Running is a type of cardiovascular activity that can burn a lot of calories, eliminate fat, improve the heart muscle and lower your resting heart rate, which can lead to better heart health. A 125-lb. person can burn 240 calories after 30 minutes of running at speeds of 5 mph. A 155-lb. person can burn 298 calories after 30 minutes. To get the most weight-loss benefits from running, round out your exercise regimen with strength-training activities and a healthy diet.
Calories
In order to lose 1 lb. a week, you need to create a 500-calorie a day deficit, either through exercise or diet. Running 30 minutes a day is a lot of time dedicated to aerobic activity, but not nearly enough to see significant weight-loss results. The American College of Sports Medicine, or ACSM, suggests doing 30 minutes of aerobic activity, such as running, each day in order to maintain your weight. If your goal is to drop pounds, up your daily cardio workout to 60 to 90 minutes. A 125-lb. person burns 480 calories a day after 60 minutes of running at 5 mph, and a 155-lb. person burns 596 calories an hour. Sticking with this routine every day can lead to losing up to 4 lbs. after one month.
Time
One of the most common reasons people don't get enough exercise is lack of time. While fitting a 60- to 90-minute run into your schedule may be impossible, several 10-minute bursts of running can help you achieve the same calorie-burning goals, according to the ACSM. A Stanford Medical School study found that men who worked out 30 minutes a day, five days a week, recorded similar improvements in fitness compared to men who did three 10-minute bursts of exercise five days a week.
Heart Rate
Another important factor in achieving weight loss by running is reaching your maximum heart rate. The optimum heart rate for burning fat is 60 to 90 percent of your maximum heart rate, according to MedlinePlus. Working out at 60 to 70 percent of your maximum heart rate is considered moderately intense activity, and 70 to 90 percent of maximum heart rate is intense physical activity. Maximum heart rate is based on your gender, age, activity level and overall health. A healthy 40-year-old man has an estimated maximum heart rate of 180 beats per minute, or BPM. While running, in order to get the full calorie-burning potential, get your heart rate up to at least 108 BPM and as high as 162 BPM.
Expand Your Workout Routine
Expecting to reach your goal weight through running alone is putting all of your eggs in one basket. You will achieve greater weight loss in less time if you run 30 minutes a day coupled with a low-calorie, low-fat diet and a strength-training exercise routine. Healthy adults should do eight to 10 resistance-training exercises, such as weightlifting or using plate-loaded machines, at least twice a week. Strength-training exercises reduce body fat, increase lean muscle, reduce blood pressure and strengthen bones.
References
- Harvard Health Publications: Calories Burned in 30 minutes of Leisure and Routine Activities
- "Forbes"; Ten Reasons You're a Couch Potato; Allison Van Dusen; Feb. 27, 2008
- Hippocrates Health Institute: 10 Minute Fitness
- "USA Today"; Study: 10 Minutes of Exercise Yields Hour-Long Effects; Jun. 1, 2010
- MedlinePlus: Physical Activity
- American College of Sports Medicine: Physical Activity Guidelines
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