Running is an effective exercise for losing weight; it strengthens muscles and burns calories, both of which can lead to weight loss. If you have the time and stamina to run on a treadmill for two hours a day, you can lose weight, but only if you pair it with healthy eating habits and guard against injury.
Weight Loss
The formula for losing weight is simple: you need to burn more calories than you take in. Your body burns a certain amount of calories each day just to keep your basic metabolic functions going; this number is your basal metabolic rate (BMR) and it varies based on body size, sex and age. According to MayoClinic.com, you also burn calories to process food and give you energy for basic daily activities. The total calorie burn from those factors is the amount you need to maintain your current weight. As long as you don't eat more than that number plus the calories you burn running, you will lose weight.
Calories Burned
The number of calories you burn in two hours on the treadmill depends on your weight and the speed you are running, assuming you run on the level. As a general guideline, the MayoClinic.com says that a 160-lb. person burns 584 calories per hour jogging at 5 mph and 986 calories an hour while running at 8 mph. That same person, running for two hours at a gentle 5 mph, would burn 1168 calories. Burning 1 lb. is equal to burning about 3500 calories. Assuming that the person ate close to the number of calories required to fuel body functions and lifestyle activities, and took one day of rest each week, this would lead to a 2-lb. weight loss each week.
Diet
Running on a treadmill for two hours each day requires a great deal of energy, and can make you feel hungrier than usual. To lose weight, you will need to be careful about taking in more calories than you are burning. Because the food you eat can have a direct impact on the quality of your workout, aim for healthy, high-quality foods. "Running Times" recommends that you track your food to spot patterns, like low levels of carbohydrates. Measure the food log against how you feel on each run to see how different food amounts and combinations affect you. If you are sluggish on a run, you may need to eat more or choose healthier foods. A poor diet can cause you to slow down or use bad form on a run, thereby decreasing calorie burn.
Rest and Recovery
To ensure that your body continues to function at its prime and burn calories efficiently, you will need to take rest days to allow your body to recover. Without them, your body is susceptible to overuse injuries that can sideline you for months, making it difficult to burn calories and lose weight. According to "Running Times," recovery days are crucial to staying healthy. You will need to drink plenty of water, get enough sleep, and get a balance of complex carbohydrates and lean protein to help your muscles recover.
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