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I want to shed a few pounds. I like to run so I am thinking of running to lose some fat. What do you think about it? How many calories can I expect to burn and how many pounds of fat can I lose running say, 3 times a week? Thank you for the information.

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First you have to know that you have to create a caloric deficit to lose fat. You either have to ingest less calories than burned or burn more than you eat. Or the combination of those two. To lose one pound of fat you have to burn 3500 calories. So unless you eat as before or less, you can run for miles and miles every day and still have the same amount of fat after weeks or months. To give you some criteria here are some numbers:
Depending on your weight running at speed of 9 min. per mile you will burn as follows:
125 lbs 150 lbs 175 lbs 200 lbs
654 kcal 786kcal 918kcal 1044kcal
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