Ok, here's the math.

A pound of fat = 3500 calores.

A mile of running burns c. 100 calories (more or less depending on your weight).

The last week of C-to-5k has nine miles of running if you run for distance rather than time, and most people don't - - for most people the distance covered is less than this.

So by the end of C-to-5k you're burning 900 calories by running - just over a quarter of a pound - and for most C-to-5kers, it'll be less, because the distance will be less.

So why run at all? There's a number of reasons. C-to-5k is running kindergarten. It's just the beginning, and regular weight-bearing cardio-vascular exercise does more good things for your body than there's room to type here.

In order to lose weight, you either have to take fewer calories in, or use more, or both. The "both" option is the one that makes most sense - you get the non-weight related exercise benefits and you don't have to exercise so much you risk injuring yourself.

Most people find that they need to think consciously about fuelling their running when they get to 35-40 miles/week. You're not there yet, and it will be a while before you are, but if you stop in Week 4 of C-to-5k you never will be.

When you say you're "watching what you eat", what do you mean? Most people find that some form of food diary is vital - be it an orgnaized program like Weight Watchers, or a notebook, or something online like www.fitday.com[/URL" target="_blank"> or www.sparkpeople.com.[/URL" target="_blank"> Those two online resources are particularly useful because they also calculate your intake of vital vitamins and minerals, and tell you what proportion of your intake is carbs, what percentage protein, etc.

Please don't try to run faster. Speed kills newbies. Run at a pace that allows you to talk out loud (or sing) - and as your cardiovascular system adapts, you'll get faster without even trying.

Running teaches patience. Are you ready to learn? I have no idea.

Lontach - awesome post!

Jennifer, a couple of extra suggestions:

1. Take vital measurements (each arm, thigh, waist, hips, bust) with a tape measure and use this as well as scales!

2. Measure yourself fortnightly (and if you have the discipline, stay off the scales!)

3. If you can add 1x circuit training class in without compromising your running, do so. It will provide a nice form of cross training, plus the use of weights will provide a little bit of strength training

4 . Since it sounds like you're a member of a gym, ask them to provide you with a basic whole body strength workout (you won't get bulky!) The greater proportion of muscle mass you have in your body, the more effective your body is at burning fat.

Think of the C25K as a commitment to weightloss and a healthy life - it took a while to put the weight on, and it will take a bit of time and investment to lose it. Starting is hard, but what you are doing at present is building a great foundation to support weight loss (which will happen!) and a healthy life. Good luck.

I think iontach covered it all except ...

The Runners World article that someone posted a link to in another thread (I think the one about carbs which sugar) suggests that the news re: running and weight loss is even more bleak than I already though ... that is, one might burn 100calories while running a mile but that same person would burn 35calories (number made up) while watching TV ... so those 9 c25k miles are really great great great for psychological and physical reasons (lots other than weight) but won't be the answer to your problems.

These number are actually making me think more about my own experience. When I up training I seem to lose (not always but I have to watch out for it). However, I don't track calories or generally activity too carefully. I wonder if it could be that I eat less when doing lots of hard workouts (happens especially when hot) and I feel like training more in summer when I move anyway?

Jen, I understand your desire to shed pounds quickly. I'm on week 8 of the C25K, and I'm feeling great, but I can't help but think that I'd be able to run faster and farther if I wasn't carrying around an extra 25+ lbs.

I went from no exercising and an eating free-for-all to exercising 4-5 days a week and watching what I eat. I've lost just 6 lbs since June 1. I also haven't seen a huge change in clothes--the tight shorts I thought I might be able to wear by August are still too tight to wear--but I try to concentrate on what is different--my butt doesn't jiggle as much, I actually have muscles in my legs where they weren't evident before, and I don't get winded running up my basement stairs. That convinces me I'm moving in the right direction.

Someone already suggested this, but it is worth repeating--don't weigh yourself too often. I was weighing every day and that was very discouraging. I've read that people who start an exercise program (who have been pretty sedentary) should refrain from weighing for 2 - 3 months. The reason being that such a person's body is going through major changes--their body chemistry, muscle mass, hydration, etc. is all changing and those changes will be reflected on the scale although they don't necessarily have a lot to do with actual fat being lost. Two months is a long time, but I've managed to cut back to once every 2 or 3 weeks, and it has helped me to focus on other benefits of running rather than just obsessing about weight loss.

The other thing I've started to do is working with weights. I did some research on weight loss and articles in reliable journals suggest that women who do weight training 2 -3 times a week lose more weight than those who do only cardio/aerobic exercise. I had the people at my gym set me up with a program, and 4 of the 7 lbs I've lost have come off since I started doing that. Coincidence? Maybe, but it can't hurt.

So good luck with the program and be sure to take satisfaction in all the little victories along the way.