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- Running and jogging for weight loss: How often should we go running or jogging to lose weight?
- Running or jogging: How many times per week and for how long should we go running or jogging to lose weight?
- Running and jogging: Which plan should you follow and how often should you go to lose weight?
- Estimates, calculations and weight loss results, along with several examples of training plans to help you improve your running!
- Performance, effects and impact “before/after”: List of low-intensity running programmes over 1 month!
- 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 programmes over 1 month at high intensity!
Running and jogging for weight loss: How often should we go running or jogging to lose weight?
Everything you need to know about running
How often should you go for a run or a jog to lose weight fast and see results? Can running and jogging help you lose weight? How many times per week and for how long should you run or jog to lose weight and burn fat? The tool below enables you to track the effects of running and jogging over a month. Simply select the duration of your running/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 kilos!
Running or jogging: How many times per week and for how long should we go running or jogging to lose weight?
Find out more about running and jogging for weight loss!
Regular exercise combined with a healthy diet can help you slim and tone your body, but some disciplines are more effective than others at helping you lose weight. What about running and its calorie burn? How long and how many sessions a week should you run to lose weight and achieve 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 prolonged and constant effort, which works the heart and encourages fat burning. 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 effort, the more calories you burn. However, to achieve effective and lasting results, running must be done 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 more than 8km/h is a high-intensity activity with a MET value of 8. It burns 8 times as much energy as physical activity at rest, in the same way as physical activity such as handball, Zumba or polo.
- Running and walking MET = 7
- Running at over 9.5km/h MET = 10
- Running at over 13km/hMET = 13
Running and jogging: Which plan should you follow and how often should you go to lose weight?
Estimates, calculations and weight loss results, along with 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 lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of low-intensity running programmes over 1 month!
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
low 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
low 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 programmes 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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