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How to Lose Weight by Running Every Day

by
author image Nichole Bolton
Nichole Bolton is a fitness and nutrition writer and a certified personal trainer, with additional expertise in client nutrition. Bolton is a student at Athabasca University, where she is working toward a bachelor's degree in the General Studies, Arts and Science program.
How to Lose Weight by Running Every Day
Running frequently burns a lot of calories to aid in overall weight loss. Photo Credit ViktorCap/iStock/Getty Images

If you're trying to lose weight, running is an effective cardio method to help you burn calories quickly and drop the extra weight. While it seems daunting to beginners, with the proper technique and perseverance, you can be running daily within four to six weeks. Ease yourself into running if you are a beginner. A great method of running for beginners is high-intensity interval training.

Ease into It

Step 1

How to Lose Weight by Running Every Day
Warm up by walking at a normal pace. Photo Credit Błażej Łyjak/iStock/Getty Images

Warm up by walking at a normal pace for five minutes. A warm-up is important because it increases blood flow to the muscles to prevent strain or injury.

Step 2

How to Lose Weight by Running Every Day
Run for one minute as fast as you can, then walk for two minutes. Photo Credit fatchoi/iStock/Getty Images

Run for one minute as fast as you can manage, then walk for two minutes to allow your body to recover before running for another minute. This allows your body to rest in between spurts of running so that you are able to complete the full workout and receive all the benefits, including a higher amount of calories burned for up to 24 hours after the exercise.

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Step 3

How to Lose Weight by Running Every Day
Alternate between running and walking for two minutes to half an hour. Photo Credit FogStock/Vico Images/Alin Dragulin/FogStock/Getty Images

Alternate between running for one minute and walking for two minutes for half an hour. Slow to normal walking speed and cool down for five minutes.

Step 4

How to Lose Weight by Running Every Day
Run two days during the first week. Photo Credit Keith Levit Photography/Keith Levit Photography/Getty Images

Run two days during the first week, and add another day of running each week until you are running daily.

Step 5

How to Lose Weight by Running Every Day
Increase the length of time you're running by one minute and decrease your walking time daily. Photo Credit Fuse/Fuse/Getty Images

Increase the length of time you are running by one minute and decrease the time walking by 30 seconds each week. For example, in the second week, run for two minutes and walk for one minute and 30 seconds. In the third week, run for three minutes and walk for one minute.

Step 6

How to Lose Weight by Running Every Day
Work on increasing the length of your runs. Photo Credit Alan Lawrence/iStock/Getty Images

Increase the length of your runs by five minutes each week until you are able to run for a full 30 minutes without rest. You should hit this point in about six weeks. Cut out interval training completely and just run each day to continue losing weight.

Nutrition for Weight Loss

Step 1

How to Lose Weight by Running Every Day
Lowering your calorie intake will help speed weight loss. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Eat 500 fewer calories than normal every day to lose 1 pound per week. When combined with intense running that burns 500 calories a day, you will lose up to 2 pounds per week. Meal trackers and apps are widely available online to help you track your progress.

Step 2

How to Lose Weight by Running Every Day
Drink at least 8 cups of water every day. Photo Credit Berc/iStock/Getty Images

Stay hydrated by drinking 8 cups of water every day, especially during intense exercise and running. Water is necessary to replace fluid lost during exercise, aid in digestion and help flush toxins out of your body.

Step 3

How to Lose Weight by Running Every Day
Eat more frequent, smaller meals. Photo Credit Ruth Jenkinson/Dorling Kindersley RF/Getty Images

Eat five or six small meals per day to keep your blood sugar stable and provide the energy needed for running. Eating frequently also keeps insulin levels low. High insulin levels, which can be caused by eating infrequently, force you body to store more fat.

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GOAL
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  • Gain 1 pound per week
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References

Demand Media