Can Running and Jogging Help You Lose Weight? How Often and for How Long Should You Run or Jog to Shed Pounds?

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Running and jogging for weight loss: How often should we go running or jogging to lose weight?

Are running and jogging effective for weight loss?

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!

on Running, 8km/h
Weight loss estimation calculator based on time and number of weekly workouts
By selecting a sports activity of your choice and the duration of a session, this RegiVia calculator allows you to estimate your monthly weight loss "in kilograms" based on the number of training sessions per week.
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1.CALCULATION
2.ANALYSIS
3.SOLUTIONS

Result of your expenditures

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Monthly weight loss estimation based on the number of sessions!
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4 per week
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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!

Enter all required values.

1.CALCULATION
2.ANALYSIS
3.SOLUTIONS
Your Body Mass Index
BMI = 00
Status = 00
Your weight indicators
Your current weight =00
Ideal weight (Lorentz formula) =00
Personal goal = 00
Average target weight
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Average weight to lose
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1.CALCULATION
2.ANALYSIS
3.SOLUTIONS
Take the Challenge: Achieve Your Goal with Our Guide!

Running or jogging: How many times per week and for how long should we go running or jogging to lose weight?

How many times a week and for how long should we run or jog to lose weight and see results?

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

Weight30 minutes1 hour2 hours
40 kg0.070.130.26
50 kg0.080.160.33
60 kg0.100.200.39
70 kg0.110.230.46
80 kg0.130.260.52
90 kg0.150.290.59

Running at
low intensity

Weight loss results for 2 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.130.260.52
50 kg0.160.330.65
60 kg0.200.390.78
70 kg0.230.460.91
80 kg0.260.521.05
90 kg0.290.591.18

Running at
low intensity

Weight loss results for 3 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.200.390.78
50 kg0.250.490.98
60 kg0.290.591.18
70 kg0.340.691.37
80 kg0.390.781.57
90 kg0.440.881.76

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

Weight30 minutes1 hour2 hours
40 kg0.070.150.30
50 kg0.090.190.37
60 kg0.110.220.45
70 kg0.130.260.52
80 kg0.150.300.60
90 kg0.170.340.67

Running at 8 km/h

Weight loss results for 2 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.150.300.60
50 kg0.190.370.75
60 kg0.220.450.90
70 kg0.260.521.05
80 kg0.300.601.19
90 kg0.340.671.34

Running at 8 km/h

Weight loss results for 3 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.220.450.90
50 kg0.280.561.12
60 kg0.340.671.34
70 kg0.390.781.57
80 kg0.450.901.79
90 kg0.501.012.02

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

Weight30 minutes1 hour2 hours
40 kg0.090.190.37
50 kg0.120.230.47
60 kg0.140.280.56
70 kg0.160.330.65
80 kg0.190.370.75
90 kg0.210.420.84

Running at 9.5 km/h

Weight loss results for 2 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.190.370.75
50 kg0.230.470.93
60 kg0.280.561.12
70 kg0.330.651.31
80 kg0.370.751.49
90 kg0.420.841.68

Running at 9.5 km/h

Weight loss results for 3 sessions per week

Weight30 minutes1 hour2 hours
40 kg0.280.561.12
50 kg0.350.701.40
60 kg0.420.841.68
70 kg0.490.981.96
80 kg0.561.122.24
90 kg0.631.262.52

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