If I Run for 30 Minutes a Day, Will I Lose Weight?

Young woman running on treadmill
Woman running on treadmill (Image: Estudi M6/iStock/Getty Images)

If you burn more calories than you consume, you will lose weight. Running burns calories, which can help you lose weight -- provided you don't overeat. Always consult your doctor before starting this or any exercise regimen.

Burn Rate

How much weight you can lose with 30 minutes of daily running depends on your speed and your starting size. A 30-minute run at 5 mph burns about 298 calories for a 155-pound person and 355 calories for a 185-pound person. Run at 6 mph and burn 372 calories and 444 calories respectively. For a 7.5 mph run, the same people burn 465 to 555 calories.

Rate of Loss

A pound equals 3,500 calories. Assuming you are eating exactly the number of calories you need to maintain your existing weight and don't add any more once you start running, you can lose between half a pound and a full pound per week. One thing to consider is that running every day can lead to burnout and injury. While your goal of weight loss is commendable, you're best off adding cross training in the form of another cardio activity, as well as strength training, so you stay healthy as you lose the weight. Aim to take at least one day off all formal exercise each week to give your body a rest too. Again, always consult your doctor for the last word.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.