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- Running for weight loss: How often should we go running to lose weight?
- Running: How many times per week and for how long should we go running to lose weight?
- Jogging: Which plan should you follow and how often should you go to lose weight?
- Estimates, calculations and weight-loss results, as well as several examples of training plans to help you improve your running!
- Performance, effects and impact “before/after”: List of 1-month low-intensity running programs!
- Performance, effects and impact “before/after”: List of running programmes over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of running programs over 1 month at high intensity!
Running for weight loss: How often should we go running to lose weight?
Everything you need to know about running
How often should you go for a jog to lose weight fast and see results? Can running help you lose weight? How many times per week and for how long should you run to lose weight and burn fat? The tool below enables you to track the effects of jogging over a month. Simply select the duration of your jogging session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
Continue with the analysis!
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Running: How many times per week and for how long should we go running to lose weight?
Find out more about running for weight loss!
While regular exercise combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about running and its caloric expenditure? How long and how many sessions per week should you do to lose weight and get results? Here are some answers.
Calories burned by running!
Running is a physical activity that, when combined with a healthy diet, becomes an excellent slimming ally. This endurance sport requires a prolonged, constant effort that gets the heart pumping and helps burn fat. Running burns between 700 and 1000 calories per hour, making it one of the best sports for reducing body fat. Obviously, the more intense the run is, the higher the calorie expenditure. However, for results to be convincing and lasting, running must be practised regularly and accompanied by a healthy diet.
What is the metabolic equivalence of running?
The metabolic equivalent of a physical activity is a statistical unit (MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest.
- For example,running at over 8km/h is ahigh-intensity activity with a MET value of 8, enabling you to burn 8 times more energy than you would at rest, in the same way as a physical activity such as handball, Zumba or polo.
- Running with walking MET = 7
- Running at over 9.5km/h MET = 10
- Running at over 13km/hMET= 13
Jogging: Which plan should you follow and how often should you go to lose weight?
Estimates, calculations and weight-loss results, as well as several examples of training plans to help you improve your running!
Do you know how much weight you lose by running for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of 1-month low-intensity running programs!
Running at
low intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.13 | 0.26 |
| 50 kg | 0.08 | 0.16 | 0.33 |
| 60 kg | 0.10 | 0.20 | 0.39 |
| 70 kg | 0.11 | 0.23 | 0.46 |
| 80 kg | 0.13 | 0.26 | 0.52 |
| 90 kg | 0.15 | 0.29 | 0.59 |
Running at
medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.26 | 0.52 |
| 50 kg | 0.16 | 0.33 | 0.65 |
| 60 kg | 0.20 | 0.39 | 0.78 |
| 70 kg | 0.23 | 0.46 | 0.91 |
| 80 kg | 0.26 | 0.52 | 1.05 |
| 90 kg | 0.29 | 0.59 | 1.18 |
Running at
high intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.20 | 0.39 | 0.78 |
| 50 kg | 0.25 | 0.49 | 0.98 |
| 60 kg | 0.29 | 0.59 | 1.18 |
| 70 kg | 0.34 | 0.69 | 1.37 |
| 80 kg | 0.39 | 0.78 | 1.57 |
| 90 kg | 0.44 | 0.88 | 1.76 |
Performance, effects and impact “before/after”: List of running programmes over 1 month at medium intensity!
Running at 8 km/h
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.15 | 0.30 |
| 50 kg | 0.09 | 0.19 | 0.37 |
| 60 kg | 0.11 | 0.22 | 0.45 |
| 70 kg | 0.13 | 0.26 | 0.52 |
| 80 kg | 0.15 | 0.30 | 0.60 |
| 90 kg | 0.17 | 0.34 | 0.67 |
Running at 8 km/h
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.15 | 0.30 | 0.60 |
| 50 kg | 0.19 | 0.37 | 0.75 |
| 60 kg | 0.22 | 0.45 | 0.90 |
| 70 kg | 0.26 | 0.52 | 1.05 |
| 80 kg | 0.30 | 0.60 | 1.19 |
| 90 kg | 0.34 | 0.67 | 1.34 |
Running at 8 km/h
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.22 | 0.45 | 0.90 |
| 50 kg | 0.28 | 0.56 | 1.12 |
| 60 kg | 0.34 | 0.67 | 1.34 |
| 70 kg | 0.39 | 0.78 | 1.57 |
| 80 kg | 0.45 | 0.90 | 1.79 |
| 90 kg | 0.50 | 1.01 | 2.02 |
Performance, effects and impact “before/after”: List of running programs over 1 month at high intensity!
Running at 9.5 km/h
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.09 | 0.19 | 0.37 |
| 50 kg | 0.12 | 0.23 | 0.47 |
| 60 kg | 0.14 | 0.28 | 0.56 |
| 70 kg | 0.16 | 0.33 | 0.65 |
| 80 kg | 0.19 | 0.37 | 0.75 |
| 90 kg | 0.21 | 0.42 | 0.84 |
Running at 9.5 km/h
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.19 | 0.37 | 0.75 |
| 50 kg | 0.23 | 0.47 | 0.93 |
| 60 kg | 0.28 | 0.56 | 1.12 |
| 70 kg | 0.33 | 0.65 | 1.31 |
| 80 kg | 0.37 | 0.75 | 1.49 |
| 90 kg | 0.42 | 0.84 | 1.68 |
Running at 9.5 km/h
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.28 | 0.56 | 1.12 |
| 50 kg | 0.35 | 0.70 | 1.40 |
| 60 kg | 0.42 | 0.84 | 1.68 |
| 70 kg | 0.49 | 0.98 | 1.96 |
| 80 kg | 0.56 | 1.12 | 2.24 |
| 90 kg | 0.63 | 1.26 | 2.52 |
Everything you need to know about running
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