10 Tips for Running to Lose Weight

Over and over research shows that adding exercise to a weight-loss program helps increase the amount of weight lost as well as increase the chances of keeping the weight off over time. On the flip side, if all you're doing is running and not modifying your diet, you probably won't see the weight loss you'd hoped for. To see the desired outcome of a slimmer you, you have to modify your diet and add the exercise. Check out the 10 tips below on running to lose weight.

1. Keep in mind that a longer run at a moderate speed burns a good amount of calories. Maureen McKinney (Medill News Service/Chicago Daily Herald) wrote in an article, "Statistics from the Weight Loss Control Registry, a research group that studies people who have successfully lost weight and maintained their weight loss, point to the need to consistently burn 2,800 calories through exercise each week in order to successfully lose weight. Rather than fast, exhausting runs, weight loss at this level requires longer, slower runs—about 25 to 30 minutes—spaced three or four times throughout the week. This doesn't mean a good speed workout or hill work doesn't burn a lot of calories, they do! But don't feel like your slower more moderate runs aren't benefiting you. They are! Also, if you're new to running, you'll need to work your way up to more intense workouts in order to avoid injury. So take it slow at first and work your way up and feel good about any and all the running you do.

2. Know your caloric needs. Use Active.com's Caloric Needs Calculator to help you. Then use their Nutritional Needs Calculator to help you break those calories down into carbohydrates, protein, and fat. Keep in mind that it's best to cut no more than 200 to 300 calories per day.

3. Try running in the morning before breakfast. This will force your body to use fat stores for energy instead of all the day's fuel intake.

4. Josh Clark from CoolRunning.com says, "By running, you step up your calorie use significantly, since the average forty-minute run burns about 500 calories. By eating moderate meals and grazing on healthy snacks throughout the day, you can keep your calories below the break-even point (about 2500 calories per day for the average runner) without ever feeling hungry.

5. Remember that running doesn't give you license to eat more. That will defeat the purpose. Don't get in the mentality of banking calorie credits... "I can eat that slice of chocolate cake, because I'm going to run 5 miles this afternoon." Allow yourself a treat from time to time, but don't connect it to your running.

6. If the scales are showing no weight loss or even a gain, whip out the tape measure. Your weight can fluctuate greatly when running, due to hydration levels. Taking regular measurements of your hips, waist, and thighs will give you a better idea of the progress you're making.

7. Add some resistance training to your routine. Not only does this help with improving bone density, it can help you burn more calories.

8. In addition to keeping a running log, keep a food log. Writing down what you eat tends to make you more accountable for what you eat. Also, just as your running log can help you track trends in your training, your food log will help you see negative as well as positive trends in your eating habits that you may not be aware of.

9. No matter what the TV ads say, there's no quick fix. It will take some time to see results. Don't get discouraged. At some point you may even experience a plateau in your weight loss. If this happens try changing your running schedule. Mix it up. Add a speed workout or a hill workout once a week. Throw in some cross training (cycling, elliptical machine, walking, swimming), anything that will throw your body a curve so it says, "Hey, wait a minute, this is different. What' going on here?!" Mixing up your routine will often help get you over that plateau.

10. Find a running coach and/or personal trainer. Being accountable to someone else other than yourself can often keep you on the straight and narrow or in this case, the slim and trim.