Running is an effective exercise to lose weight, strengthens muscles and burns calories, which can help you lose weight. If you have the time and energy to running on a treadmill two hours a day you can lose weight, but only if you accompany it with healthy eating habits and avoid injuries.
The formula for losing weight is simple: you have to burn more calories than you consume. Your body burns a certain amount of calories each day just to maintain basic metabolic functions operating. This number is your basal metabolic rate (BMR) and varies depending on the size body , sex and age. According to the Mayo Clinic, also burns calories to process food and get energy for basic daily activities. The total calorie burn those factors is the amount you need to maintain your current weight. As long as you do not eat more than that number of calories you burn running, lose weight.
The number of calories you burn in two hours on the treadmill depends on your weight and the speed at which you run, assuming you run at. As a general rule, the Mayo Clinic says that a 160 lb (72 kg) burns 584 calories per hour running 5 miles (8 km) per hour and 986 calories per hour while running at 8 miles (13 km) per hour . That same person, running for two hours at about 5 miles per hour, burn 1168 calories. Burn 1 pound (0.45 kg) is equal to burn of about 3500 calories. Assuming you ate almost the number of calories needed to power the functions body and daily activities and took one day off a week, this would lead to lose 2 pounds (0.90 kg) of weight a week.
Running on a treadmill for two hours each day requires a great amount of energy and can make you feel hungrier than usual. To lose weight, you must be careful to consume more calories than you burn. Because the food you eat can have a direct impact on the quality of your training, aimed at food safe and of high quality. “Running Times” recommends that you keep track of the food you eat to identify patterns, as low levels of carbohydrates. Compare the record of food against what you feel in each race to see how different amounts and combinations of foods affect you. If you’re slow on the run, you may need to eat more or choose foods healthier. A poor diet can cause you to slow down or using bad posture in a race, which reduces calorie burning.
Rest and recovery
To make sure your body is functioning well and burns calories efficiently, you have to take days off to let your body recover. Without them, your body is susceptible to overuse injuries that can affect you for months, making it difficult to burn calories and lose weight. According to “Running Times,” recovery days are essential to staying healthy. You will need to drink plenty of water, getting enough sleep, and get a balance of complex carbohydrates and lean protein to help muscles recover.