A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories. Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound. Treadmills are consistent and familiar all throughout. Aside from the safety factor in running indoors, treadmill users like the familiarity aspect of the equipment. What is more, you can set the speed and the incline of the contraption. In treadmills, you do not have to worry about rains, extreme heat, or snow. Running and Other Exercises in Effective Weight Loss Programs Do you need an effective weight loss program? Fret no more. There are numerous weight loss systems that are designed to help you shed off unwanted and excessive weight. It is true that it is far easier to gain weight than to lose it. There is no doubt about that fact. There are good-looking and muscled personal trainers who have attained the body structure from good genes or the intake of steroids. Good personal trainers would always offer the option of working hand in hand with a doctor. By that, the trainer would determine what ailments the physical trainer is suffering from, and he would be able to design exercises that would be fit for the client. You would notice that when you run regularly or everyday, your body could manage to comfortably run longer. In the process, your hips, thigh, and your abdomen would get better shapes. When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. As you progress week by week, you can increase the time for running and decrease the time for walking. 4. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. You can write the type of workout for the day, time, and distance. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers.