Another study found that runners who burned an average of 500 calories per run and ran five days a week lost a little over seven pounds in ten months.
Running 3 miles five times a week can be an effective way to lose weight, as long as it's combined with a balanced diet and other forms of exercise. It's crucial to listen to your body, gradually increase intensity, and incorporate rest days. Find more fitness tips on my Quora Profile!
That said, running for 30-45 minutes, 3-4 times a week is a great starting point. For beginners, this might be 30 minutes of slow jogging with walking intervals, which can be built up to 30 minutes of running over a few weeks.
If you divide 70,000 calories by 100 calories per mile, you get 700 miles. So you would have to run 700 miles to lose 20 pounds. If you divide 700 miles by 60 days (2 months), you get 11.67 miles per day that you would have to jog. Every day for two months.
The Bottom Line on Running Daily
Your level of experience should dictate how frequently you decide to run. "With experience, many runners can run five, six or even seven days per week, but early on, I wouldn't recommend more than every other day," Cane says.
On average, a consistent, healthy rate of weight loss is about 1-2 pounds per week. With regular running and dietary adjustments, most people begin to see changes in four to six weeks. However, this is a very individual journey, and patience is key.
Finding an effective and enjoyable exercise routine is essential when shedding extra pounds and toning your muscles. Running, a simple yet powerful form of exercise, can be a great choice to help you achieve your weight loss and toning goals.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
Is is possible to lose between five to ten pounds in two weeks, although this weight loss will vary depending on each person's metabolism. Food intake should be carefully monitored and combined with regular physical activity.
Faster runners burn more fat and carbs, use more muscle fibers, and burn calories more efficiently. On the flip side, fast running requires more recovery time and is not suitable for every day. Benefits for distance runners include improved endurance and a decreased risk of cardiovascular disease.
Running can boost your aerobic endurance as well as power up and tone your glutes — aka your butt muscles. But getting a bigger booty depends on the kind of running you're doing.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
You should run at the average pace of your 5k personal best. This is followed by a recovery phase consisting of 4 minutes of slow jogging. Repeat the cycle 4 times, or in other words, run for a total of 32 minutes, 16 minutes of it at a fast pace.
The more you exercise, the more calories you'll burn. If you're trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week. Contrary to what many believe, you can do aerobic exercise seven days per week.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
Among people who met the recommended guidelines of 150 minutes per week of moderate-to-vigorous activity, those who consistently engaged in morning activity (usually between 7 a.m. and 9 a.m.) had a lower risk for obesity than those who were most active in the midday or evening.
CDC further recommends that you need to lose around 5-10% of your total body weight to notice changes. For instance, if you weigh 170 pounds, you need to lose roughly 8.3-17 pounds to notice a difference.
The 3-Day Diet, also called the Military Diet, is a fad diet that claims that by drastically cutting calories for three days, you can drop 10 pounds in a week. It also encourages you to lower the amount of calories you eat for four more days after the initial three-day plan.
Jensen says a person who runs but also eats a poor diet “could indeed keep their paunch” if their genes predispose them to carry excess fat in their midsection, and Church agrees. “In general, if you eat poorly, you tend to put weight on in your belly,” he says. (Ditto if you drink a lot of alcohol, he adds.)
Evening Runs: Pros & Cons
The primary benefit of running later in the day is that your body is already functioning at a higher level than it is first thing in the morning. "There is some research which indicates that running is best when your body temperature is higher, which is in the late afternoon," Owens said.
Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a change.
In fact, progressing in running and 'getting fitter' involves lots of complex changes in the body on a cellular level. “If you follow a set running schedule or programme, you may notice results in your performance in 4-6 weeks,” says Atim, and it may take longer if you have a more sporadic running plan.