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running for weight loss

How Often Should You Run to Lose Weight?

Running is one of the most popular forms of exercise and one of the easiest to implement. It’s also a great way to lose weight and is fantastic for your physical wellbeing.

Unlike other sports, running requires little equipment to get started.

Most people can fling on old clothes and trainers and head out the door. (Although it’s advised to purchase specific running trainers if running regularly)

Although running can act as a great way to lose weight, it’s not clear how often you should run, if weight loss is your goal.

In this article we’re going to explain why running is good for weight loss and how often you should go in order to lose weight. (Disclaimer – It’s not that straightforward)

To understand how running can help you lose weight, you first need to understand the basics of weight loss.

The Basics of Weight Loss

The very basic principle of weight loss, is to consume fewer calories than you burn.

According to Healthline, the average female adult expends approximately 1600 – 2200 calories per day, and the average male, 2200 – 3000 calories per day.

This means, in order to achieve weight loss, an adult needs to consume less calories than their daily intake, or expend more calories than their daily intake.

This is why calorie counting can be so useful when it comes to losing weight

Why is Running Good for Losing Weight?

Running is a great way to burn calories. According to the Marathon handbook, running can burn anywhere between 80 – 140 calories in just one mile.

Looking at this conservatively, this means an individual could run 5 miles, burning approximately 400 calories.

According to FitBod you need to burn 3500 calories to lose 1lb of fat. In theory, this means, you’ll need to go on nine, 5-mile runs to burn 1lb.

Of course, there are lots of other variable factors, and those that weigh more, burn more calories.

In fact, heavier people typically burn more calories for the same amount of exercise in comparison to a lighter person. This is generally because they have to put in more effort to expend energy.

If your goal is to lose weight then consistent running can help with that.

How Often Should I Run to Lose Weight?

The truth is, you can lose weight without running, if you have a diet that ensures you burn more calories than you consume.

However, running three times a week would be a great target to aim for. As well as ensuring you stick to the recommended daily calorie intake.

You can’t out run a bad diet!

If you’re new to running then you should aim to start small. Running too often to quickly can contribute to injury, pain, and discomfort so it’s important that you build up gradually.

A great way to get started is with a couch to 5k plan. This is a plan that enables anyone starting running to build up to running a distance of 5k.

Having a clear goal is a great way to keep you motivated and stay consistent with your training. It may even be worthwhile signing up for a 5k a few months away so that you have something scheduled in.

How Do I Stay Consistent On My Running And Weight Loss Journey?

Staying consistent can be one of the biggest challenges when it comes to losing weight and there is a range of ways you can help set yourself up for success.

To implement and stay consistent with running, we need to make it a habit.

Check out our blog on “How to Create Life Changing Habits” to help you stay consistent on your running and weight loss journey.