Running for weight loss is an exercise program that burns up to 1,000 calories in a one-hour session, according to the Mayo Clinic. A deficit of 3,500 calories equals 1 lb. of weight, so choose to focus on running for a length of time rather than mileage, because this makes it easier to calculate the number of calories burned for weight loss.
Running Speed
The speed, also referred to as pace, a person runs at is the determining factor for weight loss. Phoenix.gov recommends running at a speed that brings you into the target heart rate zone. This speed will increase oxygen flow to the muscles, which increases endurance. A higher level of endurance allows you to run for longer distances and increase the number of calories burned to lose weight.
Duration
According to Mayo Clinic, a person should complete one hour and 15 minutes of vigorous exercise or two hours and 30 minutes of moderate each week to assist with losing weight. Running is a vigorous exercise, while walking and light jogging is moderate exercise. Run for a minimum of three times a week, starting at 30 minutes for each session. Increase the duration of the running session each week until each run is 60 minutes in duration to maximize the number of calories burned for losing weight.
Running
Begin running at a comfortable pace and increase the pace in the first 10 minutes of the session until you are in your recommended target heart rate zone. Continue to run at this pace for 30 to 60 minutes. According to Mayo Clinic, running at a pace of 8 mph for 60 minutes burns 986 calories in a 160-lb. person and 1,229 calories in a 200-lb. person.
Frequency
Mayo Clinic lists that a 160-lb. person who runs for 60 minutes at a frequency of three times of week burns 2,958 calories. In comparison, a person must burn 3,500 calories in order to lose 1 lb. of weight. A heavier person burns more calories during each exercise session, while a lighter person burns fewer calories. A 160-lb person may want to increase the frequency of running to four times a week to increase the calories burned to a level higher than the amount needed to lose 1 lb.
Considerations
Consult with your physician prior to beginning a running program for weight loss to make sure you have no underlying medical conditions. You physician will give you a recommended target heart rate while completing a vigorous exercise program.
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