How Much Running Should You Do Each Week to Lose Weight?

Running is an excellent activity that can assist in the process of reaching one’s weight loss and health goals. It is a rapid way to burn calories, it is beneficial to our physical, mental, and emotional well-being, and it does not cost as much as other activities.

But as is the case with the majority of facets of our health, there is a great deal more to comprehend than what is visible on the surface. How many miles do you need to run each week to see results in your weight loss efforts? Let’s analyze it in more detail.

how much running for weight loss - running

How Much Running Is Required To Get The Desired Results?

One pound of fat contains around 3,500 calories, while the average individual burns approximately 8.5 calories every minute ( That means 30 min of running will burn about 255 calories).

Still you are not change anything else about your lifestyle, the amount of running you would have to do to lose 5 pounds would be equivalent to running 180 miles. This is obviously not possible for the most majority of us, which is precisely why it is essential to consider nutrition within the context of this equation.

When it comes to weight loss while jogging, making informed decisions about what you put in your body will go a long way. If you weigh less than 150 pounds, the safest rate of weight reduction is approximately one pound per week; if you weigh more than 150 pounds, the safest rate of weight loss is one to two pounds per week.

Through a combination of increased physical activity and caloric restriction, this will result in a deficit of 500 calories per day.

Now you can think, “The more run, impact to burn more calories,” which is an assumption that would be correct if our bodies weren’t so good at adapting to new situations. Your body will get more efficient the more you run, which means that you will expend fewer calories which will do the same amount of effort as you increase the length of time you spend performing that job. Not to mention the fact that overtraining raises your risk of becoming injured.

What Are The Benefits Of Interval Training For Weight Loss?

For beginner runners, running constantly for even 30 minutes could seem unachievable. This is where the walk-run technique of training comes in handy; it will actually help you burn more calories than if you just ran continually.

Not only you are able to extend the duration of your workout by alternating running and walking, but also according to the research the intervals allow you to run harder and faster with your running parts. This will increases the number of calories you burn both during and after activity. This can be accomplished by alternating running and walking.

Indeed, you have it correct. Your metabolism will be so revved up following high-intensity interval training that it will continue to burn those calories for up to 14 hours after you stop exercising at that level.

To get the most out of their exercises, runners of all experience levels and abilities benefit from interval training that includes walking pauses. As someone who has competed at the highest levels of running, I can vouch for this. A few sessions of interval training throughout the week not only get me ready for races but also help me tone my muscles.

One thing to keep in mind, though, is that when your metabolism speeds up from jogging, your appetite will also increase, and it will be very simple for you to consume even more calories than you have just burned off.

If you want to feel satisfied after your run, you should eat a meal afterward that contains a sufficient amount of protein. This will help maintain a healthy blood sugar level and provide your muscles with the nutrients they require to begin the recovery process.

Workouts Designed Specifically For Beginning Runners Who Want To Shed Some Pounds.

how much running for weight loss

Let’s talk about how to get started running if you’re a novice now that we’ve established that running is an efficient technique of weight loss that can help you lose between 1 and 2 pounds every week.

One of the most beneficial aspects of the interval running approach is that you have complete control over the ratio of walking to running that you engage in as well as the number of times that you do so. This will depend on your degree of fitness, how much running experience you have, and how fast you run.

This is just one illustration:

  • To get warmed up, you should begin by walking quickly for ten minutes.
  • When you are ready to begin the intervals, begin by running for two minutes, and then walk for one minute in between each running segment.
  • Walk for one minute, then run for two minutes, followed by walking for one minute. Repeat this sequence three times.
  • Repeat as many times as you are able to, and then relax by taking a slow stroll for ten minutes to bring your heart rate back down to normal.

You should be able, as time goes on, to extend the amount of time you spend jogging or the number of intervals you perform.

You should switch things up to keep your workouts interesting, and you should give yourself at least one day of rest in between each session to allow your body to recover.

You should be able to develop your endurance by combining these interval-style exercises with continuous runs in which you do not take walking breaks (but run slowly and easily!). These types of training should allow you to combine the two.

Enjoy the rush of endorphins that comes after completing a task successfully, which is the best piece of advise I can give you. I can assure you that sensation has not diminished at all, even after 14 years of racing in competitive events.

The Conclusion.

Running is an excellent activity to engage in if you want to get rid of those extra pounds you’ve been carrying about. Two of the most effective weight loss techniques that you have at your disposal are maintaining a regular exercise regimen and eating a nutritious diet.

It is possible that it will take some time for you to achieve the weight that you have set as your goal; nevertheless, this is not necessarily a negative thing!

According to research, persons who lose weight rapidly have a greater propensity to gain it back just as rapidly, but people who lose weight slowly are more likely to make the necessary changes to their lifestyle to keep the weight off permanently.

The method that is safe may be more time-consuming, but it will prevent your weight from rapidly changing, which is better for your mental health.


Can I lose weight by running 30 minutes a day?

Running for half an hour each day can unquestionably assist you in reducing your body fat percentage as well as your body mass index. However, the outcomes of your efforts to lose weight will depend on the bigger picture of your eating and exercise routines, specifically the link between the number of calories you take in on a daily basis and the number of calories you burn off during the course of a day.

How many km to run to lose 1kg?

It was demonstrated that the runner was able to maintain a running speed of about 7 kilometers per hour, cover the required distance of 164 kilometers, and lose one kilogram of visceral fat. If you want to shed one kilogram of visceral fat mass, it will take you around four marathons.

Why am I not losing weight running?

Running does not add a significant amount of mass to your body, but it does give you the opportunity to gradually grow muscle, particularly in your lower body. Because muscle weighs more than fat does, the scale might not budge at all, or it might even go up a few pounds, depending on how much muscle you gain.

How can I lose 2kg in a week by running?

A weight loss of one to two kilograms per week can be supported by taking at least 10,000 to 12,000 steps per day, which should be your daily goal.

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