Running is one of the most popular and effective forms of cardiovascular exercise. Its benefits go beyond improving cardiovascular health and boosting mental well-being; it’s also a powerful calorie-burning activity. The number of calories you can burn running varies depending on several factors including weight, pace, duration, and terrain. This article will delve into these factors, offering a comprehensive look at how running impacts calorie burn.
Table of Contents
Understanding Calorie Burn
To understand how many calories you can burn running, it’s essential to first grasp how calorie expenditure works. Calories are units of energy, and the body uses them to perform all activities, from breathing to running a marathon. The number of calories burned during physical activity is influenced by:
- Body Weight: Heavier individuals burn more calories because they require more energy to move their body mass.
- Intensity and Duration: Higher intensity and longer duration increase calorie burn.
- Metabolic Rate: Individual differences in metabolism affect how quickly calories are burned.
- Terrain and Surface: Running on an incline or rough terrain requires more energy than running on a flat, smooth surface.
How Running Once a Week Changes Your Body
Calories Burned Per Mile
One of the simplest ways to estimate calorie burn from running is by considering the distance covered. On average, a person burns about 100 calories per mile. However, this can vary based on weight and pace.
Weight and Calorie Burn
Weight plays a significant role in determining calorie burn. For example, a person weighing 70 kg (155 lbs) will burn approximately:
- 8.5 kcal/min at 8 km/h (5 mph)
- 10.8 kcal/min at 10 km/h (6.2 mph)
- 13.6 kcal/min at 12 km/h (7.5 mph)
A heavier person will burn more calories per minute due to the increased energy required to move a larger body mass. Conversely, a lighter person will burn fewer calories.
Pace and Calorie Burn
Running pace is another crucial factor. The faster you run, the more calories you burn per minute. According to the Compendium of Physical Activities, running at:
- 8 km/h (5 mph) burns about 8.6 kcal/min
- 10 km/h (6.2 mph) burns about 10.8 kcal/min
- 12 km/h (7.5 mph) burns about 13.6 kcal/min
These figures provide a rough estimate and can vary based on individual metabolic differences.
Calculating Total Calorie Burn
To calculate the total calories burned during a run, you can use the following formula:
Calories burned = Weight (kg) x (MET) x Duration (hours)
MET (Metabolic Equivalent of Task) values for running vary by speed:
- 8 km/h (5 mph): MET = 8.3
- 10 km/h (6.2 mph): MET = 9.8
- 12 km/h (7.5 mph): MET = 11.8
For example, a 70 kg person running at 10 km/h for one hour:
70 kg × 9.8 × 1 hour = 686 calories
If you want to know how many calories you burn in less than an hour, let’s say in 35 minutes, then you just need to use basic arithmetic. In this case, you would multiply the calories in 1 hour (686) by the number you would like to know in minutes (35) and then divide by 60 (which is 1 hour, but in minutes). The result then would be 400 calories – so a 70 kilo person would burn 400 calories in 35 minutes if running at a pace of 10 kilometres per hour.
Factors Influencing Calorie Burn
Incline and Terrain
Running uphill or on uneven terrain increases the energy expenditure compared to running on a flat, smooth surface. Research shows that running on an incline can increase calorie burn by up to 10% or more. The increased muscle activation required for stability and propulsion on rough or inclined surfaces demands more energy.
Wind Resistance
Running outdoors, especially in windy conditions, can also affect calorie burn. Running against the wind requires more effort, thereby increasing the number of calories burned. Conversely, running with the wind at your back can reduce effort and calorie burn.
Running Efficiency
Your running form and efficiency can influence how many calories you burn. A more efficient runner uses less energy to cover the same distance compared to someone with poor form. Factors such as stride length, foot strike, and overall biomechanics play roles in running efficiency.
Comparing Running to Other Activities
Running is known for its high-calorie burn potential compared to other exercises. Here’s how it stacks up against some popular activities for a person weighing 70 kg (155 lbs):
- Walking at 5 km/h (3.1 mph): ~4 kcal/min
- Cycling at 16-19 km/h (10-12 mph): ~7 kcal/min
- Swimming (moderate effort): ~8 kcal/min
- Yoga: ~3-4 kcal/min
Running generally burns more calories per minute than these activities, making it an efficient choice for those looking to maximise calorie expenditure.
