Losing weight requires that you burn more calories than you consume over a set period of time. Exercise contributes to the total number of calories you burn, and according to MayoClinic.com, running is the most efficient calorie burning cardiovascular activity. To lose weight as a runner, you will need to run for an adequate amount of time to burn a significant number of calories, but also understand your daily calorie intake needs and make adjustments to your nutritional habits as necessary. With running and eating healthy, you can lose about 1 to 2 lbs. per week.
Step 1
Use an online calorie calculator, such as LIVESTRONG.com's My Plate, to determine the number of calories you should eat per day. To support weight loss, you must take in less than the calories you burn, so subtract 250 from that total to come up with the number to consume to support weight loss.
Step 2
Monitor your caloric intake and make nutritional adjustments if needed. As a runner, you will need to remain properly hydrated, so drink plenty of water, which will effectively keep your fluid levels up and not add to your calorie intake. Eat fruits, vegetables and whole grains to keep you properly fueled during your runs.
Step 3
Get fitted for a proper pair of running shoes. Most running stores will analyze your running gait for free and will recommend the right shoes for you based on your running technique. It's important to have a quality pair of shoes to limit the stress placed on your joints during running.
Step 4
Run 30 to 60 minutes four to five days per week, according to the American Council on Exercise. The longer and more often you run, the more calories you will burn and the more weight you will lose. However, it can be too stressful on your joints to run for 60 minutes multiple days per week. Run for 30 minutes most days, with one longer run during the week.
Step 5
Change the speed of and terrain on which you run. Incorporate short bursts of a faster running pace throughout your run, which will increase the calories you burn. Periodically running on inclined surfaces will also increase the number of calories burned.
Tips and Warnings
- If you're unable to run for 30 minutes straight, use interval training techniques. For example, run for five minutes, then walk for five minutes, alternating between the two intensities until you complete a 30-minute workout.
- If you begin to feel pain in your joints or your shins, limit your running duration or try running on softer surfaces such as grass.
Things You'll Need
- Running shoes
- Calorie calculator
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