How Many Miles Should I Run a Day to Lose Weight? Running is one of the best types of exercise for weight loss because it burns a significant amount of calories. How many miles you should run each day to lose weight depends on how much you want to lose and what other activities you're doing in addition to running. Your diet also plays an equally important - - if not more important - - role in your weight loss success. First things first: When most people talk about . Losing fat requires a calorie deficit - - burning more calories each day than you consume in your diet. How much of a deficit you create determines how much - - and how quickly - - you'll lose fat. A pound of fat equals about 3,5. Creating a daily calorie deficit of 5. Losing more than that in a week could have unhealthy consequences - - nutritional deficiencies and fatigue among them. Gradual weight loss is also associated with better long- term weight loss success; those who lose weight slowly tend to keep it off, while those who lose a lot of weight quickly tend to gain it back quickly. How many calories you'll burn running depends on several factors, including your weight and how fast you run. In 3. 0 minutes, a 1. At a faster pace of 6 miles per hour, a person weighing 1. And women need to run 21 miles per day to lose 15 pounds in a month. Fast; Walking to Lose Weight; Air Miles.At 7. 5 miles per hour, a 1. Read more: Recommended Caloric Intake for Weight Loss. Running fast puts stress on your body. You'd need to run a lot of miles each day to burn 5. Not only do most people not have that kind of time, but it also isn't good for your body. Running puts a lot of stress on your muscles, ligaments and bones, and running too much can lead to injury. Your safest bet is to combine running with a healthy, calorie- controlled diet. If your goal is to lose a pound of fat per week, plan on burning 2. This might mean running 2 to 3 miles per day, depending on your weight and pace. Skipping dessert, drinking water instead of sugary beverages and eating more fresh fruits and vegetables are a few quick ways to easily curb calorie intake. Running more than about 2 to 3 miles every day isn't recommended. This is especially true for beginners. Even seasoned runners training for competition know the importance of not running too much. In that sense, there's a limit to how many calories you can burn running. Still, you have options: Cut more calories from your diet: Make fresh vegetables the focus of your meals, supported by smaller amounts of whole grains and lean meats and fish. Pass on processed foods and eat dairy, nuts and seeds and healthy oils in moderation. Do high- intensity interval training: Also called HIIT, this type of training involves alternating periods of intense effort with periods of recovery. For example, sprinting for one minute, followed by jogging for one minute, repeated for eight rounds. Studies show that interval training is better at burning fat than steady- state cardio. However, because it's intense, you shouldn't do this type of workout more than once or twice a week. Cross- train: Burn more calories on your non- running days by biking, swimming or doing some other form of non- weight- bearing exercise. You'll burn a similar amount of calories as running without putting a lot of strain on your body. Build muscle: Running builds muscle, but you should still be doing some form of total- body strength training. Not only will this help you run better, but it will also help you burn more calories. The more lean muscle mass you have the more calories your body burns - - even when you're not doing anything. Choose compound exercises like squats, push- ups, rows, lunges, step ups and shoulder presses, as well as exercises for your core such as planks, crunches and Supermans. Read more: The Best Way to Lose Weight in One Month. Back to the main question: What if you want to start running to lose weight? Tip 3: Follow a Run/Walk Program to Get Started. Within 2 Miles Error. If you're just starting to walk to lose weight, you should aim for about seven miles a. How Many Miles Should I Walk to Lose Weight? Can I Burn Fat By Running? How Many Miles Should I Run Each Week to Lose Weight? How Fast Should Beginners Run? Understanding Weight Loss: How to Lose 20. How Much Running For Weight Loss? If you run too fast.
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