Running is an old cardiovascular standby for those who want to lose weight quickly. It is certainly one of the most effective exercises. However, weight loss cannot be achieved without a properly planned diet that limits calories. Once calories are under control, then running becomes a potent way to lose weight.
Calorie Deficit
Weight loss is a matter of burning more calories than you take in. This is called a calorie deficit. A single pound of fat is equivalent to 3,500 calories. At a negative calorie expenditure of 100 calories per day, it will take 35 days to burn off one pounds of fat. At 500 calories a day, it will take a week.
Calories Burned
The amount of calories you burn while running depends on the intensity of the exercise and your weight. For instance, a 190-pound individual running 10 mph for an hour will burn about 1,380 calories. A 155-pound individual running at 7 mph can burn 809 calories in just an hour.
Total Calories
It's common to run three days a week, which should give your muscles ample time to recover, so you can burn about 1,500 to 3,000 calories per week just from running, in addition to the calories you might burn from an elevated metabolism. Individuals who are especially committed might be able to burn 4,000 or more calories a week.
Metabolism
Most of your calories are burned at your basal metabolic rate, or the rate at which calories need to be expended to keep your organs functioning. Combined with all other activities, you will have a total daily energy expenditure. According to exercise physiologists William McArdle and Frank Katch, the average woman expends about 2,000 to 2,100 calories a day. For men, it's between 2,700 and 2,900. This can vary widely based on such factors as genetics and age. Most people tend to eat 2,000 to 3,000 calories a day. Without much effort calories in and calories out might be close to equal, so running can turn a small or non-existent calorie deficit into a large one.
Considerations
There has been some debate about whether exercise causes a subsequent increase in appetite. An article published in The "Boston Globe" in November 2008 reports that appetite actually decreases immediately following exercise because of a temporary rise in body temperature. After that, appetite increases to compensate for a faster metabolism. However, this also gives you an opportunity to create a greater calorie deficit. If you exercise enough to burn 300 calories but only eat 200 more, then that should help you lose weight.
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