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
Weight Loss Running Machine — How Running Supports Your Goals
Running is one of the most effective ways to support weight loss, burning significant calories whilst improving cardiovascular health. Whether you're looking to lose weight through exercise alone or combining running with other weight management strategies like prescription medication, understanding how running supports your goals is essential. This guide explains the science behind running for weight loss, realistic expectations, and how to integrate running safely into your weight loss journey in the UK.
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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.
How Running Supports Weight Loss
Running burns more calories per minute than most other forms of exercise — typically 600–900 kcal per hour depending on speed, body weight, and fitness level. To create the calorie deficit needed for sustainable weight loss, the NHS recommends losing 0.5–1 kg per week, which requires a deficit of approximately 500 kcal daily. Running can contribute significantly to this deficit, though weight loss ultimately depends on balancing exercise with dietary changes.
- Calorie burn varies: A person weighing 70kg burns roughly 600 kcal running at 10 km/h for one hour; heavier individuals burn more
- Metabolism boost: Regular running increases resting metabolic rate, supporting ongoing weight loss
- Muscle preservation: Running maintains muscle mass during weight loss better than diet alone, which is important for overall health
- Cardiovascular benefits: Running improves heart health independently of weight loss, reducing risk of cardiovascular disease
For weight management in the UK, running works best alongside a balanced, reduced-calorie diet. You can track your progress using our free progress tracker to monitor both exercise and weight changes over time.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Running Combined with Medical Weight Management
If you're exploring prescription weight loss options like GLP-1 medications, running remains a valuable complementary strategy. These prescription weight loss medications work by reducing appetite and supporting feeling fuller after smaller meals — they are designed to be used alongside lifestyle changes, not instead of them. Our GLP-1 weight loss calculator can help you estimate potential outcomes with medication whilst maintaining regular exercise.
Combining running with medical support may accelerate results: exercise supports cardiovascular fitness and metabolic health whilst medication helps manage appetite. Always consult your GP before starting a new exercise programme, particularly if you have existing health conditions. Our BMI calculator can help you establish your current weight status and set realistic goals before beginning your running routine.
- 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 many calories does running burn per hour?
Running burns 600–900 kcal per hour depending on your weight, running speed, and fitness level. A person weighing 70kg running at a moderate pace (10 km/h) typically burns around 600 kcal. Heavier individuals burn more calories. The exact amount varies based on terrain, age, and individual metabolism.
Can I lose weight through running alone?
Running supports weight loss but works best combined with dietary changes. To lose 0.5–1 kg weekly (NHS recommendation), you need a 500 kcal daily deficit — running alone may not create this. Combining regular running with a balanced, reduced-calorie diet provides the most sustainable and healthy weight loss results.
How often should I run to support weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly. For weight loss specifically, 3–5 running sessions per week is a realistic target. Start gradually if you're new to running — consistency matters more than intensity. Allow rest days to prevent injury and aid recovery.
Is running safe if I'm overweight?
Running is generally safe at any weight, but start gradually to protect your joints. Overweight individuals may benefit from lower-impact options initially like brisk walking or cycling. Always warm up, use proper footwear, and listen to your body. Consult your GP if you have joint pain, existing health conditions, or concerns before starting.
Does running affect appetite more than other exercise?
Running may increase hunger post-exercise in some people due to appetite hormones. This is temporary and normal. If you're using prescription weight loss medication alongside running, these medications help manage increased appetite. Eating balanced meals with protein and fibre after running supports both recovery and sustained weight management.
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.