If you’re waking up daily at dawn to hit the trails in hopes of dropping some pounds, you might want to untie your sneakers. According to one running buff, “I realized that exercise alone was a terrible way to lose weight.”

Writing for POPSUGAR, Jenny Sugar details four things that she learned from experts about running and weight loss. First things first, you have to be in a moderate calorie deficit and stick with a good diet.

Stay consistent with three runs a week, and also mix up the route. Then start adding strength training, which will burn fat and build muscle. It will also help your body feel less pain after running.

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