5-10 pounds or so.

Running can help users consume excess calories and lose body fat. 40 minutes of jogging can consume about 350 calories, while one kilogram of fat is about 7,700 calories. That is to say that the calorie consumption of 22 days of continuous running is equivalent to the calories of 1 kilogram of fat. People who commonly adhere to running training, the lower limb muscles will be exercised, the body will slowly become better, and the body burden will be reduced.

After running?

Don't stop and rest immediately after running. After running, the human body all over the body to get activity, should make all parts of the body slowly relax down, it is recommended to run after strolling a few hundred meters, the whole body completely relaxed, and then do some force to the waist, abdomen, legs, arm activities.

After running, be sure to stretch the leg ligaments (the purpose is not to let the calf muscle lumps, stretching the muscle line, so that the muscle line becomes long and slender) stretch the leg ligaments in many ways, you can straighten the legs, bend over and reach the toes with your hands, you can also use your feet to resist the steps, leaning forward or lunge to press the legs can also be.

The above references? Baidu encyclopedia - running, people's network - long-term adherence to running on the body has 6 benefits