How Much Do You Need to Run to Lose Weight? Considered as one of the most dynamic exercises, running can effectively help burn calories and reduce weight, and most people are doing it these days. Running allows you to burn more calories which in turn lead to weight loss. Combining it with a healthy diet, (such as oatmeal diet) that includes low fat and less calories will give you better weight loss results. Soft under-armour running shoes can do the trick. The contestants listed by ShoeAdviser can bring joy back into running. In turn, helping you achieve your fitness goals.