Keep in mind, however, that this is just a rough estimate of your calories. Treadmill calorie calculators in particular are often inaccurate and overestimate the number of calories burned during a run.
Don’t make the mistake of overindulging because you’re overestimating the number of calories you’re burning.
So, How Do I Lose Weight By Running?
If you’re trying to lose weight by running, keep in mind that a pound equals 3,500 calories. So you would need to create a 3,500 calorie deficiency with exercise or calorie cutting.
A safe, healthy weight loss rate is about .5 to two pounds per week. If you lose weight faster than that, you may be losing muscle in addition to fat.
To reach the goal of one pound lost per week, you’d need to create a 500 calorie deficiency, either through exercise or calorie cutting, per day. You’d first have to figure out how many calories you need per day to maintain your weight. If you don’t want to cut calories by eating, then figure out (using a calorie expenditure calculator) how much you need to run each day to burn 500 calories. To create a 500-calorie deficit by running, a 150-lb person, for example, would have to run for about 45 minutes at a 10-minute per mile pace.
Some runners find that they eventually reach a weight loss plateau when, despite regular running and healthy eating habits, their weight loss progress stops. That’s when runners may want to take their running to the next level by adding some speedwork, hill workouts, and longer distances to increase their calorie burn. The increased speed, effort, and distance will pump up the calories burned and hopefully lead to more pounds lost.