How Much Running To Lose Weight?
Running has played a great part in my weight management in recent years. I find that I can get away with eating roughly 2,500 calories a day and still lose weight if I run around 30 miles a week.
An important thing to note is that you cannot eat all that you want and still lose weight. In 2012 I put on 10lbs whilst running around 40 miles a week, simply by not monitoring my diet whatsoever. I could have avoided this by counting my calories and implementing some sort of portion control into my routine.
I’ve created a simple calculator that can be accessed here that will tell you how much weight you could lose with running.
How To Start Jogging To Lose Weight – How Much Weight Should I Lose Per Week?
I recommend that you aim to lose no more than 2 pounds per week. If you try to run too much, you could end up with an overuse injury. If you don’t eat enough to sustain your running, then you’ll feel exhausted. Either way, it’s not sustainable.
Try instead to focus on a long term plan of running along with moderate caloric restriction if necessary.
When you’re first starting out with running it’s important to build a base up so that your body can cope with the stress. If you start out slow on runs, then you’ll be able to burn calories for longer by running for greater distances. It isn’t all about intensity, especially at the start. It’s about making running enjoyable for yourself in those first few months.
If you associate running and weight loss with pain, then you naturally won’t want to do it as much.
If you can make it enjoyable and part of your routine, then you’ll go far!
Is It Better To Run In The Morning Or At Night For Weight Loss? Should I Run On An Empty Stomach?
I wouldn’t worry about what time of the day you run at, as long as you get out there. It’s as simple as that.
Running on empty stomach isn’t a great idea either especially if your workout is going to last longer than an hour. If you have zero appetite in the morning, try to bring something along with you for the run like an isotonic sports drink.
I make sure I have a Pot Noodle in me before going out a run. It’s enough to keep me going until lunch.
What’s Better For Weight Loss – Running, Jogging Or Walking?
All of these activities will help with weight loss. As long as you remain active and monitor your calories then you’ll lose weight.
The best plan is to vary your exercise regime to stop burn out.
If I can’t be bothered running in the morning, I’ll go for a walk in the countryside. Keeps me fit and my mind is much clearer after it.
Do what you enjoy and the weight loss will follow.
Long Distance Jogging Is Better For Weight Loss Than Sprinting Short Distances.
In my experience, if you want to lose weight the best plan is to run longer distances rather than covering shorter distances at a faster pace.
Whilst I’m out jogging at 6mph I’m burning approximately 150 calories per mile. A 10 mile run will shed 1,500 calories, meaning that in order to stay the same weight I have to eat 4,000 calories per day.
If I do this every day and eat 3,000 calories then I stand to lose 2lb a week, without starving myself.
In January 2011 I restricted myself to 2,500 calories a day whilst running 5 miles a day. I went from 215lbs to 205lbs in a month.
You Can What You Want When Jogging For Weight Loss As Long As You Watch Your Calories
I’ve never been a fan of healthy eating. I think it’s perfectly natural to crave sugar and red meat like a cracked-up badger.
Life should be a celebration. No one is going to live forever no matter how many ounces of tofu they eat.
That’s why no food is out of bounds when I’m trying to lose weight. I’m currently trying to lose one pound a week by eating 3,000 calories a day and running 40 miles a week. This will include alcohol, saturated fat and sugar galore.
Sure I could try eating carrots, lettuce and cottage cheese and yes I’d likely lose weight very quickly. However for me this is not sustainable. I hate vegetables and low fat dinners. I want to live the good life. I don’t want to each 80 years old and end up in some care home reeking of piss. I’d rather go out with a bang, eating and drinking what I want and running until it’s no longer possible.
So do not let anyone tell you that you have to eat a certain way for weight loss. Running and calorie counting is more than enough.
How Jogging Aids My Weight Loss – It Curbs My Appetite.
When I come back from a run the last thing that I want to do is eat. The mere thought of food is enough to induce apocalyptic style vomiting.
If I drink water immediately after I’m finished, then I won’t feel hungry for at least 3 hours. If I don’t rehydrate then within an hour I will mistake my dehydration as hunger pangs and will start craving food.
That’s why drinking plenty of water during and after a run helps weight loss so much.
It doesn’t even have to be water. Now and again I’ll treat myself to a few cans of Coke Zero or other low calorie beverage.
Beginning Running For Weight Loss
If you’re only interested in running as a way to lose weight, then my advice to you is to jog for as long and as far as you can. Depending upon your weight you can burn up to around 150 calories per mile. If you last 5 miles that’s around 750 burnt.
You don’t have to run hard to see great results. Enjoy your running and go easy and you’ll last the distance.
It doesn’t matter if you jog on a treadmill or outdoors either. What matters is starting off and keeping with it!
