The Best Way to Run During Your Weight Loss Journey

Whether you’ve had bariatric surgery or are taking weight loss medications like Wegovy or Zepbound, exercise is a crucial part of losing weight—and ultimately maintaining that loss once you reach your goals. Many patients are justifiably concerned about which exercises are best and safest for them. This applies particularly to running. While running offers excellent cardiovascular and lower-body benefits, it can also be very strenuous on the legs and joints, especially when carrying extra weight. So, what are the best ways to run, and how do we ensure we don’t injure ourselves?

Choose Your Surfaces Wisely

While it may be easiest to simply run down the street or sidewalk, it is not advisable to run exclusively on hard surfaces like concrete or asphalt, especially when carrying excess weight. The impact on your body is tremendous, and it can put excessive strain on your knee and ankle joints. Over time, this can cause significant pain and ultimately create joint issues. Instead of running on concrete, look for softer, level surfaces to significantly reduce the impact. Rubberized high school tracks, well-maintained dirt trails, or level grassy areas are excellent alternatives. Note: Avoid running on sand as a beginner; while soft, its uneven nature can overstretch the Achilles tendon and lead to ankle injuries.

Pace Your Distance and Frequency

How often and how far you run is critical. Just like other forms of exercise, running too often or too far can cause significant pain by overstressing the muscles, ligaments, and joints—especially if your body is not accustomed to the impact.

Shin Splints

We’ve all heard of the dreaded shin splints. These are highly painful and will bring your running routine to a sudden halt. Furthermore, while running generally promotes bone density, excessive running without adequate recovery—especially during periods of rapid weight loss or calorie restriction—can significantly increase the risk of stress fractures. Any of these concerns may ultimately force you to stop running and lose critical exercise time.

The Bottom Line

If you are still carrying extra weight and want to start a new, exciting exercise routine, take your time. For many, a better starting point might be swimming, cycling, or brisk walking. These lower-impact activities will help strengthen your leg muscles and prepare your joints for more vigorous exercise. Similarly, Zone 2 training (which we will discuss in other articles) can be an excellent way to improve your aerobic foundation and lay a safe base for more intensive workouts. A successful exercise program after bariatric surgery or after starting weight-loss medication relies on the right amount and intensity of exercise. More importantly, it is an exercise in risk mitigation—reducing the likelihood of injury so you can stay consistent and reach your goals.