Running is a cardio exercise with the potential to burn a large amount of calories during a 30- or 60-minute session. Weight loss occurs when you burn more calories than you consume. The rate at which each person burns calories for weight loss is variable depending on current weight, running pace and the length of time for each workout session.
Pace
The pace, or speed, at which you run is the determining factor when it comes to number of calories burned, which turns into weight lost. Set your running pace at a comfortable speed for the first five minutes of running and increase it gradually so that you reach your target heart rate within the first 10 minutes. Running at a pace that keeps your heart rate in the recommended zone for cardio exercise will increase the oxygen transported to muscles, according to Phoenix.gov. An increase of oxygen in the muscles will create an increase in endurance so you can run longer and burn more calories to lose weight.
Calories Burned
In order to lose 1 lb. of weight, you must have a 3,500 caloric deficit. The caloric deficit comes from calories burned while running along with a decrease in caloric intake. MayoClinic.com and University of Maryland Medical Center report that a 160-lb. person running at a pace of 8 mph for 60 minutes will burn 986 calories. A 200-lb. person is able to burn the same number of calories at a pace of 5.5 mph. Completing a 60-minute run three to four times a week maximizes to amount of calories burned to increase weight loss.
Workout Length
According to MayoClinic.com, you should run for at least one hour and 15 minutes each week to stimulate weight loss. Break this time up throughout the week by running three times for a minimum of 30 minutes. Gradually increase the amount of time you run during each session until you reach 60 minutes for each workout to maximize the calories burned.
Considerations
Running in your target heart rate zone creates a condition for maximum calorie burn during the workout. Make an appointment with your physician prior to starting a new exercise program. Your physician can also give you more information on your recommended target heart rate zone for weight loss.
Benefits
Running is a vigorous activity that burns calories faster than moderate-level activities such as walking or swimming. According to the United States Department of Health, adults that complete one hour of a vigorous level activity are able to prevent excess weight gain and lose weight easier than people that do not exercise or exercise at a lower level.
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