How To Boost Your Metabolism and Burn Fat by Running

People running in the city

Everyone burns fat differently. How much depends on a person’s gender, age and weight, as well as genetic factors. While many people are blessed with a good metabolism and don’t have to do much to reach their desired weight, others have a very hard time losing weight. But the good news is that even if you are not one of the lucky ones who is born with a fat-burning engine, you can still learn how to boost your metabolism. In today’s blog post, expert Sascha Wingenfeld explains how you can lose weight by running.

Three women running

Cardio training: The best place for beginning runners to start

Are you looking for the best way to burn fat and boost your metabolism? Are you a running beginner? Then regular cardio training is the best thing for you. “Running or walking are the best ways to train your metabolism to get the energy it needs from your fat reserves,” explains running expert Sascha. The idea is to train your body to use stored fat to fuel your muscles. This process builds the base for more intense workouts in the future. Cardio training is best for beginners because the workouts are done at low intensity.

A word of caution:

Unfortunately, the total number of calories burned by easy cardio training is relatively low. However, it has been shown that beginner runners who initially burn 10 g of fat per 30-minute workout, are able to increase their burn to 30 g after only 12 weeks.

Interval training for more advanced runners

More advanced runners should do at least one fat-burning interval training per week. “These workouts burn a higher number of calories due to the increased intensity. Your body also requires a longer time to recover which helps you continue to torch calories after your workout is over.”

A word of caution:

Interval training puts a lot of stress on your body, especially your heart and muscles. Therefore, it is only suited for experienced runners. It is also important to work in some easy cardio training between your interval workouts.

Muscle building and strength training

Whereas the focus of your training at the beginning is improving the supply of energy to your muscles, strength training is about burning the fat provided by your metabolism: one extra kg of muscle burns an additional 50 calories per day. It is for this reason that your muscles are known as the “fat-burning furnace.” Since the running workouts described above do not particularly challenge or build all your muscles, you should include one or two strength workouts per week in your training. “Make sure to focus on large muscle groups or chains. These workouts promise the biggest gains. Whether you prefer to do bodyweight training with the adidas Training app or lift weights is up to you,” says the running expert. Here, once again, a good mix of the two is probably the best recipe for success.

Ein Mann macht Liegestütze nach dem Laufen

Switch up your training for lasting success

Sascha points out that “when you want to lose weight by running, you’ll have a lot of success at the beginning as each workout will bring you closer to your goal.” However, it is important to keep your metabolism revved up. You need to continually challenge your body so it doesn’t get used to the effort of running the same loop every day. This way your body is forced to provide more energy through its metabolic processes.

Tip for runners:

Try to never do the same workout two days in a row. Switch regularly between cardio, strength and interval training and don’t forget to include rest days for recovery. This will force your body to adapt to new and varying training stimuli.

Junge Frau läuft in Sport BH

Stick with it and set new goals

Runners who succeed in keeping their metabolism in high gear reap the benefits of an increased fat oxidation rate (fat burning) and a higher basal metabolic rate. Make sure to set new goals to stay motivated. “But keep in mind that your body gets used to the new training stimuli after a while and the more often you train, the more efficiently it works,” explains the running expert. Therefore, it is important to cross-train (engage in other types of workouts) if you want to lose weight by running.

If you want to maintain your weight and boost your metabolism in the long run, you should also keep an eye on your nutrition. “The important thing in the long-term is to find your own perfect mix of exercise and nutrition or, in other words, the right balance between energy intake and expenditure.”

So, do you feel like running after reading this article? Then download the adidas Running app today and start tracking your runs.


Sascha Wingenfeld Sascha, health trainer & active triathlete, has been coaching runners from beginners to professionals for over 10 years. "I love my job and I love running." View all posts by Sascha Wingenfeld