Running is a good choice for a cardiovascular activity because running burns a high number of calories per hour. A 155-lb. person will burn approximately 563 to 1,267 calories per hour while running. Burning those calories while also cutting the number of calories you eat will help you lose weight. For each 3,500 calories you either burn through exercise or cut through dieting you will lose 1 lb., according to the American Obesity Association and Dr. Brent Ridge (Dr. Brent), talk show host of Martha Stewart Living Radio and expert on aging.
Step 1
Start running for 10 minutes a day, as recommended by the Centers for Disease Control and Prevention (CDC). Run at any time during the day that you wish---morning, afternoon or evening---as long as it is a time that you have enough energy to devote to running.
Step 2
Increase your time by 10 to 20 percent per week, as recommended by the American Council on Exercise (ACE). Work up to running for 30 minutes minimum per day, as recommended by the CDC for good health. Dr. Brent says that creating a caloric deficit of 500 calories per day will help you lose weight. This can be done by cutting 250 calories and burning 250 calories, or you can just run off the full 500 calories, which you can do in 60 minutes running at a moderate 5 mph or by running 30 minutes at a faster speed.
Step 3
Increase your speed each week as well to burn more calories. Increasing your speed from 5 mph to 5.2 mph will increase your caloric burn from 472 to 531 calories per hour for a 155-lb. person. The National Academy of Sports Medicine (NASM) says that the greater the intensity of your exercise, the more calories you will burn during and after workouts as high-intensity exercise will give your metabolism a little boost.
Step 4
Reduce your calories up to 1,000 calories per day if you wish to lose weight faster, as recommended by the American Obesity Association for two pounds per week of weight loss.
Step 5
Consult a health-care professional if cutting calories puts your total target calories under 1,000. The American Obesity Association recommends being supervised if you are eating less than 1,000 calories per day.
Tips and Warnings
- Be aware of your posture while you run to reduce stress on your body. Lean forward slightly and keep your spine straight. Suck in your abs and pull your shoulders back. Allow your arms to swing back and forth to help propel you forward.
References
- ACE: A Walk A Day
- Dr. Brent Ridge Advice
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
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