How to Lose Weight by Running for 45 Minutes

How to Lose Weight by Running for 45 Minutes

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Running should be one part of your fitness plan, not the entirety of it.

David De Lossy/Digital Vision/Getty Images

Running for 45 minutes alone won't be enough to help you lose weight. Instead, you'll need to stick to a running schedule that keeps you active most days over the course of several months. While it's possible to lose weight with exercise alone, your weight-loss will speed along more quickly if you reduce your daily caloric intake.


Calculate your daily caloric needs. This is the number of calories you need to eat each day to maintain your weight if you don't alter your activity level. Your doctor can help you with this, or you can try a caloric needs calculator. Then determine how many calories you eat each day by keeping a food log for a week. If you eat more than your daily requirement, you'll gain weight. If you stick to your daily requirement, you'll lose weight running, but can lose even more weight by cutting calories.


Cut unnecessary calories from your diet. Keep an eye on sugary, salty snacks and high-calorie drinks. Choose low-calorie snacks that keep you full, such as granola bars and fruits, and steer clear of heavily processed foods, which tend to contain empty, unhealthy calories. Running 45 minutes -- even if you run every day -- will result in less than a pound a week of weight-loss if you don't also cut calories.


Calculate how many calories you'll burn with a 45-minute run. Intense, fast runs burn more calories, and heavier people burn more calories than light people. For example, a 180-pound person will burn about 532 calories running for 45 minutes at 5 mph. If you increase your speed to 6 mph, you'll burn 666 calories in 45 minutes.


Determine how frequently you'll need to run to lose weight. You'll have to burn 3,500 calories for every pound of fat you want to lose. Divide 3,500 by the number of calories you burn running. The result is the number of runs you'll need to go on each week. For example, a 185-pound person running at 6 mph for 45 minutes will need to go on about five runs a week to lose a pound each week.


  • Interval training can help you burn even more calories. Try running at a moderate clip for one to two minutes, then bursting into a sprint for 30 seconds to a minute. Repeat this pattern for the entirety of your workout.


  • Don't cut calories too quickly, or you might not have energy to run.
  • Talk to your doctor before you begin any new fitness routine.

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