Top 4 Unexpected Reasons Stopping You from Achieving Your Running Results (And How to Easily Fix Them)

Running is great for weight loss. 

It’s one of the best ways to shed excessive pounds and keep them away. 

Carrying excess belly fat isn’t only about your appearance or confidence — it can double the risk of heart disease and triple the risk of dementia. ¹

Belly fat can also significantly increase the risk of other severe health conditions, like type 2 diabetes, cancer, asthma, and high blood pressure. ²

The good news is that losing belly fat is easier than you think.

Way easier.

Many studies show that aerobic exercise (like running) can reduce belly fat, even without changing your diet!

→ For example, a study from Duke University found that aerobic exercise burns 67% more calories than resistance training for reducing visceral fat. ³

→ Additionally, an analysis of 15 studies with 852 participants showed aerobic exercise reduced belly fat even without diet changes. ⁴

→ Finally, a Harvard University report found that 30 minutes of running can burn more calories than weight lifting, yoga, or water aerobics. ⁵

This means that activities like jogging are more effective for weight loss than most sports activities or exhausting yourself with fad diets.

So, why doesn’t everyone succeed?

The truth is, running is one of the most accessible weight loss approaches ever.

You can start without investing a lot in special equipment or gym membership plans.

It’s a highly adaptable sport, meaning you can effectively self-regulate the intensity, length, and everything else to make it enjoyable.

You can do it alone, with a friend or partner, or even in groups.

In big cities, towns, and rural areas. 

At any time of the day.

And in any season (with some adjustments, of course).

Still, despite all the benefits and flexibility, many people just can’t achieve the results they’ve been dreaming of. 

Our editorial team talked to a few running experts and researched to discover the top reasons people (you included) don’t reach their running goals. 

Here’s what you should know to succeed.

# 1 Doing ‘too much, too soon’

One common belief is that people don’t achieve running results because they don’t try hard enough. 

People get so excited when they start that they decide to go from 0 to 100 in a heartbeat, meaning they, unfortunately, run too many miles, too fast, and too soon.

It seems intuitively right: the more and the faster you run, the more calories you burn. 

However, the reality is quite the opposite. 

If you switch to high-volume training quickly, you’re likely to experience exhaustion, injuries, and a loss of motivation. 
Some studies show that the ‘too much, too soon’ approach is responsible for as much as 60% of all running injuries. ⁶

# 2 Overthinking at the start

“There’s one thing that I see happening again and again. 

When people plan to start running, they sometimes overthink it, spending too much time ‘getting ready’ but never actually starting,” shared Fiona Reed, a certified running coach and weight loss specialist.

Many people get caught up in the details — spending excessive time choosing the perfect running shoes and accessories or trying to understand the best running technique for them. 

While preparation is important, overthinking can lead to procrastination and a lack of action.

“But the truth is super simple — when it comes to weight loss, moving and burning calories is the only thing that matters. 

Just lace up a pair of comfortable shoes and get moving. 

Comfortable with sprints? Go for it! More into slower jogging? Start with that.

The most important step is the first one out the door,” concluded Fiona Reed. 

# 3 Neglecting the ‘afterburn’ effect

Many new runners overlook a secret weapon that can significantly boost their weight loss results — the ‘afterburn’ effect. 

If your goal is weight loss, you need to create a caloric deficit, and ‘afterburn’ helps you achieve that.

During intense exercise, your body accumulates an ‘oxygen debt’ as it struggles to meet the sudden energy demand. 

Once you finish your run, your body continues to consume higher volumes of oxygen to restore itself to its pre-exercise state. 

This recovery process requires energy, meaning you continue burning calories even after you’ve stopped running.

This isn’t just a small boost either; we’re talking about an extra 60-100 calories burned over 12-24 hours following a normal workout, and up to 300 calories for very intense sessions. ⁷

Simply put, imagine burning twice as many calories from a single run!

# 4 Not tapping into the ‘runner’s high’

Many runners focus solely on the physical aspects of training, while their mental state can make or break their success. 

And when it comes to running, there’s even a special name for this natural state of euphoria — ‘runner’s high.’ 
It’s triggered by endorphins and endocannabinoids that can transform your running from a chore into a rewarding experience you actually look forward to. ⁸

“But here’s the kicker: many runners give up before they ever experience this game-changing mental boost. 

They push too hard, too fast, thinking that more pain equals more gain. 

In reality, you’re more likely to tap into the runner’s high during a challenging but manageable workout — think a steady-tempo run rather than an all-out sprint.

It’s about finding that sweet spot where you’re pushing yourself, but not to the point of misery,” explained Lucas Oliviero, a long-distance running coach from Arizona.

The mental benefits extend beyond the run itself. 

Regular runners often report improved mood, reduced stress, and better sleep — all factors that contribute to consistent training and better overall results. 

Plus, the sense of accomplishment after each run can boost your confidence and motivation, creating a positive feedback loop that pushes you toward your goals.

Pro tip: how to get the best results in the shortest time

For sure, running is an accessible and effective weight loss solution. 

But to get the best results, it’s crucial to know and follow some tips like the ones we shared above. 

Even though you can manage them on your own, having a structured, personalized approach can make a world of difference in achieving your running goals. 

Simply because it helps you lose more weight in less time and with less effort.

One of the easiest steps you can take is to start using a specialized running app.

The market is brimming with such apps, but one particularly stands out — Joggo. It stands out by offering:

• Personalized Training Plans: Tailored to your current fitness level and goals, these plans adapt bi-weekly based on your progress and feedback.
• Fat-Burning Zone Training: Joggo utilizes heart rate zone guidance to help you optimize your runs for maximum fat burn by entering the ‘afterburn’ zone.
• AI Coach: Get real-time advice and motivation to keep you on track.
• Customized Meal Plans: Because nutrition is crucial for weight loss and overall health, Joggo provides personalized meal plans with hundreds of delicious recipes.
• Educational Content: Receive timely, relevant information as you progress, covering topics from beginner basics to advanced running techniques, so you don’t overthink and get the needed information at the right time.
• Motivation Boosters: With features like streaks and digital medals, Joggo keeps you motivated and helps to achieve that ‘runner’s high’.
• Apple Watch Integration: Leave your phone at home and still track your runs with ease.

By combining personalized training, nutrition guidance, and ongoing education, Joggo addresses the common pitfalls we’ve discussed earlier.

It’s like having a personal running coach, nutritionist, and motivator all in one app, available whenever and wherever you need it.

The best part is that you can get started by taking a short and free quiz! 

After answering a few questions about your goals and fitness level, you will get a detailed breakdown of your possible running journey, personalized weight loss forecast, and other useful recommendations.