How to Burn Fat by Running

By Tanya Wyr

To loose one pound of fat you must expend 3,500 calories more than you consume. On average running expends about 100 calories per mile. If you want to lose weight, you might consider adding running to your weight-loss plan because it is one of the top energy-expending exercises.

Instructions

Difficulty: Moderately Challenging

Getting Started

Things You'll Need:

Running shoes Comfortable running clothes
Running shoes
Comfortable running clothes

Step 1

Go easy on yourself in the beginning. If you are new to running start out by going out to run three days a week, 30 minutes each time.

Step 2

Walk before your run. This is the best way to ease into a running program. You will still be burning fat. Try doing walk-run intervals: five minutes walking; three minutes running. Then slowly increase your running time.

Step 3

Once you reach 30 minutes straight of running three times a week add another day of running per week into your schedule. When you are comfortable with that add a fifth day of running to your program. With a proper healthy diet, you should be loosing weight at this time.

Now You're a Runner

Step 1

Once you can comfortably run for thirty minutes at a time four or five times a week, you are ready to lengthen your runs.

Step 2

Running longer slower runs will help you burn more fat and shape up fast. At this point in your program, you probably have already lost considerable weight and firmed up.

Step 3

Add mileage very slowly to your program to avoid injury. Extend only one run at a time by about five minutes per week.

Speed Melts Pounds Too

Step 1

Trade a regular run day for speed intervals and another for a tempo run. Speed work further revs up your metabolism to burn fat and firm your physique.

Step 2

Add weight training to your schedule. Building muscle will rev up your metabolism and protect you from injury while you run.

Step 3

Speed training will boost your metabolism and help you burn more fat even when you're resting. Continue your regular training runs with one longer slow run per week for a complete workout schedule that will turn you into a lean and trim runner.

Tips & Warnings

Eat a healthy, low-fat and high-nutrient diet.

Be sure that you stay hydrated for your workouts.

Resources

The Run/Walk Plan

About The Author

Tanya Wyr has 12 years experience as a professional writer and editor both in print and online. She has written for major retailers such as Wal-Mart, Macy’s and Mervyns. Wyr has also edited college-level textbooks. Wyr earned a B.A. in political science from the University of Minnesota in 1991.

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