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Running for Weight Loss · Dublin & San Ramon · SF Bay Area
Lose Fat.
Lose Fat.
Keep Muscle.
Love Running.
A coached weight loss program that combines running, strength training, and mobility work — designed to burn fat, preserve lean muscle, and build habits that actually last.
What's Included
- Monday evening run conditioning
- Wednesday evening strength training
- Saturday team long runs
- Personalized coaching & form feedback
- Strength work designed for fat loss
- Mobility & injury prevention
- Community accountability
Why This Works
More Than
More Than
Just Cardio.
Most weight loss programs treat running as a calorie-burning machine and ignore everything else. At Running Fit Lab, we combine aerobic training, strength work, and mobility into a program that changes your body composition — not just the number on the scale.
✓
Run by Feel, Not Fear
No intimidation, no judgment, no comparison. We meet you exactly where you are and build from there.
✓
Strength Training Twice a Week
Monday and Wednesday evening strength classes preserve muscle mass, boost metabolism, and make every run feel easier.
✓
Fat Loss Without Muscle Loss
Our combined approach targets fat while protecting the lean muscle that keeps your metabolism fired up long-term.
✓
Real Community Support
Train alongside others on the same journey. The accountability and encouragement make all the difference.
✓
Certified Coach, Real Results
RRCA & USATF certified with 15+ years experience. Francisco has helped 1,000+ runners transform their relationship with movement.
On GLP-1 Medications?
Training While on
Training While on
Ozempic, Wegovy
or Mounjaro?
GLP-1 medications like semaglutide and tirzepatide are powerful tools for weight loss — but research shows that up to 30–40% of the weight lost can come from lean muscle mass, not just fat. Structured exercise is the most effective way to protect against that. This is exactly what our program is built for.
The Challenge
GLP-1s Can Cause Muscle Loss
Studies show that 30–40% of weight lost on GLP-1 medications can come from lean muscle — not just fat. Without structured strength training, rapid weight loss can reduce your metabolic rate, weaken your body, and make the weight harder to keep off long-term.
The Solution
Strength + Running Protects Muscle
Resistance training 2–3 times per week is the most evidence-backed strategy for preserving lean muscle during GLP-1 therapy. Combined with aerobic running, it accelerates fat loss while keeping the muscle that drives your metabolism and physical independence.
Why Our Program Works
Built for Your Body's Needs
Our Monday and Wednesday evening strength classes use compound movements, bodyweight exercises, and resistance work that directly supports muscle preservation. Sessions are appropriately paced — no punishing workouts that clash with GLP-1 side effects like nausea or fatigue.
Move Faster, Smarter
Accelerate Your Weight Loss
For those who want to lose weight more quickly — whether on medication or not — our combination of aerobic running, strength training, and mobility work creates a higher total calorie burn while protecting the muscle you need to stay strong, functional, and energized.
A Note: Running Fit Lab is a certified running coaching program, not a medical provider. We work alongside your healthcare team — we are not a substitute for medical advice. If you are on GLP-1 medications, consult your doctor before starting any new exercise program. Francisco will work with your current fitness level and any side effects you're experiencing to design appropriate training.
Weekly Schedule
Three Sessions.
Three Sessions.
One Complete Program.
Every week includes cardio, strength, and long-run components — the exact combination research recommends for sustainable fat loss and muscle preservation.
Monday
Run Conditioning
6:00 PM – 7:00 PM · Dublin
Think runner's bootcamp — a full-body conditioning session that builds endurance, athletic strength, and the aerobic base needed for efficient fat burning. Cardio intervals, drills, and functional movement patterns that translate directly to better running and a stronger body.
Cardio + Strength
Wednesday
Strength Training for Runners
6:00 PM – 7:00 PM · Park
The session that protects your muscle while you lose fat. Uses weights, resistance bands, and kettlebells to build the posterior chain, glutes, core, and stabilizers — the muscles GLP-1 users and weight loss programs most commonly neglect. Essential for long-term metabolic health.
Strength + Muscle Preservation
Saturday
Team Long Run
7:00 AM – 9:00 AM · All Levels
The foundation of aerobic fat burning. Steady, conversational-pace runs that build endurance, burn calories efficiently, and — just as importantly — build the team connection and accountability that makes this program stick. All paces welcome, no one gets left behind.
Aerobic Endurance
Join the Program
All three sessions included in membership. No contracts required.
$179
6-Month Contract
$159
12-Month Contract
$225
No Contract
Real Results
Their Story.
Their Story.
Your Inspiration.
★★★★★
When I started with Running Fit Lab, I couldn't run a mile. Now I've lost 30 pounds, feel amazing, and actually look forward to lacing up my shoes. The strength classes changed everything — I stopped losing muscle and started losing fat. This community changed my life.
Carlos R.
Danville, CA · 30 lbs Lost
★★★★★
I used to think running was just for fast, skinny people. Francisco's coaching showed me it's for everyone. I'm stronger, lighter, and happier than I've been in years.
Maria L.
Livermore, CA · Weight Loss
★★★★★
The Monday and Wednesday classes are what made the difference for me. I was losing weight but feeling weak — the strength sessions fixed that. I feel like an athlete now, not just someone trying to lose weight.
Jennifer M.
Pleasanton, CA · Weight Loss + Strength
Common Questions
Your Questions,
Your Questions,
Answered.
Not at all. Many of our weight loss athletes start by walking more than running. Coach Francisco builds the intensity progressively — you won't be thrown into a workout that's beyond where you are. The goal is to build a sustainable habit, not burn you out in week one.
Yes — and this program is specifically designed to address the muscle loss concern that comes with GLP-1 medications. The Monday and Wednesday strength sessions are exactly what exercise researchers recommend for people on these medications. Sessions are paced to work with your energy levels and any side effects. Always consult your doctor before starting, and let Coach Francisco know you're on medication so he can tailor your training accordingly.
Muscle is your metabolic engine. The more lean muscle you have, the more calories you burn at rest. Running alone burns calories during the workout but can sometimes lead to muscle loss over time — especially if you're in a calorie deficit or on GLP-1 medications. Twice-weekly strength training preserves and builds muscle, keeps your metabolism elevated, and makes your running more efficient.
Most members notice improved energy and how they feel within the first two to three weeks. Visible body composition changes typically appear between four and eight weeks of consistent training. We focus on sustainable progress — not crash results that disappear when you stop. The goal is a lifestyle change, not a quick fix.
Yes — all sessions are part of the same membership and you can attend as many or as few as fit your schedule. That said, the combination of running and strength training is where the real magic happens for weight loss and muscle preservation. We encourage attending at least two sessions per week for best results.
Yes. Some strength sessions are available online for members who can't make it to the in-person classes. Online coaching and custom training plans are also available for runners outside the Bay Area. Contact us to discuss what works best for your schedule.
Dublin & San Ramon · Mon, Wed & Sat · All Levels
Your Strongest
Your Strongest
Self is
One Step Away.
You don't need to be fast. You don't need to be perfect. You just need to show up — and we'll run with you every mile.