Weight Loss Running Simulator
How long do you need to run to lose weight? This simulator calculates the number of hours and running sessions needed based on your weight, your goal, and your running speed. Adjust the speed slider to see how your pace affects the number of sessions required.
Calculate Your Running Sessions
⚠️ Important Information
This simulator is based on the theoretical principle that 1 kg of body fat = 7,700 kcal and that running burns approximately 1 kcal per kg of body weight per km covered.
- In reality, weight loss depends on many factors: diet, metabolism, hydration, muscle mass...
- A healthy weight loss is 0.5 to 1 kg per week maximum.
- Running too often without recovery can lead to injuries and exhaustion.
- Diet represents 70-80% of weight loss, exercise 20-30%.
Consult a health professional before starting a weight loss program.
Tips for Losing Weight Through Running
🏃 Gradual Progression
Start with 2-3 sessions per week and increase gradually. Don't exceed 10% more volume per week.
⏱️ Duration vs Intensity
To burn fat, favor long sessions (45min-1h) at moderate pace rather than short intense sessions.
🍎 Nutrition
A moderate caloric deficit (300-500 kcal/day) combined with running is more effective and sustainable than a drastic diet.
💪 Strength Training
Add 1-2 strength sessions per week to preserve muscle mass and increase metabolism.
😴 Recovery
Sleep (7-9h) and rest days are essential. It's during recovery that the body transforms.
📊 Tracking
Weigh yourself once a week, in the morning on an empty stomach. Daily variations are normal (water, digestion).