Description
This article is from the running
Beginners' FAQ, by Ozzie Gontang with numerous contributions
by others.
26 Running and weight loss
[Sherwood Botsford]
For many this is the reason they start running. It's not a bad reason to
start. (Are there any bad reasons to start running?)
Running burns roughly 100 Cals/mile. This varies from individual to
individual, depending on their weight, and their running efficiency. But
for ball park calculation it's close enough. Curiously it doesn't much
depend on speed. Go faster, you burn calories faster, but you also cover
distance faster. The two effects cancel. If that were all the benefit,
you'd better like running a lot if you've got a lot of weight to lose.
Thirty to Forty miles per pound. Ick. However, the effects of running will
speed up your metabolism somewhat for hours afterword, so you end up
burning more calories sitting still than you used to.
Muscles can burn either glucose or fat. (Actually fatty acids...) At high
speed (more than 70% of aerobic max) glucose burning dominates. At low
speed (about 60% of aerobic max) fat burning dominates. So if weight loss
is your main goal, run lots of miles at a pace you can carry on a
conversation.
Running doesn't cause appetite to increase much. For many it decreases
appetite. As long as you're starting to do things because it's healthy, cut
down your fat intake, and increase your vegies.
As you lose weight, you will find that you run better, faster, and enjoy it
more. Further, without the extra pounds banging on your knees and ankles,
you are less likely to hurt yourself.
Finally, it took years to get into the awful shape you are in. Be patient.
It will take a long time to get rid of excess weight. Figure on 1 to 2 lbs
per month.
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