Can you lose weight running 10 miles a week?

You can definitely lose weight by running 10 miles a week. However the following should go hand in hand with your running ( 21 ): Eating a healthy diet: Running alone is not enough to lose weight. You need to create a calorie deficit by consuming fewer calories than you burn. Resistance training: Incorporating strength training into your exercise routine can help increase muscle mass, which can boost your metabolism and help with weight loss. Consistency: Consistently running 10 miles a week and following a healthy diet is the key to sustainable weight loss.

How many miles do I need to run per week to stay healthy?

According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week ( 20 ). This equates to approximately 20-30 minutes of running at a moderate pace, five days a week. The following is a sample running plan that can help you meet the recommended physical activity guidelines: Monday: 30 minutes of moderate-intensity running Tuesday: Rest day or cross-train with low-impact activities such as swimming or cycling Wednesday: 30 minutes of moderate-intensity running Thursday: Rest day or strength training Friday: 30 minutes of moderate-intensity running Saturday: Rest day or cross-train with low-impact activities such as yoga or Pilates Sunday: 45 minutes of moderate-intensity running It’s important to note that these are general guidelines and may vary depending on your fitness level and individual goals. It’s always recommended to consult a healthcare professional before you start any new exercise routine.

Can running reduce belly fat?

Running won’t specifically target belly fat. Spot reduction, or targeting specific areas of fat, is not possible. However, running will contribute to overall weight loss through: Calorie burning: Running is a high-intensity exercise that can burn a significant amount of calories in a short amount of time. This contributes to creating a calorie deficit and overall weight loss ( 5 ). Muscle building: Running engages various muscles in the body, including the core muscles, which can help tone and strengthen them over time ( 3 ). Reducing stress levels: Chronic stress has been linked to increased abdominal fat. Regular running can help reduce stress levels and potentially contribute to reducing belly fat ( 18 ). Through a combination of calorie burning, muscle building, and stress reduction, running can contribute to reducing overall body fat, including belly fat.

How many calories does a 10-mile run burn?

According to Harvard Health Publishing, the average person burns approximately 100 calories per mile while running ( 18 ). This means that a 10-mile run can burn approximately 1,000 calories. However, the following factors will also influence the number of calories burned: Body weight: The more you weigh, the more calories you’ll burn while running. Running pace: Running at a faster pace can increase the number of calories burned per mile. Terrain and elevation: Running on an incline or uneven terrain can increase the intensity of your run and therefore burn more calories. Individual fitness level: The fitter you are, the more efficient your body becomes at running and therefore may burn fewer calories.