Weightloss and running: the rules

How to lose weight running.

Running burns calories like no other physical exercise. This is great news for weightloss but it’s not the only factor you need to consider. Losing weight is no easy feat but if you read up and keep running you’ll get their a lot faster. Here is some essential info to help you on your way.

BMR calculator

To lose weight you have to burn more calories than you take in, so it’s a good idea to know how many you need in the first place. Start by working out your basal metabolic rate (BMR), which is the number of calories you’d need to keep your body ticking over if you were to stay in bed all day. Calculate your BMR by using the formula below. Then multiply that figure by 1.55 to account for ‘moderate’ exercise (running three to five days a week) and you’ll find how many calories you will need to maintain your current weight.

BMR for women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

BMR for men = 66.47 + (13.7 x weight kg) + (5 x height in cm) - (6.8 x age years)

What does it mean?

Understanding how much running it takes to burn calories is crucial. Based on a 12st beginner running at 10min/mile, burning 730kcal/hour, here’s how long you need to spend pounding pavements to burn off a…

Small Milky Way (122kcal): 10 mins

Can of Stella Artois (243kcal): 20 mins

Burger King Caesar Chicken Wrap (365kcal): 30 mins

McDonald’s Big Mac (487kcal): 40 mins

Pret A Manger all-day breakfast sandwich (608kcal): 50 mins

Pizza Express Quattro Formaggio (730kcal): 60 mins

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Discuss this article

I am 44years old and have just started running as I wanted to lose weight. I started going to a boot camping in march and have lost about 2stone 6lbs over 4 months doing various exercises. I have now been running for about 4 weeks on and off and have managed to run a couple of 6mile runs with ease but just cant get rid of any weight.am I doing something wrong? I weight 92kg and am 5ft 10 but big boned. everywhere you read it says I am over weight? but I am not.how would you get rid of the weight?

Posted: 26/06/2015 at 07:05

Losing weight is 95% diet and the other 5% is diet too. Running will just help motivate you and give you a distraction that is not food.
At your height vs weight you will be overweight based on the BMI scale, but if your bodyfat is below 20% you are not over-fat, which is what is meant when people say overweight.
Finding out your real bodyfat% is tricky and expensive. A rough guide can be got from online calculators that ask for measurement of various body parts to gain a vague picture of your makeup.

Personally I'd say it sounds like you are very heavy for your height, unless you are as lean looking as ussain bolt.
Posted: 26/06/2015 at 13:40

It seems that waist circumference is the best measure, rather than BMI. The simplest measure I've heard is that waist circumference should be less than half your height. So, forget the scales- get a tape measure, and write down waist circ. each week. Running is not a good way to lose weight until you get to a fairly high mileage perweek, however, it is great for fitness, and surely more enjoyable than boot camp!

Keep it up- it takes time to see the effects, but wekk worth persisting.

Posted: 27/06/2015 at 18:51

^^ I have read that too ^^^
Waist to be measured at the navel (or 1 inch above the navel if that is narrower).

The article also stated that a waist size over 40 inches is the single biggest indicator for obesity related illness like high BP and diabetes.
Posted: 27/06/2015 at 20:17

tricialitt wrote (see)

Running is not a good way to lose weight until you get to a fairly high mileage perweek,.


Past couple of years I've realised the sad truth of this. Unless you have decent will power to not indulge your hunger so you eat sufficiently less that you are running off then the weight is still an issue ... and if you had this will power you wouldn't have a weight problem in the first place. So I'm basically going to keep upping the weekly mileage until I find a level I can't eat off. (at 40 mpw atm). And I'm addicted to running and races now anyway so weight isn't the only factor.

As always, different people different things though!

Posted: 30/06/2015 at 12:44

What they don't tell you is that when you get to 'fairly high mileage per week' you're body has learned to burn fat rather than sugar when you run (fat gives you more energy per gram so you are losing less weight now) and your form will have improved so that you get through fewer calories per Mile ran.

That's not to say running no doesn't help your heLth. It's just that weight loss is overwhelmingly about taking control of your diet.
Posted: 30/06/2015 at 18:21

Same as everyone else. Diet is how you loose weight, running is great for helping you keep it off.

You'd need to run around 35m a week to loose 1lb on average just running.

just use it as part of your weight loss regime, diet is key. 


Posted: 30/06/2015 at 18:52

What does your diet look like on a typical day?  How often are you running?  Are you doing any other cardio or gym work?

Posted: 03/07/2015 at 15:54

Oddly, since doing much more trail work this year, I'v edropped half a stone, but prior to that, my weight stayed utterly unchanged through about a dozen marathons, but then perhaps I would weigh much more if I didn't!.


Posted: 03/07/2015 at 19:30

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