Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running.

Healthy Eating is the First Step
If you hope to lose weight by running, keep in mind that you’ll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you’ll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. One way to prevent “stealth calorie” consumption or mindless eating is to write everything you’re eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you’ll think twice before putting that chocolate-covered donut in your mouth.

Get more tips on how to avoid overeating by controlling your portion sizes.

More:
5 Smart Eating Rules for Runners
Best Foods for Runners
Healthy Snacks for Runners
Six Simple Changes for Healthy Diet
Common Weight Loss Mistakes

Run Regularly
If you want to run to lose weight, you’re not going to get it off by running once a week. It’s best to get some activity every day but, if that’s not possible, try to shoot for at least 3-4 times per week. If you find that your motivation to run is suffering, follow these tips to get inspired.

More:
Make Running a Priority
Top Excuses for Not Running and How to Beat Them
How to Start a Running Habit

Keep it Challenging
Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You’ll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.

Speed Workouts:
Fartlek Treadmill Workout
Pyramid Speed Workout

Get more tips on how to boost your metabolism.

Eating for Performance
If you’re running regularly and you’re training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn’t allow you to train with adequately fueled muscles. You shouldn’t skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.
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