You won't lose a significant amount of weight by running 45 minutes one time. Although a 45-minute run is enough to create the negative caloric imbalance needed for weight loss, you need to make it a regular part of your lifestyle if you want to take off a significant amount of weight, and keep it off. Further, your weight loss efforts will be more effective if you pair your running with at least a moderate attention to your diet.
Step 1
Choose whether you will run on a treadmill or outdoors. Neither is objectively better, so you should choose based on your personal preference. If you live in an area with frequent inclement weather, or your schedule keeps you busy during daylight hours, treadmill running will make it easier for you to stick with your running schedule.
Step 2
Commit 60 minutes three to four times each week for your running program. Mark these sessions in your calendar. It's easier to keep your fitness commitments if you assign them a specific day and time, which will also help you avoid clustering other obligations on your run days.
Step 3
Warm up with a five-minute walk or slow jog at the beginning of your running session. This will help you burn the most calories during your run, and protect you from injuries.
Step 4
Run at a moderate pace, fast enough to break a sweat but not so fast that you can't carry on a conversation at any point in your run. Run for 45 minutes, or for a set distance that you can usually cover in about 45 minutes.
Step 5
Cool down with a 10-minute walk at a brisk pace to avoid injuries and reduce your levels of muscle soreness.
Step 6
Avoid eating extra food. Your body will crave additional calories to make up for the ones you're burning during runs. If you give in to those cravings, you'll have a smaller calorie imbalance and lose weight slower, or not at all. Immediately after a workout, you can drink a large glass of water to curb hunger cravings. A small serving of lean protein can also leave you feeling satisfied until dinner time.
Step 7
Weigh yourself once a week to track your weight loss progress. If you're losing less than a pound per week, consider adjusting your workout program by adding a fourth session or running at a faster pace.
Tips and Warnings
- You will experience significantly faster weight loss if you adopt a calorie-restricted weight loss diet along with your running routine.
References
- "You: Losing Weight"; Dr. Michael Roizen & Dr. Mehmet Oz; 2011
- "Body for Life"; Bill Phillips; 2000
- BrianMac.com: Warm Up and Cool Down
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