How many kilometers do you run in a day to lose weight

Running 3-5 kilometers per day is more suitable for weight loss individuals, and the specific distance needs to be adjusted based on their weight base, exercise foundation, and physical tolerance.

For those with a large body weight or novice athletes, they can start from 1-3 kilometers and control their pace at 7-9 minutes per kilometer. At this time, they mainly consume glycogen and gradually activate fat metabolism. When running, maintain a heart rate in the range of 60% -70% of the maximum heart rate (maximum heart rate=220- age), which results in a higher proportion of fat energy supply. Running 4-5 times a week for 30-40 minutes each time, combined with dynamic stretching before running and static stretching after running, can avoid muscle damage and improve fat burning efficiency. After running, replenish water and high-quality protein in moderation, such as eggs or milk, to help with muscle repair.

For those who have a foundation in exercise, they can increase their mileage to 5-8 kilometers by using interval running or variable speed running modes, such as alternating between running fast for 1 minute and jogging for 2 minutes, which can break through the plateau period and improve their basal metabolic rate. Avoid long-distance running for several consecutive days. It is recommended to train the next day or engage in low impact activities such as swimming and cycling. If there is discomfort such as knee joint pain or plantar fasciitis, one should immediately reduce running distance and seek medical examination. Running requires dietary control, with a daily calorie deficit of 300-500 calories. Long term persistence is necessary to achieve the desired weight loss effect. Running for weight loss should be done gradually, with a focus on cultivating exercise habits in the early stages and adjusting intensity based on changes in body fat percentage in the later stages. It is recommended to use a body fat scale to monitor data and regularly adjust running plans. Pay attention to replenishing electrolytes before and after running, and avoid exercising on an empty or full stomach. If the weight continues to not decrease, potential disease factors such as thyroid dysfunction and insulin resistance need to be investigated.