A good distance to run to help with weight loss is around 3 to 5 kilometers (approximately 1.9 to 3.1 miles) (2). Running this distance can be effective for burning calories and promoting weight loss when it’s done consistently. If you prefer to measure your run by time rather than distance, aiming for 20 to 25 minutes of running can also be beneficial.
Find more information in our Running 3 Miles: Calories Burned article.
That being said, weight loss also depends on factors such as your diet and overall lifestyle. Running alone may not be enough to achieve significant weight loss results, but it can certainly be a helpful component of a healthy weight loss plan.
Furthermore, your individual body and fitness level may differ from those of others, so it’s essential to listen to your body and gradually work your way up to longer distances and times.