Usually running has a certain effect on weight loss, but the weight loss process is a systematic program, in addition to running and other sports to lose weight, but also need to be matched with a reasonable dietary structure, to help and enhance the effect of weight loss, otherwise it will greatly reduce the effect of weight loss. Running is currently more commonly used as a way to lose weight, with the ability to exercise the muscles of the whole body, increase cardiopulmonary oxygen uptake, promote blood circulation throughout the body, prevent the formation of blood clots in the body, etc., in order to enhance the vitality of the body at the same time, but also to promote the decomposition of glycogen. Through running, the body can be excess fat for aerobic consumption, promote the body’s metabolism. Running will lose water in the body and take away part of the fat, so as to achieve the purpose of weight loss. However, running should be based on their own physical condition, appropriate warm-up exercise in advance, and control the length, distance and speed of running, which is beneficial to both the body and mind and weight loss. In addition, weight loss is a systematic program, in addition to running and other sports, but also need to dietary regulation, eat more fresh fruits and vegetables, fish, eggs, milk and other low-fat food, to ensure balanced nutrition at the same time, to control the excessive intake of calories and fat, the use of exercise and dietary regulation to achieve the purpose of weight loss. In daily life, it is recommended that after running, you can carry out appropriate leg muscle massage to relax the muscles, and it is also recommended that you soak your feet in hot water before going to bed to carry out blood circulation and relieve leg fatigue. If the weight loss effect is not satisfactory, it is recommended to consult professionals to help formulate a scientific weight loss plan, and do not lose weight on your own by taking weight loss drugs, liposuction surgery and other ways that may cause harm to the human body.