How long should you run to lose weight?

You started running a month ago, and yet when you hop on a weighing scale you are let down by the results. It’s true that running helps you burn a lot of calories. Running can help facilitate fat oxidation in the muscles, breaking down the fat more efficiently. Being a high-intensity activity, it can also contribute to improving your metabolism, helping you burn more fat and calories. If you do not see the weight loss results with running, you could blame the duration of your run.

For how long should you run? Just running for 45-minutes once a week or going for a couple of 20-minutes run a week won’t help you lose a considerable amount of weight. To lose at least one kg in two weeks, you need to torch 500 calories every day. A person running 10 minutes per kilometre can burn as much as 600 calories in a 60-minute run. To achieve that you need to run for an hour 3-4 times a week and perform metabolism-boosting strength training workout on the other days, says Sagar Pednekar, fitness expert, Gold’s Gym, India. This translates into running more than 5-6 miles a week. Here are 7 ways to transform your run into a full body workout and weight loss routine. Including other forms of cardio such as spinning and Zumba will also help you burn a lot of calories.

Beginner’s tip: If you are a beginner, start with running short distances and as you gain your stamina and gradually increase your speed and distance. Then you can start running sprints for 2 minutes, 3 minutes and slowly increase the time of the sprint. Here’s how you can use the treadmill effectively to lose weight.

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