30 Day Running Plan To Lose Weight

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running to lose weight

30 Day Running Plan To Lose Weight 

Scientific research has proven that running is a very effective way to lose excess body weight. In combination with a calorie-monitored and balanced diet, running can help you effectively speed up the rate at which your body burns fat. Nonetheless, it’s easier said than done. If you want to lose weight effectively by running, you need to understand the methods that work and why they do.

Running and Weight-loss

Intake and usage of calories is the basic science governing any weight loss regime. Basically, for your body to lose weight, it must burn more calories than you take in every day. On average, a man utilizes about 2,500 calories daily. Therefore, if the average man consumes 2,500 calories each day, there will no change in his body weight. If he consumes more than the required amount, say 3,000 calories per day, he will have gained 500 extra calories. Instead of wasting these excess calories, the body converts and stores them as fat. It is important that you know the amount of calories you should consume to facilitate weight-loss. In the same vein, an average man who takes in about 2,000 calories in a day has consumed 500 calories below the amount his body requires. To meet up with his caloric needs, his body will have to turn to his fat stores and burn 500 calories. This is the science behind weight-loss. Following this mechanic, there are two ways to go about weight loss. You can either decrease your calorie consumption while maintaining the same amount of activity (that is, dieting), or you can increase your daily activity while consuming the same amount of calories (that is, exercising). The most effective weight-loss plan, however, combines both of these.

How Many Calories Do We Burn When We Run?

Three major factors influence the amount of calories your body will burn – your body weight, the distance covered during your run, and your running speed. Running at a slower pace for a long time can burn just as many calories as running fast for a shorter period. The more you weigh, the more effort required by your body to move, and the more calories your body will burn. Thus, the amount of calories that will burn in an overweight individual will be more than the amount a slim person who covers the same speed and distance will burn.

Take a look at these examples to guide you:

  • A person who weighs 160 pounds running for 30 minutes at 5 mph will burn 291 calories.
  • A person who weighs 200 pounds running for 30 minutes at 5 mph will burn 364 calories.
  • A person who weighs 240 pounds running for 30 minutes at 5 mph will burn 436 calories.
From the examples above, for every 40 pounds of an individual’s weight, he/she will lose an extra 74 pounds when they run the same distance. A general method of telling the amount of calories a person will burn in 30 minutes is multiplying his/her total body weight in pounds by 1.8.
running to lose weight

How Much Running Will Expedite Weight loss?

Since you know the caloric amount that your body will burn while running, the next thing to know is the distance you should run to speed up your weight-loss significantly. One pound of body fat holds around 3,500 calories. Therefore, losing a pound of fat requires burning 3,500 calories above your caloric intake. You will lose two pounds of fat if by burning 7,000 calories, and so forth. Your weight-loss goal is safe and practical if you decide to lose between one and two pounds of fat every week. Your objective should be having a calorie deficit between 500 and 1,000 every day. Losing a pound each week may seem slow, but you will appreciate it in the long-run. It would mean that you lose about 52 pounds each year!

How To Calculate Calorie Expenditure.

  • Recall that to know the amount of calories your body can burn in 30 minutes
  • you need to multiply your body weight in lbs by 1.8.
  • Thus, to know how long you should run each week, multiply your body weight in pounds by 1.8
  • Then divide your answer by 30.

How To Calculate Your Energy Expenditure By Body Weight.

This will give you the number of calories you will burn per minute. For instance:
  • a person weighing 250 pounds will burn 450 pounds every 30 minutes.
  • If we divide this (450) by 30, then that person would burn 15 calories for every minute they run.
  • After calculating the amount of calories your body will burn every minute, divide 3,500 by the value you got.
  • This will give you how long you should run weekly to lose a pound of fat.
  • From the example above, a person weighing 250 pounds burns 15 calories every minute.
  • We get 233 minutes or 3.8 hours per week when we divide 3,500 by 15.
With this knowledge of your weekly run-time, you can split it over a certain number of days per week. A solid weight-loss plan splits running sessions over 4 or 5 days each week, with rest or recovery periods in between. From our example:
  • person weighing 250 pounds could run for 46 minutes,
  • 5 days each week or 58 minutes,
  • 4 days each week and they’ll lose a pound of fat whichever way.
I have compiled an easy four-week running plan that will help expedite your weight-loss goal and save you the stress of making all of these calculations. This exercise plan can help start you off if you’re trying this for the first time. It’s mandatory that you warm up for 5-10 minutes before you begin each workout, and then cool down with 5-10 minutes of stretching when you are done. For optimal results, do each workout at least three times each week.
30 day running plan to lose weight

Four-Week Running Plan To Lose Weight

First week
  • Slow to medium pace run: 20 seconds.
  • Walk for 40 seconds.
  • Repeat 5 times and then rest for 120 seconds.
  • Repeat the 5-minute interval and 2-minute rest 4 times.
  • Total workout time: 28 minutes.
Second week
  • Medium pace run: 15 seconds.
  • Walk for 45 seconds.
  • Repeat 5 times and then rest for 60 seconds.
  • Repeat the 5-minute interval and 1-minute rest 4 times.
  • Total workout time: 24 minutes.
Third week
  • Medium pace run: 30 seconds.
  • Walk for 30 seconds.
  • Repeat 5 times and then rest for 60 seconds.
  • Repeat the 5-minute interval and 1-minute rest 4 times.
  • Total workout time: 24 minutes.
Fourth week
  • Top speed sprint: 10 seconds.
  • Walk for 50 seconds.
  • Repeat 5 times and then rest for 90 seconds.
  • Repeat the 5-minute intervals and 90-second rest 4 times.
  • Total workout time: 26 minutes.
Note: Though the duration of the workout for the fourth week is less, it is way more intense than the first three weeks. Beginners may find it challenging to attain top speed after just four weeks. Beginners may find it challenging to attain top speed after just four weeks. Nevertheless, make sure to put in your best because these short sprints will progressively boost your running speed, weight and stamina.

Topic: Running To Lose Weight

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