HOW MANY CALORIES ARE BURNED RUNNING

Burn calories running It can be achieved by anyone regardless of their eating habits and the kilos they have, but losing weight by going for a run will not be possible if you do not follow a balanced diet. At oneCOMO we want to highlight this aspect again, since to burn fat and lose a few kilos you don’t have to stop eating: you simply have to follow a varied and healthy diet that covers all your nutritional needs.

Obviously, not all people lose the same amount of calories running. One of the variables to take into account is your weight: the more kilos you have, the more calories you will lose. The same happens with their physical state, since those people who start running will burn more calories because they need to use a greater energy load to perform.

Speed ​​also influences your weight-based calorie burn count. On average, you will burn 0.73 calories at an average speed of 4-6 km / h, that is, walking. If you increase your speed and run, the numbers increase to 1.03 kcals per kilo of weight. Therefore, to determine the exact number of calories burned, you will have to multiply your weight by 1’03 and the distance traveled during the time you have run.

Here below you can see an indicative table to know approximately the calories burned running according to weight.

Time is another factor that will determine the amount of calories burned that you will get running. It is necessary to mix it with medium speed since the faster you run, the more calories you will burn in less time.

If a person weighing 70 kilos runs at a pace of 12 km / h, he will have to do the following calculations to find out how many calories do you burn running 20 minutes:

• At this speed, it will cover a total of 4 km in 20 minutes.
• 1’03 kcals burned for every kilo of weight running one km * 70kg = 72’1 calories burned per km traveled.
• 72’1 kcals * 4km = 288’4 calories
• In this case, the person will have burned 288.4 calories running 20 minutes.

Instead, to determine how many calories are burned with 20 minutes of jogging, the calculations will change as the speed will be lower. It can be established that, at a trot, it will go at 8 km / h, so:

• He will run 2.6 miles at a jog in these 20 minutes.
• 1’03 kcals * 70kg = 72’1 calories burned per km traveled.
• 72’1 kcals * 2’66km = 191’78 calories

In this assumption, the individual will have burned about 192 calories jogging for 20 minutes. Still, remember that everything will depend on your current weight and the average speed at which you run to accurately fix the calories burned in that period of time.

With this table to know how many calories you burn when running according to the weather you can have an orientation of these calculations.

Distance is the last factor to consider along with weight, time, and average speed to determine how many calories are burned running. And it is that the more kilometers you do, the more calories you will burn. Continuing with the previous case, a person weighing 70 kg will have to do the following calculations to find out how many calories do you burn running 5 km:

• 1’03 kcals burned for every kilo of weight running 1 km. In this case: 1’03 * 70kg = 72’1 kcals / km.
• 72’1 kcals * 5km = 360’5 calories.

At 70 kilos, a person who runs 5 km will burn 360.5 calories. To find out how many you can burn running this distance, do the math with your weight.

Below you can see a table of calories burned by running according to distance traveled. As you can see, it is not difficult to know the calories burned running, but you have to know the calculations and you also have to know the data of your weight, the time, the distance and the speed at which you have run.

Going for a run is one of the physical activities with which you will be able to burn more calories, but there are also other exercises that will allow you to burn the same or even more. What is the best exercise to burn fat then? These are the exercises that burn more calories:

• Jump rope: It is an intense exercise in which, if you manage to do an average of 100 jumps per minute, you will burn approximately 14 calories for each minute of activity. In this way, you will improve coordination, agility and work several muscles at the same time. In this other article you can read about How many calories are burned jumping rope.
• Burpees: Combine the squat with the pushup and jump. It is a very intense exercise, people who are out of shape must take special care when practicing it. With 7 repetitions per minute, you will burn 10 kcals on average.
• Bike: Riding a bike exponentially increases the count of calories burned throughout the day for anyone. Although it depends on your weight, at medium intensity you can burn about 300 calories in just one hour. Here you can learn more about How many calories I burn on a bicycle.
• Ladders: an exercise as simple as climbing stairs will increase the number of calories you burn in a day. Depending on your weight and the speed used, you can burn about 3 to 7 calories / minute.
• To swim: the trunk, arms and legs are toned by swimming. As in the rest of the exercises, it will depend on the intensity and weight, but it can burn up to 500 kcal / h. The butterfly style is the one with which you will burn more calories. In this other post we talk more about How many calories I burn swimming.
• Squats: allow you to burn calories even after exercising. With an average of 7 series and 20 repetitions, with seconds of rest per series, you will be able to burn 13 kcal per minute.

Don’t miss our Calorie Calculator to find out how many you burn depending on your activity. In addition, we encourage you to read this other article about What are the best exercises to burn fat.

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