You can maximize the effectiveness of running in place by doing it on a treadmill.
Running in place can provide you with a speedy workout you can do virtually anywhere. Whether or not you shed pounds depends on how frequently and for how long you run -- and whether or not you're eating too many calories. Boosting metabolism, however, is a slightly more complicated endeavor, and running in place is unlikely to do much for your metabolic rate.
Running for Weight-Loss
Running is a type of cardiovascular exercise that can help you burn the calories that your body converts into fat. A minute or two spent running in place won't do much for your waistline, but if you regularly run in place for extended periods of time, you can lose weight. According to the Mayo Clinic, one hour spent running at 5 mph burns 606 calories in a 160-pound person. To lose a pound a week running in place alone, you'd need to run almost six hours a week.
The Importance of Diet
A healthy diet can shorten the amount of time it takes you to lose weight. Your weight is primarily based upon how many calories you burn each day compared to how many calories you take in. Even if you run regularly, if you steadily take in 100 extra calories a day, you'll gain weight. If you cut calories while exercising, though, you can expect to lose weight more quickly. Cutting 500 calories from your diet each day can help you lose a pound a week, but if you run regularly, you can achieve this goal by cutting fewer calories.
A number of factors affect your metabolism. Your basal metabolic rate is the minimum number of calories you need each day to maintain your weight at your current activity level, and running can increase the number of calories you need each day to maintain your weight. However, the speed at which you lose weight is partially a product of genetics. Your muscle mass also affects your metabolism because muscle burns more calories than fat. Larger people also burn more calories, since they require more energy to move their bodies. Consequently, if you lose weight without building muscle, you might burn fewer calories when you exercise. But if you shed fat and build muscle, your metabolism will increase.
Interval Training for Metabolism
Interval training is a type of exercise that can help to boost your metabolism. If you want to incorporate interval training into your running workout, try running in place at a moderate pace for one to two minutes. Then increase to a sprint for one minute, and slow back down to a moderate run or jog. Continue alternating your pace for the duration of your workout -- at least 20 minutes for maximum benefit. A treadmill can make interval training practical and easy. Simply change the pace on your treadmill every few minutes. For an even more challenging treadmill-based interval workout, increase the incline when you do intense intervals.