Running is an effective aerobic exercise when trying to lose weight. While 5.5 mph is a good pace for beginners, once you start losing weight, you'll have to increase the time spent running or pick up the pace.
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How Far and Fast
The calories burned while running depend on your speed, how far you run and your weight. If a 100-pound person runs for 30 minutes at a 5.5 mph pace, or 2.75 miles, she burns about 205 calories. If a 200-pound person runs for 30 minutes at a 5.5 mph pace, she burns about 410 calories.
Pick Up the Pace
A 140-pound person running for 30 minutes at a 5.5 mph pace can burn about 285 calories. If the same person runs for 30 minutes at a 10 mph pace, he burns more than 508 calories.
Dropping the Weight
Running is an effective way to lose weight, but it takes time. You'll lose weight faster if you run more, so run at a slow pace if it helps you to run longer. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity five days a week may be necessary to lose weight.
To lose 1 pound a week, you'll have to burn 3,500 calories, or 500 calories a day. If you're just beginning a running regimen, invest in a good pair of shoes designed for runners. Start with a slow warm-up to gradually increase your heart rate and end with a cool down. Stretch before and after running. Stay motivated by running with a friend.