Calories Burned Running

Is your number #1 goal to lose weight?  In our obesity-ridden society, weight loss is becoming a national health solution to a very real crisis.   Runners look forward to their workouts because they know that running is one of the most efficient ways to lose weight.  For every mile you run, approx. 100 calories are burned.  The farther you go, the more calories you lose.  Along with a sensible diet, knowing how many calories you burn during running can help you keep the weight off.

Weight loss usually involves calorie management.   A calorie is a measure of energy used as fuel in the body.  Everything you eat turns into calories.  Just being alive burns some calories every hour.  If you laid in bed all day, your BMR, or basal metabolic rate would be between 1000-1500 calories, depending on your height, weight and age.  Your daily caloric needs depends on your daily activity.  Figure your BMR at www.bmi-calculator.net/bmr-calculator/    If you want to burn more calories, increasing activity through a running training program will help you achieve your weight loss goals over time.  Some experts argue that brisk walking and running burn about the same amount of calories.  It is true, IF you walk farther than you run.  It is better to go by time than distance because runners will farther in 30 min than a walker does.

Remember, it takes 3500 calories to burn one pound of fat.  Keep in mind that if you skip meals, your body will think you are in starvation mode, lowering your metabolism, making it harder to lose fat.  In extreme cases (athletica nervosa), the body may cannibalize your muscles or organs without proper food.  To avoid health problems, eat a diet with 50% complex carbs, 25% protein and 25% fat.  To speed the calorie burn, eat regularly, but keep your portions smaller.  Whole & multigrain breads & cereals, pasta, vegetables & fruits are good sources of carbs.  Lean meats, nuts, beans, eggs and low-fat dairy are excellent sources of protein and fats.  Sweets should be a occasional treat.

To find out your daily caloric needs, multiply your weight by 13: That is the number of calories you need to maintain your weight.  Reducing your daily intake by 500 calories will lose a pound a week without exercise.  Add your running program and you could lose another pound a week.  Doctors recommend losing 1-2lbs/week for healthy weight loss.

The chart below is a comparison of running to other activities and calories burned PER HOUR:

Exercise & Calories Burned per Hour

130 lbs

155 lbs

180 lbs

205 lbs

Running, 5 mph (12 minute mile)

472

563

654

745

Running, 5.2 mph (11.5 minute mile)

531

633

735

838

Running, 6 mph (10 min mile)

590

704

817

931

Running, 6.7 mph (9 min mile)

649

774

899

1024

Running, 7 mph (8.5 min mile)

679

809

940

1070

Running, 7.5mph (8 min mile)

738

880

1022

1163

Running, 8 mph (7.5 min mile)

797

950

1103

1256

Running, 8.6 mph (7 min mile)

826

985

1144

1303

Running, 9 mph (6.5 min mile)

885

1056

1226

1396

Running, 10 mph (6 min mile)

944

1126

1308

1489

Running, 10.9 mph (5.5 min mile)

1062

1267

1471

1675

Running, cross country

531

633

735

838

Running, general

472

563

654

745

Running, on a track, team practice

590

704

817

931

Running, stairs, up

885

1056

1226

1396

Running, training, pushing wheelchair

472

563

654

745

Stair machine

531

633

735

838

Stationary cycling, light

325

387

449

512

Stationary cycling, moderate

413

493

572

651

Stationary cycling, very light

177

211

245

279

Stationary cycling, very vigorous

738

880

1022

1163

Stationary cycling, vigorous

620

739

858

977

Steel mill, working in general

472

563

654

745

Stretching, hatha yoga

236

281

327

372

Surfing, body surfing or board surfing

177

211

245

279

Swimming backstroke

413

493

572

651

Swimming breaststroke

590

704

817

931

Swimming butterfly

649

774

899

1024

Swimming laps, freestyle, fast

590

704

817

931

Swimming laps, freestyle, slow

413

493

572

651

Swimming leisurely, not laps

354

422

490

558

Swimming sidestroke

472

563

654

745

Swimming synchronized

472

563

654

745

Swimming, treading water, fast

590

704

817

931

Swimming, treading water, moderate

236

281

327

372

Table tennis, ping pong

236

281

327

372

Tae kwan do, martial arts

590

704

817

931

Tai chi

236

281

327

372

Tennis, doubles

354

422

490

558

Tennis, singles

472

563

654

745

Track and field (high jump, pole vault)

354

422

490

558

Track and field (hurdles)

590

704

817

931

Track and field (shot, discus)

236

281

327

372

Trampoline

207

246

286

326

Unicycling

295

352

409

465

Using crutches

295

352

409

465

Volleyball playing

177

211

245

279

Volleyball, beach

472

563

654

745

Volleyball, competitive

472

563

654

745

Walk / run, playing, moderate

236

281

327

372

Walk / run, playing, vigorous

295

352

409

465

Walking 2.0 mph, slow

148

176

204

233

Walking 2.5 mph

177

211

245

279

Walking 3.0 mph, moderate

195

232

270

307

Walking 3.5 mph, brisk pace

224

267

311

354

Walking 3.5 mph, uphill

354

422

490

558

Walking 4.0 mph, very brisk

295

352

409

465

Walking 4.5 mph

372

443

515

586

Walking 5.0 mph

472

563

654

745

Walking downstairs

177

211

245

279

Walking the dog

177

211

245

279

Walking, pushing a wheelchair

236

281

327

372

Walking, snow blower

207

246

286

326

Walking, under 2.0 mph, very slow

118

141

163

186

Water aerobics

236

281

327

372

Water aerobics, water calisthenics

236

281

327

372

Water jogging

472

563

654

745

Weight lifting, body building, vigorous

354

422

490

558

Weight lifting, light workout

177

211

245

279

Running is still one of the best overall exercises to burn those calories.

 


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