If you wanted to lose weight solely by running: You need to have a calorie deficit of about 3500 to lose a pound of weight. Running a mile in about 20 minutes

If you wanted to lose weight solely by running: You need to have a calorie deficit of about 3500 to lose a pound of weight. Running a mile in about 20 minutes is about 200 calories. So you would need to run 17.5 miles over 5 hours and 50 minutes to lose 1 pound. So running about 50 minutes a day, you could lose a pound a week if you don't change your eating habits. Alternatively, if you eat 500 calories less a day, you would also lose a pound a week. You can probably do that just by skipping a part of a meal, cutting out snacking, or not drinking sweetened drinks.