Can I Lose Weight by Running Two Miles a Day?

Woman jogging and listening music
Running (Image: Martinan/iStock/Getty Images)

Exercise is a proven way to burn calories. But to lose weight with a 2-mile daily run, you need to weigh yourself, measure your daily calorie intake and calculate how many calories you will burn through running. Adjusting your diet, if necessary, along with running is likely to help you achieve your weight-loss goal.

Running and Calories Burned

Speed doesn't impact as much on your calorie expenditure during running as your weight. Heavier people burn more calories during a mile run than a lighter person. For example, a person who weighs 130 pounds burns 246 calories during a 2-mile run, while a person weighing 205 pounds burns 388 calories. Alternatively, you can work from an average of 100 calories per mile. To lose 1 pound you need to burn 3,500 calories: this works out to 14 days running for the 130-pound person and nine days for the 205-pound person. Clearly, if this is combined with a balanced calorie-controlled diet, you will lose weight. You need to bear in mind that as your weight drops, you will use fewer calories during your daily run. But sticking to the routine will help maintain your weight once you've reached your weight-loss goal.

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