# how far to run to lose 1 KG

@qamarep (4448)
Pakistan
March 27, 2010 11:22am CST
how far should i run to lose 1 KG... i can run 1 mile only each day..
4 responses
@syndibee (799)
• United States
28 Mar 10
I don't know the conversion of KG's to pounds. I approximate 1 mile to 100 calories. 3 miles is 5K so 5K is about 300 calories There are 3500 calories per pound. In order to lose one pound I must run about 45K's That's a lot of running!!!! That is considering you continue to eat exactly the same and run that on top of your current level of activity. This is why they say diet is so important to put with exercise to lose weight. One doesn't work well without the help of the other. My suggestion. Eat fewer calories, but make them super nutrient dense calories and run more :) but don't kill yourself. Increase your running slowly so you don't have to worry about injury. Once you are injured you won't be able to exercise and there's the pain and debilitation on top of that.
@syndibee (799)
• United States
28 Mar 10
I need to think the math through again on how many k's to run for 3500 calories.
@qamarep (4448)
• Pakistan
28 Mar 10
ok same thing with the cycling how fast speed and then how long to lose each 1 kg or 2 lbs...
@Pigglies (9336)
• United States
30 Mar 10
That's more than 45K to lose 3500 calories by that calculation. You need to run 35 miles to lose a pound according to that. Or 70 miles for 2 pounds (little less than 1kg still). Some people do run 70 miles per week, so you could technically lose 2 pounds a week. However, you'd have to build up to it and the problem is that running that much will also make you very hungry. Cycling is generally even worse. However long you were supposed to run for (time wise), just double that.
@BART78 (2931)