Losing one pound of fat requires you to create a caloric deficit of 3,500 calories, either by consuming less through food and drink, or burning them off through exercise. The Department of Health and Human Services recommends that you participate in vigorous cardiovascular exercise for an hour and 15 minutes per week to maintain your current weight. Therefore, any exercise beyond an hour and 15 minutes in a week would facilitate weight loss. According to Mayo Clinic, running is one of the most efficient cardiovascular exercises, as a 160-pound individual burns approximately 986 calories per hour.
Efficient Running Plan
Step 1
Buy a quality pair of running shoes. If you’re going to be running to lose weight, then you’re going to be spending a significant amount of time in your running shoes. Make sure that you get fitted at a running store, which many shops perform for free, so that you have the appropriate shoe for your feet.
Step 2
Calculate your body mass index, most times referred to as your BMI. Your BMI is a quick way to see whether your current body weight is at a healthy level. It can be used to measure your body fat loss changes as you participate in your running program. The U.S. Department of Health and Human Services provides an online calculator that takes only a minute to complete. Measure your current BMI score prior to starting your running program and then remeasure again after eight weeks.
Step 3
Write out your training schedule. Make time for your running workouts. Beginners should shoot for three to four days each week of running sessions, while more advanced or fit runners should try to fit in four to five days. Try to complete at least 30 minutes of running each day, with the intention of building up to 60 minutes. If you can’t run 30 minutes nonstop, split the time up by walking for five minutes, and then resume running.
Step 4
Run at a pace that is challenging for you, but also comfortable. If you were to imagine someone running next to you, you should be able to talk to them. However, holding a constant conversation should be difficult. If you’d be unable to speak at all, you should slow down. If you can speak without any difficulty, pick up your pace.
Step 5
Vary your running workouts. Once you build somewhat of an endurance base, incorporate other types of running workouts into your routine. Running hills and bleachers burns more calories per unit of time. While you will not be able to maintain 30 minutes of running hills or bleachers, you can add it to the middle or end of your running session. Sprint workouts can also be mixed into your routine, which again burns more calories per unit of time.
Tips and Warnings
- Performing consistent running workouts is key for losing body fat. Your training needs to become a priority. Find what works for you in terms of scheduling. Some people succeed when they run at the same time everyday, such as first thing in the morning. Others with more sporadic schedules pack their shoes wherever they go and fit in a workout whenever they can.
- Many have found that once they start a more intensive workout routine, they start to eat more throughout the day. Be sure that you monitor your calorie consumption, as eating more will cancel out the total caloric deficit that you’re creating by running.
Things You'll Need
- Running watch
- Running shoes
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