Hello Lykkers, If you've been thinking about becoming healthier, losing weight, or simply feeling stronger and more energetic, you're not alone. Around the world, obesity is a growing challenge.

The World Health Organization reports that more than one in eight adults lived with obesity in 2022. But there's a simple, proven, and accessible tool that can help—running.

According to Dr. Edward Laskowski, a Sports Medicine Physician at Mayo Clinic, just about six miles of running per week—less than an hour total—may add three to six years to your life. He emphasizes that you don't need to run marathons to benefit: "Just getting out there and moving more helps."

Exercise scientist Rachelle Reed, PhD, highlights another critical factor: cardiorespiratory fitness. She points to findings from the Aerobics Center Longitudinal Study showing that the fittest individuals had a 43 percent (women) and 53 percent (men) lower risk of premature death compared to the least fit. Running is one of the fastest ways to improve this measure of fitness.

Adding another layer, David J. Linden, PhD, professor of neuroscience at Johns Hopkins Medicine, has shown that it's not just endorphins at work. Running triggers endocannabinoids, natural mood enhancers that cross into the brain, lowering anxiety and creating a sense of calm.

Why Running Works for Weight Loss

Running is one of the most effective calorie-burning activities. For example, a person weighing 70 kilograms (154 pounds) can burn roughly 300–350 calories in a 30-minute moderate-paced run. Brisk walking, by comparison, burns closer to 150–180 calories in the same time.

Research consistently shows that people who include running in their routines are more successful at maintaining weight loss than those relying only on diet changes. Running not only increases daily energy expenditure but also improves metabolism over time.

How Lykkers Can Start Running Safely

Beginning runners should avoid the common mistake of doing too much, too soon. Instead, build gradually:

1. Start with walk–jog intervals. Walk for two minutes, jog for one, and repeat for about 20–30 minutes.

2. Add mileage slowly. Many coaches recommend increasing weekly distance by no more than 10 percent.

3. Prioritize consistency. Running three to four times per week is more sustainable than occasional long sessions.

4. Fuel properly. Support your runs with balanced meals rich in vegetables, lean proteins, whole grains, and healthy fats.

A Sustainable Running Journey

The Centers for Disease Control and Prevention (CDC) advise that people who lose weight at a gradual, steady pace—around 1 to 2 pounds per week—are more likely to maintain their weight loss compared to those losing it more rapidly.

The real power of running lies in its accessibility. You don't need expensive equipment or a gym membership—just a pair of supportive shoes and the commitment to start. Each step builds momentum, and every small run adds up to meaningful progress.

Final Word for Lykkers

Running is far more than a tool for weight loss. It strengthens the body, sharpens the mind, and extends life. As Dr. Laskowski reminds us, you don't need to chase marathons to reap benefits. Small, consistent efforts are enough to transform your health.