Running is a high-impact, cardiovascular exercise that raises your heart rate and burns calories at a rapid clip. Depending on your current weight and your fitness level, you can lose between 900 and 1,400 calories per hour running 8 mph. Even at the slower pace of 5 mph, you still burn 580 to 870 calories. Losing 1 lb. of weight through running requires burning 3,500 calories.
Avoid Injury
You may feel tempted to try to lose weight more quickly by running faster or more frequently. However, the best way to avoid injury is to start slowly and gradually build up your fitness level. A gradual approach keeps your running workout safe while burning calories and building your endurance. Beginners may want to start with a slow pace, such as a 12-minute mile, and run about three miles. As your running workout gets easier, increase your pace or the length of your workout.
Challenge Yourself
As you get fit, your body becomes more efficient doing the same workout, which means you burn less calories. Increase the challenge level of your run to keep losing weight. If you run outside, select a hilly route or one that has a steady incline. On a treadmill, spend half of your workout with the treadmill set at an incline. Incorporate strength training into a running workout by strapping on wrist weights or pumping light hand weights while you run.
Interval Training
The slow but steady pace gets you fit, but a varied pace boosts your heart rate higher, burning more calories. Spend the majority of your run at a vigorous but sustainable pace. Every few minutes, sprint for 15 to 30 seconds. Return to a recovery pace for one minute, and then repeat the cycle throughout your running workout. Workouts incorporating intense bursts of speed help you lose weight faster and also build your stamina.
Runner's Diet
Eat a diet that supports your running workout. A nutritious, balanced diet based on the five food groups helps you lose weight but also gives you enough calories so you have the energy to run. Consume a diet roughly comprised of 40 percent carbohydrates, 30 percent protein and 30 percent fat. Your carbohydrates should come from whole grains such as oatmeal, whole-wheat pasts and quinoa. Focus on plant-based and lean animal-based proteins such as fish, poultry, legumes and nuts. Limit fat consumption to unsaturated sources such as olive oil, seeds and avocado.
Member Comments