Wondering if your daily sprint is helping you stay in shape? Yes it is. Running is one of the most efficient ways to burn calories and get fit without having to restrict your diet. If you’re combining a regular running routine with cutting calories, you’re likely to lose weight.

It’s convenient It costs nothing, you can do it almost anywhere, and don’t need any equipment beyond a pair of running shoes.

It’s time-efficient Most people can run two or three times as far as they can walk in a given amount of time.

It’s exhilarating Studies support what many runners have experienced on an anecdotal level—running can actually get you high. Scientists have found links between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for floaty, happy sensation that rushes over you during a hard run.

It’s a great afterburn Running is a high-intensity exercise, your resting energy expenditure stays elevated after you run. So it will lead to greater weight loss, than, say walking.

Treadmill versus track Will you lose more weight running on a treadmill? It all depends on how fast you run. Running on a treadmill is to an extent physically easier because the ground is being pulled underneath your feet and there’s no wind resistance. The faster you run outside, the harder you’re working against wind resistance. If you want to better simulate outdoor running conditions on the treadmill, you can set your treadmill at a 1% incline.

Remember, running won’t help you fight flab While running can help you lose fat, it won’t necessarily help you lose weight in specific areas of your body. For that, you need to combine running with exercises that work those parts. Aim for at least 30 minutes of cardio on most days of the week and incorporate entire body strength training into your routine twice a week. Most importantly, control your calorie intake by recording what you eat on an app like Healthifyme.