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Calories Burned While Running

I have been getting into running lately. After I get done with my run, I love seeing how many calories I burn during my exercise. I usually just use a free fitness tracker to track my progress. However, I figured it would be helpful for some people to see how the calculations of these trackers are computed.




Generally, the two main variables that are needed to calculate how many calories are being burned while running are weight and running speed. One thing that should be noted is that the calories a calculator says you burned could be different from how many you are actually burning. If you are in great shape, you may not burn as many calories as someone who has just started running. Also, people are just naturally different. Some people will burn more calories than others doing the same amount of activity.

Calories Burned Per Hour Broken Down By Runners Weight

Running Speed 130 lbs 155 lbs 180 lbs 205 lbs 225 lbs
Running 12 minute mile 472 563 654 745 816
Running 11.5 min mile 531 633 735 838 919
Running 10 min mile 590 704 817 931 1021
Running 9 min mile 649 774 899 1024 1123
Running 8.5 min mile 679 809 940 1070 1174
Running, 8 min mile 738 880 1022 1163 1276
Running 7.5 min mile 797 950 1103 1256 1378
Running 7 min mile 826 985 1144 1303 1429
Running 6.5 min mile 885 1056 1226 1396 1531
Running 6 min mile 944 1126 1308 1489 1633

So, based on the chart above, you should be able to get a pretty good idea of the number of calories you are burning during your runs. Another helpful fact to know is that you need to burn 3500 calories to lose 1 pound.

Interval Training

I would like to do a full write-up on interval training in the future, but for now I will just get into the basics. First, some background: Many fitness experts are starting to realize that after your body gets really used to running, it starts to burn fewer calories while running. This is due to the fact that a runner's body becomes very efficient at endurance running. Due to this, many fitness experts are starting suggest that hardcore runners mix in interval training once or twice a week if their goal is to burn calories.

Interval training is when you push yourself harder than normal endurance running for a limited time/distance and then take a break for a certain time. You repeat this quite a few times to make up your workout for the day. For example, an interval workout might consists of 8 quarter mile hard runs each split up by 1 minute breaks. The distance/time of your intervals and your break time really depends on your level of fitness. The key to this workout is to challenge your body and muscle groups. This challenging of your body is what helps burn calories quicker. Keep in mind that a nonrunner may not want to start right into interval training. This is more for people who are of a certain fitness level already.

Interval Training Calories Burned

It is pretty tough to judge how many calories you are burning during interval training since it is really dependant on how hard you are working yourself. If you have a heart rate monitor, you can calculate how many calories you are burning using the following equations:

Men: Calories = [(0.2017 x Age) + (0.6309 x Heart Rate) -- (0.09036 x Weight) -- 55.0969] x Time / 4.184

Women: Calories = [(0.074 x Age) + (0.4472 x Heart Rate) -- (0.05741 x Weight) -- 20.4022] x Time / 4.184

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