Jogging With The FitBit Ultra Running Pedometer And Being Accountable For Your Training
I recently acquired a Fitbit Ultra pedometer and it’s one of the best purchases I’ve made aside from Garmin Forerunner GPS watch.
It measures my steps, calories burned and steps climbed throughout the day. The best thing about the FitBit is how it integrates with their online food tracking system, making it clear to see how many food calories I can consume today whilst still breaking even.
It really helps to be able to see how you’re doing in real time!
I’ve Gained Weight In My First Week Of Dieting And Running. What Now?
It’s time to re-evaluate how many calories you’re taking in and burning.
It’s easy to underestimate how much food you’re consuming per day, which is why keeping a food diary is essential for results.
Equally important is logging all of your activity and the calories you burn. If you’ve maintained a caloric deficit over a week and still haven’t lost weight, then you mightn’t be burning as much fat as you think you are. For example you might only be burning 125 calories per mile instead of the 150 your sports watch is telling you.
If you eat the extra 25 calories that you haven’t burned, then it’s quite possible that you could gain weight.
Most important thing is to adjust your diet and not to give up. Often weight loss progress is slow and it’s a matter of sustained trial and error over a long period of time.
Is Jogging Effective For Losing Weight Regardless Of Your Speed?
Any type of exercise is effective for losing weight as long as you stick with a program.
The reason why I advocate slow runs is that it’s easier on my body in the long run and allows me to run more. You should run at a pace that is comfortable for you to sustain. If you run too fast, you’ll burn out. If you run too slow, then the chances are you’ll get bored.
You will burn calories whether you run at a 13 min/mile pace or an 8 min/mile, so ultimately it’s about persisting with what feels right for you.
How Much Fat I Burned When Running My 2nd Marathon
On the day of the marathon itself I burnt over 1lb of fat after running 26.2 miles.
How did I work this out? Well my Garmin Forerunner logs calories as well as mile and pace and it indicates that I burnt 4,019 calories. Since 3,500 kcal is equal to 1lb of fat, even with a conservative estimate I torched 1lb.
It’s easy to make the mistake of weighing yourself before and after a marathon and thinking that you’ve burnt 10lbs or more just because your weight has dropped by that much. This is down to dehydration and nothing more. After a few days your weight will return to slightly below normal.
How Much Fat I Burned As A Beginner Jogger Over A Year In 2011.
Now I find this pretty fucking shocking.
According to my Garmin Forerunner in 2011 I burned a total of 208,065 which equates to 59.4lbs burned altogether. Now I didn’t lose 59lbs during this time, I lost 15lbs.
This means that I was consuming 469 (44*3500/365) calories on average daily more than the 2,500 kcal necessary to sustain my weight. If I had ate 2500 calories a day whilst running the same distances I’d be around 160lbs now.
Even if I over ate moderately (say 2,750 calories per day) I’d have lost around 30lbs.
Can I Lose Weight By Only Jogging For 10/20/30 Minutes Per Day?
Of course you can!
Be aware that the less you workout the more attention you’ll have to pay to your diet. If you jog for 30 minutes a day you’ll burn at least 300 calories. If you’re a woman and require 2,000 calories per day but eat 2,500, then you’ll still gain weight.
However if you continue to consume 2,000 kcal per day, then you can expect to lose approximately 0.5lb a week.
If you supplement running with walking, weight lifting or cycling then you’ll naturally increase the rate at which you lose weight.
Whilst you might only start off losing 0.5lb a week, as your stamina and fitness levels increase you’ll be able to continue on for longer and will naturally increase the volume of calories you burn over a session.
How Much Weight I Lost Through Running And Walking Combined.
When I started on the treadmill at the gym I was around 240lbs. By sustained training I was able to lose 25lbs of that over around 3 months.
I lost another 15lbs through outdoor running.
At my starting weight (275lbs) I felt far too heavy to run so I began by just walking more. Walking is an excellent lead-in to running. The more you walk, the easier jogging will seem over time.
Never underestimate any exercise when it comes to boosting your fitness. This is why I now go everywhere with my Fitbit Ultra Pedometer, which tells me at the end of the day how far i’ve walked, ran or stepped.
The longer you keep yourself in motion, the greater your results will be over time.
What To Do If You Don’t Lose Weight Through Running?
For the two weeks of marathon training I did not lose a single pound of weight.
I felt cheated. I’d ran diligently both weeks, racking up 50 miles altogether in the fortnight.
Then without trying my weight dipped unexpectedly the next week. Had I shit out my liver?
Nope. It just seems that it took a little while for the weight loss from running to register on the scale. I’ve experienced the opposite after being on holiday. I’ll come home and I’ll be the same weight as I was before I left.
I’ll start exercising as normal and notice an unexpected gain for the first week or so.
It’s nothing to be worried about. Your weight will continue to fall if you keep jogging and watching what you eat.