Running is an excellent form of exercise that works your heart, tones your muscles and burns calories. And burning calories is just what is needed to lose weight; specifically, you need to burn more calories than you consume. In order to lose 1 to 2 pounds per week, you have to burn 500 calories more per day than you consume. By adding running to your routine, you can burn off those extra calories every day. To lose 18 pounds within two months, you will have to run enough to burn 625 calories more per day than you consume, or a loss of 2.25 pounds per week.
1. Run 3 miles, five days per week at a pace of 6 mph. For a 155-pound person, this will result in approximately 372 calories burned each day. If you weigh more, you will burn more calories. For example, a 185-pound person will burn 444 calories every day by running 3 miles at a pace of 6 mph. If you weigh less, you will burn less calories.
2. Run on a treadmill two days per week for 3 miles at a pace of 6 mph, adjusting the incline to 5 percent. This will boost your calories burned by 50 percent. According to Harvard University, that translates to approximately 558 calories burned for a 155-pound person or 666 calories for a 185-pound person.
3. Increase your pace. If you want to lose weight faster, or simply run less each day, consider increasing your running speed. Running at a speed of 10 mph, a 155-pound person will burn 614 calories in 30 minutes, while a 185-pound person will burn 733 calories. Since your goal is 625 calories burned each day, you could skip the incline part of the workout or run less time each day, depending on your weight.
4. Reduce your calorie intake by 1,399 calories per week, or 200 calories per day. Skip the sodas you drink at lunch and dinner and have water instead to save nearly 300 calories. Choose grilled chicken instead of fried. Focus on lean protein, fruits, vegetables and whole grains.
- If you don’t want to reduce your weekly calorie intake, run an additional 11 miles per week, or 1.6 miles per day.
- Do not increase your calorie intake or you will likely not lose weight.
- Talk to your doctor before you start a weight loss routine.
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