Losing Weight

Choose a stable, rock-shielded trail shoe with grip and build mileage slowly to protect ankles and knees.

Learn how mileage, appetite, and daily burn set fat-loss pace and how to plan a steady deficit.

Build steady indoor cardio and morning habits that support weight loss through cold November weeks.

Keep muscle while you lean out: protein, twice-weekly lifts, and a slow cut protect pace and face.

Learn how 3–5 km/h smiling-pace jogging raises fat burn while staying easy enough to repeat.

Pair your runs with two strength sessions to lose fat while building muscle efficiently now.

Remeasure standing feet in the afternoon and reset length, width, and toe clearance after weight loss.

Track VO2 max, load, sleep and Body Battery to keep training productive and protect your calorie deficit.

Fuel long runs with 30–90g carbs hourly while keeping a small rest-day deficit to lose weight and finish strong.

Learn the exact treadmill walk-to-jog speeds, calorie burn, and weekly minutes for steady loss.