Benefits Beyond Calorie Burn
While burning calories is a significant advantage of running, the benefits extend beyond weight management:
Cardiovascular Health
Running strengthens the heart, improves circulation, and reduces the risk of cardiovascular diseases. Regular running can lead to lower blood pressure, improved cholesterol levels, and a healthier heart.
Mental Well-being
Running is known to boost mood and mental health. The release of endorphins, often referred to as the “runner’s high,” can alleviate symptoms of depression and anxiety. Running also provides a sense of accomplishment and stress relief.
Bone and Joint Health
Contrary to the belief that running is bad for joints, moderate running can improve joint health by increasing bone density and strengthening the muscles around the joints. It can also prevent age-related bone loss.
Longevity
Studies have shown that regular runners tend to live longer than non-runners. This is likely due to the combined benefits of improved cardiovascular health, weight management, and mental well-being.
Practical Tips for Maximising Calorie Burn
To make the most out of your running sessions, consider the following tips:
Interval Training
Incorporate high-intensity interval training (HIIT) into your runs. Alternating between periods of high-intensity running and recovery can boost calorie burn and improve cardiovascular fitness.
Incorporate Strength Training
Adding strength training to your routine can enhance running performance and increase muscle mass, leading to higher calorie burn even at rest. Stronger muscles improve running efficiency and reduce the risk of injury.
How to Combine Running with Strength Training
Vary Your Routes
Running different routes with varying terrains and inclines can challenge your body and prevent adaptation. This not only keeps your runs interesting but also maximises calorie burn.
Monitor Your Heart Rate
Using a heart rate monitor can help you stay within your optimal calorie-burning zone. Aim for 60-70% of your maximum heart rate for moderate-intensity runs and 70-85% for high-intensity runs.
Stay Consistent
Consistency is key. Regular running, combined with a balanced diet, can lead to sustained weight loss and improved overall fitness. Aim to run at least three to four times a week.
Conclusion
The number of calories burned while running depends on various factors, including weight, pace, duration, and terrain. On average, running burns about 100 calories per mile, but this can vary widely among individuals. By understanding these factors and incorporating strategies to maximise calorie burn, you can make the most out of your running sessions. Beyond calorie expenditure, running offers numerous health benefits, from improved cardiovascular health to enhanced mental well-being, making it a valuable addition to any fitness regimen.
Key Takeaways
| Factor | Impact on Calorie Burn |
|---|---|
| Body Weight | Heavier individuals burn more calories. |
| Running Pace | Faster paces increase calorie burn per minute. |
| Duration | Longer runs burn more calories overall. |
| Terrain and Incline | Running on inclines or rough terrain increases calorie burn. |
| Wind Resistance | Running against the wind increases calorie burn. |
| Running Efficiency | More efficient runners burn fewer calories. |
| Interval Training | Boosts calorie burn through high-intensity efforts. |
| Strength Training | Increases muscle mass, leading to higher calorie burn. |
| Consistency | Regular running leads to sustained calorie burn and fitness. |
Bibliography
- Ainsworth, B.E., Haskell, W.L., Herrmann, S.D., Meckes, N., Bassett, D.R., Tudor-Locke, C., Greer, J.L., Vezina, J., Whitt-Glover, M.C. and Leon, A.S., 2011. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and science in sports and exercise, 43(8), pp.1575-1581.
- Pate, R.R., Pratt, M., Blair, S.N., Haskell, W.L., Macera, C.A., Bouchard, C., Buchner, D., Ettinger, W., Heath, G.W., King, A.C. and Kriska, A., 1995. Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. Jama, 273(5), pp.402-407.
- Williams, P.T., 2013. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Medicine and science in sports and exercise, 45(4), pp.706-713.
- Lee, D.C., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N., 2014. Leisure-time running reduces all-cause and cardiovascular mortality risk.
image sources
- Running uphill mountain: Unsplash
- Age Group Online Qualifier 2021: Courtesy of CrossFit Inc.
