What does running tone

Running is a heart-friendly exercise that's adjustable for all fitness levels. And everyone can enjoy running's health benefits, which include lower blood pressure, lower cholesterol, a reduced risk for diabetes and a firmer body. But check with your doctor before slipping on your running shoes.

As with any exercise, the number of calories you burn will depend largely on how much you weigh. But for an average pound adult, running for one hour at 5 miles per hour will burn calories.

Speed up to 8 mph, and you'll burn calories. According to bestselling authors and running coaches Bob Glover and Shelly-Lynn Florence Glover, each mile you run burns about calories with the potential for more depending on weight and speed. While it's not exactly pumping iron, running does work your muscles. Running starts with the legs -- toning the calves, shins, hamstrings and quads.

Traverse up hilly terrain and your glutes will reap the rewards. But running doesn't just firm the lower body. What to Do About It You'll want to stop running until the pain goes away. Then, starting with brisk walking, gradually increase your distance and speed. Mandelbaum suggests no more than a 10 percent increase per week on each of those variables.

If the pain doesn't go away after three to five days of no running, it's time to call your doctor. Also, be sure to warm up before running or any exercise and incorporate leg-strengthening exercises into your workout routine to strengthen the muscles supporting the knee.

And you may need to change how you run, as your stride could be the main culprit, suggests Carol Mack, CSCS , a doctor of physical therapy and trainer in Cleveland who often works with runners.

Talking with a running coach or physical therapist who can evaluate your body mechanics can often make a big difference in taking pressure off your knee, she says. What causes the toenails of distance runners to turn black? Improperly fitted or too-small footwear is usually the culprit, says Mandelbaum, as well as longer toenails. The excess rubbing stride after stride eventually causes enough damage to bruise or bloody the toes.

Doing all three things will bring you closer to that six-pack you always wanted. In fact, according to multiple studies, running is one of the best forms of exercise to burn belly fat.

Unfortunately, even if you run regularly, you may still not be able to remove all of that excess fat around the stomach. Protein bars, energy drinks, and gels are often the foods that prevent the last remaining fat around the belly from disappearing.

So by limiting the intake of sugary foods during training , you may be able to lose that unwanted weight quicker. IF you want to lose stomach fat by running you are going to have to stick to a routine.

To lose any excess weight you are going to need to build up to running 30 minutes or more. Ideally, 60 minutes of running provides the vest weight loss, but as a new runner, you will need to build up to that distance.

First, start by focusing on four to five sessions of running a week. You may need to build up to this amount, so in the meantime replace some running with cycling or swimming. Instead, fit in three 30 minute runs per week, then add a swim and a gym session or dance class. Running with weights is a good way to up calorie burn, get your heart rate pumping, and increase speed, but it may not be great for resistance…. Running in place is typically used as a warm-up exercise, rather than an entire cardio session.

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