Fitness/ weight loss training - running regularly can be a great way to loose weight as it is a very vigorous exercise and an effective way to burn a lot of calories in not a long period of time.  Running for an hour can typically burn 500 calories, depending on the speed and the weight of the runner. To loose weight you must burn more calories than consume on your diet so you will also need to follow a healthy diet.

Runners who wish to loose weight often follow special programs, one of the most popular is the pyramid speed workout or the interval workout. These workouts involve alternating higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build up endurance and burn more calories than normal running. The pyramid speed interval workout starts (after a warm up) with a short 1 minute high intensity work out followed by 1 minute low intensity recovery period. This process gradually increases by a minute until it reaches the 5 minutes high intensity and 5 minutes recovery and then working your way back down to 1 minute.