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How to Run to Lose Weight
If you want to lose weight, just run more, simple enough right? We all know that running is the best way to burn excess calories, and since it doesn’t require exercise equipment or even a gym membership, it’s the perfect solution for weight loss. But how much do you really need to run to lose weight? That question is key, and probably the reason why most people end up quitting their running routine within just a week or two of starting it.
How much to run to lose weight
Although, run very good for losing weight, it is needed A little it’s to really start seeing real results. For this reason, the combination of running and balance, low calorie, diet is recommended if you really want to lose weight. But first let’s answer the question; How much should you run to lose weight? Outlined in the table below is a guide to how many calories you need to burn to lose weight, and how long you should run to reach that goal.
| WEIGHT LOSS | CALORIES | RUNNING SPEED | DURATION |
| 0.5 pounds | 1750 | 10 min/mile | 2.5 hours |
| 1 pound | 3500 | 10 min/mile | 5 hours |
| 1.5 pounds | 5250 | 10 min/mile | 7.5 hours |
| 2 pounds | 7000 | 10 min/mile | 10 hours |
This chart is just an average estimate for women of average weight (150-175 pounds) obviously will vary slightly if you weigh more or less and if you run at a different pace; However, it is a pretty good idea of how long you need to run to see real weight loss results. You can see how difficult it is to use running as a means to lose weight without dieting at all, but it’s actually possible!
To see the best results from a weight loss plan, I always recommend a combination of diets And exercise because you can lose a healthy amount of weight in a more manageable time frame. I mean, imagine having to run for 5 hours straight just to lose one pound… that’s not going to work for most of us! So if you can choose a meal plan that closely reflects your weight loss goals and then adding a running/workout plan as well, you will be well on your way to a healthy and effective weight loss journey!
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How to stick to a weight loss running plan
One of the most important parts of losing weight by running, is creating a running plan, and really stick to it! You won’t see much success if you only run when you feel like it (let’s be honest, have we Really feel like it 😆) so it’s important that you make a plan and make it your goal to stick to it. You also want to see my post “A Guide to Finding Your Why” if you need a little boost to help get you motivated to lose weight!
Your running plan should be well thought out, organised, and planned in a way that fits into your current schedule, that way you set yourself up for success, not failure. The most common reason why people end up failing a running routine is because they are too busy or “overbooked” themselves.
Be mindful of your daily responsibilities and try to plan them so that your time for running is never interrupted. I myself find it difficult to run at the same time every day that I plan to run, so I only plan to run three days during the week (anytime I can squeeze in) and once during the weekend. Sometimes, I find more time to run and the other weeks are absolutely INSANE and I run a lot less… but maintaining an achievable goal 3 times a week is what ultimately gets me running plan on track!
The benefits of running for health
Surely if you’re reading this, your primary interest in running stems from your desire to do so losing weightbut it’s important to note that run has many other benefits than just weight loss. Even after you lose weight, you still have to keep running because you are Very good for your body!
Physically, running is a great way to keep your heart strong and healthy by getting it to work and improving blood circulation. As you already know, the heart is actually a muscle, so naturally the more you use it, the stronger it gets, which is why running/jogging is such a great habit for heart health.
Mentally, running is the perfect way to combat anxiety and even depression. Have you ever wondered why after a long run you feel your mood is better? It’s not just a coincidence. When you run, your body produces endorphins that can last for hours after you finish exercising, creating a better mood and naturally fighting feelings of depression and anxiety.
How to deal with running fatigue
Everyone knows that running is a healthy habit for weight loss (check out 6 more healthy habits for weight loss here) but what’s stopping most of us from doing it anyway? The obvious answer here is that hard… and the things that make it up hard is fatigue.
If we could learn how to better endure the fatigue that comes from long distance running, it would make running a lot easier, and a lot more fun. One way to do this is to learn how to breathe properly while you run. When running, you should always breathe through your nose and mouth in an even balance so that your body is getting as much oxygen as possible at any given time. You also want to make sure that you maintain a steady breathing pattern and are not tempted to gasp or breathe at an irregular rate.
Another way to help reduce the fatigue you feel from running is to eat a good, healthy “runner’s diet” before starting a long distance run. The runner’s diet is basically a diet that is high in complex carbohydrates and protein and low in fat. It is also important to add high food vitamin D, calcium and potassium because these are the three main nutrients runners need to maintain a healthy fluid balance.
Foods that are good for runners include:
See also this multi-vitamin Designed especially for runners, they include all the major vitamins needed for long-distance runners with added extra amounts not usually included in traditional multi-vitamin supplements.
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GET MOTIVATED AND EARN MOVE!
If you haven’t put on your sneakers and stretched your legs, get it! Running is definitely the way to go if you want to keep your body and mind healthy, and now more than ever we need to make health a top priority.
See you at the finish line!
