About Running for Weight Loss


This is the ultimate exercise for any weight loss program or regime. To get the full benefits of running one has to monitor their calories intake daily. In simple terms you need to burn more than you take consume, sounds difficult but I can tell you this be very simple.

A Closer Look

Maintaining your calories intake can be very troubling at times but, the world we live in now there are tons of ways to know your daily intake. This may sound mind boggling but it is so simple.

As, stated earlier, your first step would be obtaining your Basal Metabolic Rate (BMR). Basal Metabolic Rate in simple terms means the rate at which your body consumes energy when you are resting.

How Does BMR apply in Running

To understand this aspect one must firstly set a daily calorie goal, this would aid in the long run. Your BMR tells your calorie intake with respect to your weight, height and age, this can be done by using a simple BMR calculator. This tools can also be used to obtain your calorie intake you keep your weight or to lose weight. Sounds interesting isn’t it? As, stated, earlier rather simple.

Now this is where running would come in. A typical example would be running for three miles would basically cause you to burn between 250-300 calories.

Breakdown on Calories and Weight Loss

If your daily calorie intake is in the range of say 1418-1500 per day and you run three (3) miles which would cause you to burn between 250-300. What would this mean?

Basically if your intake is 1500 calories for the day and you burn 300 calories in running this equates to weight loss no more no less.

Should you keep your intake between 1500 calories minus burnt calories of at least 300 from running, mathematics can be troubling at times but this is an easy one. There will be a calorie deficit of 1200 per day. Keeping up with this aid in shredding weight at a rapid pace.


To gain maximum results and burn more calories you should pace yourself. Meaning short sprint intervals for a few seconds will work wonders.

This increases your heart rate for a bit then it decreases. The increase in your heart rate means that you exerted more pressure on yourself this equates to more effort better results.

N.B A low calorie count will be determined by the foods you eat, follow my sight for more information on foods and their calorie count.

Have running to be incorporated in your daily workout regime, get the results and leave me a comment.

8 Replies to “About Running for Weight Loss”

  1. Hello

    I think your article is quite helpful. Running is an exercise which can be done by everybody and anywhere. I agree with you on the fact that there in order to shred fat and lost weight, one must keep a healthy diet. Carbs and such are a major storehouse or calories. I would like to know more about what can be done if going to gym is not possible. I mean what exercise should I do and what is a proper diet?

    1. i have created two recent post on my website which actually relates to your questions, take a look and leave me a comment.

  2. Hi Sherman,

    Generally speaking, if we want to gain or lose weight, the most effective way is to measure our Basal Metabolic Rate, which is how much calories we intake daily and do the adequate amount of exercises. 

    So, my question is what drills can we incorporate into our workout routine in order to maximize our training results? Thanks!

  3. I agree running is one of the best exercises for weight loss. Thank you for a quick explanation of Basal Metabolic Rate as this is an important thing to measure when considering weight loss. Goals are also key when we’re talking about a caloric intake to calorie burn ratio. I think about 1500 calories per day is a good goal. I’ll definitely consider your advice in faster running speeds at shorter intervals, thank you!

  4. Thank you for giving some ideas about weight loss by running. I tried to run 1 mile per day using treadmill at the nearest gym. This should give the same result as ‘real’ running without treadmill, right? I want to ask a question. For losing weight, does the total amount of calories matter the most compared to fat and carbohydrate intake? If so, I will focus more of calories calculation when planning for meals. Thank you.

    1. The amount of calories really do matter essentially your efforts will prove futile if you take in more than your burn out. Using a treadmill is fine providing that you put yourself to the challenge and go more than one mile, remember you’re counting your calorie intake so increase your running distance. Hot me back with any more questions 

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