Running is an effective way to lose weight [1], as long as you're burning enough calories [2] to create a deficit — so just how much do you need to run [3] to see results?

To burn one pound of fat in a week, you need to create a 3,500-calorie deficit [4] through diet or exercise, Corey Phelps [5], an NASM-certified personal trainer, told POPSUGAR. She recommends running three to four times a week for a minimum of 30 minutes to start losing weight, but the number of calories you'll burn varies based on a number of factors, including your weight and pace.

For example, a 65-kilogram woman running at 5 miles per hour — that's a 12-minute mile pace — would burn roughly 265 calories in 30 minutes. You can estimate your own calorie burn using this online calculator [6], and then work to make up the difference by cutting calories from your diet [7].

For best results, Corey suggests varying your speed, as well as the incline or terrain, depending on whether you're running outside or on a treadmill. (If you're a beginner, just be careful not to overdo it — take your time building up your distance and the length, frequency, and intensity of your workouts to avoid injury [8].) But ultimately, it's your diet that will determine your success. "You cannot outrun poor eating habits," Corey said. "Pairing a healthy diet with cardio and strength-based training [9] is the ideal formula for building a healthy and lean physique."