Do you have to run to lose weight?
Firstly, if you want to lose weight, you have to remember the rule of thumb, expend more calories than you take in. Which means your priority should be getting a little control on your diet. It should also be noted that weight loss doesn’t necessarily mean that you’re going to get the body or shape you've always wanted. A much better approach is to focus on losing body fat while building lean muscle mass. So, can running help you lose weight? Yes, absolutely. Is it necessary? No, it is not. Contrary to what many people believe, resistance training (which is not running) is by far more effective way to sculpt your body. It is also the best way to build fat-burning muscle mass, and if performed in a circuit-like style (resting for only 20-60 seconds between each exercise), it can raise your heart rate and burn a lot of calories during the actual training session. Running burns calories and hence it can help improve your body composition, but not all kinds of running is equal. The body quickly adapts to steady-state cardio like jogging. And over time you will burn fewer and fewer calories for the same amount of effort during jogging. On the other hand, interval training (high-intensity workout and then low-intensity work) will keep your body from adapting so easily.To achieve maximum result, make resistance training top priority, followed by interval training. There are certainly other health benefits of running, so if you enjoy it, go ahead and do one or two steady-state cardio session per week. But no, it is not must for fat loss.