Losing weight through running, or any other kind of cardio exercise, works according to a simple model. Your body takes in energy in the form of calories from food. It burns those calories throughout the day. Any extra calories are stored as fat. If you burn more calories than you take in, your body burns the energy stored in fat and you lose weight. Running is an effective exercise for burning off fat because it involves a sustained level of calorie-burning exertion.
Step 1
Set your weight-loss goals in terms of pounds lost or inches shed.
Step 2
Develop a timeline for losing the weight, preferably one that allows for a rate of one to three pounds per week. Personal trainer Bill Phillips notes that this rate of weight loss produces visible results while remaining healthy and sustainable. When setting your timeline, account for events that might interrupt your weight loss, such as a vacation or major event at work.
Step 3
Choose what kind of running workout you want. Popular options include lap running on a track, cross country or street running or jogging on a treadmill. Interval training, where you alternate sprinting with slow running, is another option.
Step 4
Commit to a 30- to 45-minute run four to six times per week. Triathlete Kelly Dodge, veteran member of Team in Training, recommends alternating workouts. For example, you could run four days per week doing a long distance hill run on "A" days and interval training on "B" days.
Step 5
Aim for an exertion level of 6 or 7 on a scale of 10 during your run. Personal trainer Bill Phillips says running at these levels burns a lot of energy while being moderate enough for your to sustain the effort for the full 45 minutes.
Step 6
Walk for 10 to 20 minutes at the end of each workout to allow a cool-down period for your body.
Step 7
Track your workout in a journal, noting distance, time and your perceived level of exertion. In his book "Body For Life", Phillips writes that tracking your progress adds both accountability and motivation to your workout program.
Step 8
Consider getting a running buddy. Training with a partner will make your sessions more fun and make it harder for you to skip a workout.
Step 9
Check your weight and/or waist measurement once per week. Track your results in your journal. Adjust your workouts as necessary to stay on track with your weight-loss timeline.
Tips and Warnings
- You can count calories during your running program to help calculate your workouts to meet your goals. Start the process with one of many online exercise calculators, using your weight, distance and speed. Keep in mind that this calorie count will be only an approximation, as exact calories burned will vary according to factors such as your route, what you're wearing and the weather.
Things You'll Need
- Journal or notebook
- Bathroom scale
- Tape measure
References
- Kelly Dodge, Triathlete, Hillsboro, OR
- "Body for Life"; Bill Philips; 2006
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