How much should I Run a Day to Lose Weight |
15May, 2011

How Much Should I Run a Day to Lose Weight ?

#1  Calculate Calories Burned

#2 Reduce Calorie Intake

That’s the Bottom Line





Running is one of the most efficient ways of burning calories, according to Ace Fitness. A person weighing 160 lbs. will burn about 15.1 calories per minute; that’s 302 calories over a 20-minute run. Heavier individuals expend more energy and will burn more calories. If you are incorporating running into your exercise regime for the first time, your doctor should assess your starting weight, general health and fitness levels to determine if running is suitable for you. Start gently, eventually building up to a minimum of 20 to 30 minutes continuous jogging, three days per week, with days off in between.

  • You need to burn 3,500 calories more than you take in to lose one pound of body fat, according to the Mayo Foundation for Medical Education and Research. For healthy weight loss, you should achieve this through a combination of diet and exercise, rather than by exercise alone. If you burn off the equivalent of 250 calories per day through exercise and reduce your daily calorie intake by 250, you will reach the 3,500-calorie goal needed to lose one pound per week.
  • Running is one of the most calorie-busting forms of cardiovascular exercise there is, but it is important to take precautions to protect against injury. Always warm up before a run and cool down afterward, and wear running shoes that offer good arch and ankle support. Because running isn’t suitable for everyone–especially if you have orthopedic or heart problems or are considered obese–check with your doctor before embarking on an exercise regime that includes running. If you want to lose weight, combine regular exercise with reducing your calorie intake so you burn more calories than you consume.

  • Alan’s Comments:

    I’m not a big fan of promoting running, but if you’re trying to lose a few extra pounds, three to four days a week of jogging or walking is pretty good. Running outdoors cause consistent pressure on your bones and joints. It can lead to long term shin, hip, knee, foot, ankle, and back injuries.  I always recommend my clients to jog or walk every other day. It’s safer to walk one day and then jog the next day preferably indoors .  As you’re strengthen your bones, muscles, and joints through resistance and weight training, it will properly prepare your body for the different surfaces that you will be running on. You should mix up cardio routine just like you should mix up your exercise routine. Throw in some spinning, StairMaster, rowing or some type of sport to keep the body clueless.

     Long distance running is not necessary for weight loss because after an extended period of time you are no longer burning fat. Short and intense intervals are usually more effective. I usually write up a monthly cardio routines that my client can stick with that is safe and achievable. I update their routines as they get stronger. Every person I train are on different levels so it’s usually different for each person. Running, jogging or walking can produce great results as long as you don’t forget about nutrition and resistance training. If running and jogging is your primary workout routine, it will not be enough to help you reach your weight loss goal.

    If you have a cardio or running program that’s working for you, feel free to share.

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    Posted by alan | in Fitness, Personal Training | 2 Comments

    Comments on “How Much Should I Run a Day to Lose Weight ?” (2)

    1. Thanks for posting this Alan. Personally, adding running to my fitness routine has helped me break through to the body I always wanted..well, that and having an awesome trainer named Alan;) I have found it helpful to mix up one mile of running and then do 3-5 minutes jump rope for 3-5 miles is pretty effective. When I was starting with the whole running thing and 5 miles seemed unachievable for me, I would run one minute and walk one minute for 3 miles..or, run a mile, walk a minute and continue like that. The most important thing is to have fun, listen to great music and keep those fitness goals visible like a carrot in front of you as you gallop on the treadmill of life.

      Hugs and thanks Alan and everyone for reading!

    2. Carol

      Thanks for all of Alan’s blogs and, in this case, Liah’s very upbeat and useful comment. Sounds like really great advice and a good routine to safely achieve the projected goals. Congrats to her.

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