientific dietary control, it is believed that weight loss goals can be achieved.