Running & Calorie Intake

Hi, sorry if ive posted in the wrong forum i wasnt sure were this was best suited anyways..

Im 18, 120lbs and 5"3.

For the time being im completely sedentary, i used to run daily but stopped because i ended up gaining weight. Anyway im thinking about running again though maybe not as much maybe 3-4x a week only problem is im lost on where to get started. My question is how many miles a day should i run? i used to run about 3miles in 60minutes @ 4.0-4.5mph on 1500-1700 calories but as i said no weight loss. So what would you guys suggest? More miles?? less calories?? how many times a week?? Usually for me its a guessing game because i never know if im doing it right am i going to gain or am i going to lose... I would just like something i can follow that i know if i stick to it ill lose weight, thanks!

If anyone has similar stats and would like to share their routine feel free

We're about the same age, but I'm 5'11" and I weight 150-155 about. I think you should slowly up your miles...and if it's cals you want to desperately burn, just upping the treadmill in incline helps burn more faster. My running background: Six weeks ago I thought running 3 miles was killing me...but now, since following a ten-week running program, I consider those miles almost relaxing. Two days ago I ran 11 miles, the most I've ever run in my life. Over the past 6 weeks...I've run a total of 105 miles. I never dreamt I'd be able to do that. 10 miles alone is about 1,100 and more for me.  Hope that's inspiring for you, because if I can do it, ANYONE can!

Of course, it's still winter where I live so I've been doing this on the treadmill. I expect that once I'm outdoors again, it will be harder, since you're dealing with hills and different terrain, but doing things a little a time really works. I'm not a hardcore runner like my brothers...I run for about 9 minutes and walk about 1 minute. I've tried the other way, where you just don't stop at all, but the prospect of running 2 solid hours does not sound appealing.

Well, I'm not exactly an expert, but here's my 2 cents:

1500-1700 is pretty low, I wouldn't reduce that any more, and if you want to start running again, I would probably even up the calories a little.

Running is fun, but if you have stopped for a while, take it easy getting back into it.  I am a newb runner myself, so I am not the best source of info, but here is an article from coolrunnings about upping mileage:

http://www.coolrunning.com/engine/2/2_1/107.s html

Good luck

I'd suggest trying the Calorie Target tool.  It says that for your stats you should be able to lose 10 lbs by May at 1400 cal/day sedentary activity, or 1500 cal/day light activity (jog or walk 5 miles/day).  So you can lose weight either way, but if you do a little daily exercise you tone up and get to eat more.

thanks for the replies, im pretty familiar with the treadmill im not a fan of using the incline though i feel it makes my calves bulky. Im really just focusing on losing fat from my hip and stomach area and i'd been running for 3months non stop and no change if anything i feel im a little bigger. I read recently that if you run at a slow and steady pace your more likely to lose fat? not sure whether or not its actually true.

I will try do a little extra miles a day though maybe try push to 5, however im a little lost? on these days should my intake be 1500 calories to lose?? or higher if so by how much?

thanks

Hey, I'd recomend doing intervals if it's fat loss you want, I alternate in a range from 3.5 to 5.4 mph and I try to switch it up every 1-5 minutes, It helps to keep your body "guessing" and to keep your heart rate up. I have a polar HRM and with that routine (I do an incline when I'm @ under 4 mph but I know you dont want to go that route) I end up burning 330 for 40 minutes, If I keep it up for an hour I can burn about 500. Hopefully I've helped you out. Oh and fyi I'm 20 years, 5'4" and 123, I'm trying for 110 by june, Since Jan I've lost 8 pounds going this route and trying to eat healthier. I cycle my calories, I don't eat the same every day, generally 1800 - 2000 fri, sat, sun when I do an hour work out and during the week 1200 - 1700 depending on if I work out. If you need any support / motivation, let me know! We're pretty similar in stats :)

I recommend some HIIT. Do something every week to improve your speed. It just does wonders for your resting metabolic rate.