Running is a classic aerobic exercise that can offer a wide range of weight-loss benefits. According to the Cleveland Clinic calorie calculator, a 150-lb. person who runs 5 miles can expect to burn 489 calories during exercise. To gain the most weight loss benefits out of your running routine, combine your exercise with a healthy diet that creates a balance in the number of calories you consume versus the number that you burn off through exercise.
Step 1
Adopt a healthy diet of whole grains, leafy greens, fruits and lean meats that fulfills your daily nutritional needs for protein, fiber, carbohydrates, fat and calories. Prepare snacks and meals that add up to caloric value of 1,500 to 2,000 calories per day to reduce the amount of calories you will need to burn each day by running.
Step 2
Set aside 30 minutes to an hour each day for running. Choose trails, running tracks or neighborhoods that are safe and offer a consistent challenge of hills and inclines where possible. Invest in a pulse reader that you can attach to your arm to provide accurate readings on your pulse to make sure you are reaching your target heart rate of 70 to 85 percent of your maximum heart rate.
Step 3
Run as many miles as possible during your allotted running time. Count the number of miles that you complete each day during your run and compare the number of calories burned with the number of calories you consume each day. Increase your total distance by adding a tenth of a mile to your run each day so that your total distance doubles every few months.
Step 4
Practice interval training during your runs to further increase the amount of calories you burn during exercise. Select different times during your run to begin sprinting, or running a very fast speed for a short period. This practice is also referred to as speed work and can potentially improve your resting metabolism rate throughout your day, facilitating an increased rate of weight loss.
Step 5
Invite a friend or exercise peer to join you on your daily runs to help boost your morale and tap into your competitive nature. Contact your local gym or health club and inquire about a runner's group in your area that regularly engages in races and trail running competition.
Tips and Warnings
- Discover your maximum heart rate by subtracting your age by the number 220. For best results, make sure you maintain your target heart rate threshold of 70 to 85 percent of your maximum heart rate for as long as possible during your exercise. Drink plenty of water before and after your run to make sure your body remains hydrated.
- Talk to your doctor before engaging in any strenuous aerobic activity such as running. If you experience any severe muscle cramps or sharp, shooting pain, discontinue your running practice and contact your physician immediately.
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