Running is one of the most effective exercises for weight loss. It burns the most calories per hour of the 32 exercises listed on the Mayo Clinic Exercise for Weight Loss list -- nearly 1,000. Running regularly, like one mile daily, can improve your mood, combat chronic disease, boost your energy, help you sleep and can even improve your sex life. It can also help you control your weight.
One pound of fat is 3,500 calories. To lose it, you must burn all those calories. Don't try to lose more than 1 to 2 lbs. per week to maintain your good health. Cutting 500 calories each day for seven days will create the energy deficit necessary to burn those 3,500 calories. Cut the needed 500 calories by burning 250 calories through daily exercise, like running, and eating 250 fewer calories daily is the healthiest and most maintainable way to lose weight.
Calories Burned Running
Running one mile burns about 100 calories. When a group of volunteers took to the treadmill for a 2004 study published in the journal “Medicine and Science in Sports and Exercise,” researchers found that running 1,600 meters, just short of one mile, burned about 114 calories. While the number of calories you personally burn depends on many factors, including your age, body size and composition, it is accurate to estimate that you will burn 100 calories per mile. Walking, on the other hand, burns just 80 calories in one mile, according to the study.
One Mile Daily
Most months have 31 days. If you ran one mile each day you’d total 31 miles in the month. If you estimate a calorie burn of 100 calories for each of those 31 miles, your total calorie burn for the month is 3,100 calories. This is 400 calories short of losing 1 lb. But if you ran one mile consistently throughout the entire year, you’d burn enough calories to lose 10 lbs.
Safe Weight Loss
You would need to run 2.5 miles each day to burn the 250 calories. If you average 10 minutes per mile, an achievable pace for a beginner, you can accomplish this in less than 30 minutes. Running 2.5 miles every day for 31 days would burn a total of 7,750 calories for a weight loss of 2.2 lbs in one month.
To lose weight, you must cut calories from the amount your body needs to maintain its current weight. To discover how many calories you should be consuming, multiply your weight in pounds by 15 if you are a moderately active male and by 12 if you are a moderately active female. If you are relatively inactive, lower the number to 13 if you are male and 10 if you are female. The answer provides the number of calories your body needs to maintain its current weight.