Running is a cardiovascular exercise that burns a lot of calories, works the heart and lungs, and tones the muscles of the legs, hips and buttocks. Running can help you lose weight, but only if you combine it with a low-calorie diet and do it consistently basis. Check with your health care professional before making changes in your exercise or diet plan, particularly if you have a health condition.
Goals
The goal of any weight-loss program is to burn more calories than you consume. To drop 1 lb. of fat, you need to burn 3,500 more calories than you consume. Assuming you are consuming as many calories as you are burning, dropping 500 calories a day will allow you to lose 1 lb. of fat in a week, even before exercising. Running is a way to burn some or all of those calories. According to MayoClinic.com, it is best to lose no more than 2 lbs. a week.
Running
The number of calories you burn depends a lot on the type of running you are doing. If you are running outdoors or on a track, you will burn more calories than if running on a treadmill, because there is more resistance on a stable surface than on a moving treadmill belt.
Calories burned also depends on how much you weigh. A 155-lb. person who runs at 5 mph for 60 minutes can burn 563 calories, whereas a 180-lb. person can burn 654 calories doing the same thing, according to NutriStrategy.com.
Recommendations
The American Council on Exercise suggests running for 45 minutes at a time five to six days a week to lose weight. Start slowly and build up to more intense levels. If you are just starting to exercise, begin by walking for 20 minutes at a time, then slowly build up to running.
For best results, incorporate interval training. After running for 15 minutes, increase your pace for 2 minutes, then reduce back to your normal speed. Do this several times during your session to boost your metabolism and burn more calories.
Considerations
Be sure to eat a healthy diet rich in lean meats, fresh fruits and vegetables, and low-fat dairy products. Keep your calories low, but not too low. MedlinePlus.com recommends that women consume no fewer than 1,200 calories a day, and men should not drop below 1,500 a day. Monitor your calorie consumption and expenditure using a journal or on a website like LIVESTRONG's MyPlate.
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