Expert: Ken Alan - 12/27/2008

Question
QUESTION:

My goal is to lose weight/fat… and I would like to know which of these 3
programs would be best for this:

 1. 5 days a week running 3 miles (9-10 minute mile pace)
 2. 3 days a week running 5 miles
 3. 2 days a week running 7.5 miles

 Your expertise and any other insight would be appreciated, thanks

ANSWER: Good question.  The recommendation depends on some additional inforamtion about you. Are you currently running or doing other physical activity?  Do you have any knee problems, back problems, etc.?  When's the last time you've seen a doctor?  Heart okay?  Blood pressure okay?  Do you take any medications?  How old are you?  Male or female?

---------- FOLLOW-UP ----------

QUESTION: I am a male,39, I ran the chicago marathon this year, everything else is a
ok.... except i want to workout most effecient as possible. I just am carrying
an extra 10 pounds in my mid-section i need to lose.  I don't have very good
eating habits. I lift 20-30 minutes a day, and I run 4 -5 days a week 30
minutes.

It goes back to the fat burning that you get after the 1st 20 minutes of
running. So I was thinking if I run in the 5 mile or 7.5 mile category my body
is in the fat burning stage for longer so it would be better but a few friends
don't think it works like that.  That is why I ask.  Please don't tell me to just
watch my diet... that's what my wife tells me.  Im 6 ft, 185lbs.  "Tight in the
waist"

any insight appreciated

Answer
I'd recommend 3x per week schedule as the best choice of the 3 you are considering.  You will have approximately 1 pound of fat loss every two weeks if you don't change your diet.  (If you consume less calories per day, the rate of weight loss accelerates.  If you consume more calories because of the activity, it tends to cancel out the calories burned from running.)
Glad you're motivated to exercise.  Now do it!  Hope this helps.