The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Running Schedule For Weight Loss
A structured running schedule is one of the most effective ways to support sustainable weight loss when combined with a reduced-calorie diet. Running burns significant calories, builds cardiovascular fitness, and can help you achieve a healthier weight management profile. This guide covers evidence-based running frequencies, durations, and how to progress safely. Whether you're starting from scratch or building on existing fitness, a planned approach helps maximise weight loss results whilst reducing injury risk. Always consult your GP before starting a new exercise programme, particularly if you have underlying health conditions.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Building an Effective Running Schedule for Weight Loss
The NHS recommends at least 150 minutes of moderate aerobic activity per week for adults — running is an excellent way to meet this target and support weight management in the UK. To maximise weight loss, aim for 3 to 5 running sessions per week, with each session lasting 30 to 60 minutes depending on your current fitness level.
- Beginners: Start with 3 sessions per week (20–30 minutes each) of steady-paced running or run/walk intervals
- Intermediate runners: Progress to 4 sessions per week, mixing steady runs (30–45 minutes) with one faster-paced session
- Advanced runners: 4–5 sessions weekly including long runs (45–90 minutes), tempo runs, and interval training
A calorie deficit of roughly 500 kcal per day supports losing approximately 0.5 kg per week — running contributes significantly to this. A 70 kg person running at moderate pace burns approximately 400–600 kcal per 45-minute session. Use our free BMI calculator to track your current weight status and set realistic goals.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Structuring Your Weekly Running Plan
A balanced weekly running schedule combines different types of sessions to prevent injury and maintain progress. Include one long, steady run (building to 60–90 minutes), two moderate-paced runs (30–45 minutes), and optionally one interval or tempo session (20–30 minutes of higher intensity). Rest days are critical — aim for at least 2 full rest days per week or active recovery like walking or gentle cycling.
Running alone, whilst highly effective, works best alongside prescription weight loss medication if your GP assesses this as appropriate. Evidence-based weight loss combines exercise, nutrition, and for eligible adults, GLP-1 weight loss injections may support faster results. Use our weight loss calculator to estimate potential outcomes and track your progress using our free progress tracker throughout your running journey.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How often should I run per week to lose weight?
The NHS recommends 150 minutes of moderate activity weekly. For weight loss, aim for 3 to 5 running sessions per week (30–60 minutes each) depending on fitness level. Combine running with a calorie deficit diet for best results. Consistency matters more than intensity — steady progression prevents injury.
How much weight can I lose by running?
Weight loss depends on running frequency, intensity, diet, and individual factors. Running at moderate pace burns 400–600 kcal per 45 minutes. Combined with a 500 kcal daily deficit (diet plus exercise), most people lose approximately 0.5–1 kg weekly. Results vary — use our free weight loss calculator to estimate personalised outcomes.
Can I combine running with weight loss medication?
Yes. If your GP assesses you as eligible, prescription weight loss medications like Mounjaro or Wegovy work alongside exercise and diet. GLP-1 injections may help reduce appetite whilst you run, potentially improving adherence to your fitness routine. Always inform your prescriber about your running schedule.
What should I eat alongside my running schedule for weight loss?
Combine running with a balanced, reduced-calorie diet. Include protein at each meal (supports muscle retention), whole grains, fruit, vegetables, and healthy fats. Hydrate well before and after runs. A GP or registered dietitian can provide personalised nutrition advice tailored to your running intensity.
Is running better than other exercise for weight loss?
Running is highly effective but not inherently superior to cycling, swimming, or strength training. The best exercise is one you'll do consistently. Running burns significant calories and improves cardiovascular fitness. Combining running with resistance training maximises weight loss and fitness gains.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.