If you are new to running, it will likely take some time to build-up the amount of time you can run per week. See Running Quick Start Guide.
Step 2: Eat the amount of calories specified by the calculator.
Step 3: Run the number of hours you entered in the calculator.
Use a site like RunningAHEAD to track the distance, the amount of time, and the calories you burn by running.
4: If after a few weeks you don't lose the desired amount of weight per week,
try decreasing the amount of calories you eat by 5-10% and/or
increasing the amount of running you do by 5-10%.
The calculator provides an estimate of
the calories an "average" individual will burn by living and running
the specified amount. You may burn more, or you may burn
|Daily Calorie Deficit||Weekly Result|
|1000||2.0 pounds lost|
|750||1.5 pounds lost|
|500||1.0 pounds lost|
|250||0.5 pounds lost|
|0||0 pounds lost|
|-250||0.5 pounds gained|
|-500||1.0 pounds gained|
|-750||1.5 pounds gained|
|-1000||2.0 pounds gained|
2. Running provides good positive feedback.
When you lose weight, you get a lot of positive feedback (e.g., your weight drops, your percent body fat drops, your clothes fit looser, people notice you've lost weight, ...). All of these help to motivate you to continue with your weight-loss efforts. Running provides even more positive feedback to help motivate you. The two primary measures of running performance are speed and endurance. As you lose weight, not only will you look and feel better, but you will see measurable differences in how fast and far you can run. See Predicted Effect of Weight Change.
3. Competing in races is a good way to set goals for yourself and provide additional motivation for you to keep running and losing weight.
A big part of succeeding at weight-loss is setting goals and staying motivated. Races provide a good way to do both.
You can set goals to compete in races of varying distances, starting with a 5K (3.1 miles), and working your way up to 10K (6.2 miles), 10 miles, half-marathon (13.1 miles) and marathon (26.2) distances. Alternatively, you can focus on improving your finish time at a particular distance. Either way, you're not running to win, but just to finish, or finish with a certain goal time in mind.
Get a good pair of properly fitted running shoes.
In order to keep running, you need to avoid injury.
Rest is Important
Log your runs.
A: The calories burned by running depends on your weight and the speed at which you run.
The lighter the runner, and the slower the pace, the less calories burned per hour. Conversely, the heavier the runner, and the faster the pace, the more calores burned per hour. A 200 pound person running at 6 mph burns about 900 calories per hour or 150 calories per mile. While a 125 pound person running at 5 mph burns about 500 calories per hour or 100 calories per mile.
You can use this Running Calorie Calculator to determine how many calories you would burn while running, given you weight and the speed with which you run.
Q: I am running a lot, but not losing any weight. Why?
A: If you are running a lot and not losing weight, it means you are not creating a calorie deficit. Many people who start running to lose weight, also increase their food intake, thinking that they've "earned it". This is a good way to not lose any weight. It doesn't matter how many miles a week you run (10 miles, 20 miles, 30 miles, ...), if you don't create a calorie deficit, you will not lose weight. Use the Running Weight-Loss Calculator to determine how much you should eat given a certain amount of running, speed of running, and desired weight-loss per week.
Running and Weight Loss:
Heart Rate Training:
Finding a Marathon: