How many calories does running burn? Factors to consider

The number of calories you burn while running is an almost impossible number to calculate, as so many variables change the outcome.

But here are some of the main factors to consider.

– Weight and speed –

One of the main factors is the weight of the runner. According to the American Council on Exercise, a person who weighs 54 kilograms will burn 11.4 calories per minute and 684 per hour, while someone who weighs 81 kg will burn 17 calories per minute and 1,020 per hour.

A runner’s speed will also make a difference, as jogging burns fewer calories per minute than running.

– Interval vs steady state –

A 2015 study in Research Quarterly for Exercise and Sport found that both resistance training and high-intensity interval training (HIIT) “increased excess post-exercise oxygen consumption to a greater extent than steady-state work.” .

According to the study, this indicated that “either mode may be more effective in increasing total daily caloric expenditure than steady-state aerobic exercise.”

But keep in mind that you will be able to maintain a stable state for a longer time.

So while interval training may burn more calories over the same amount of time, it’s hard to compare, say, a 30-minute interval session and an hour-long steady-state session.

– Trail vs. road –

Do you burn more calories on the road or on the trails? Again, this will come down to the intensity and weight of a runner.

The trails tend to be hillier than the roads. According to the shoe brand Asics, even a slight uphill incline increases the number of calories burned.

Interestingly, the gradient percentage doesn’t make much of a difference. Once you’re going uphill, you tend to burn calories at a similar rate, whether it’s steep or light.

“Studies show that a [81kg] A person running uphill would burn about 1,250 calories per hour, compared to 1,000 calories on the flat. Likewise, a [68kg] a person would burn around 1,000 calories per hour running uphill and 800 on the flat,” Asics said on its official website.

– Downhill vs Uphill –

While it’s true that running downhill burns fewer calories than running uphill, it’s not that simple.

A 2019 study by the ScienceDirect website on downhill running cadence said that the further you go, the more calories you burn running downhill.

“Downhill energy cost increases during ultramarathons, indicating the need to determine locomotor strategies that can counter fatigue during descent,” the study said.

Factors studied included whether moving the feet in short, quick steps downhill (a high cadence) or taking long steps (a slow cadence) resulted in more calories burned.

“Run at -10% increased cadence [heart rate] in 10 beats per minute compared to a -6 degree incline,” the study said. “Running downhill at cadences ranging from +/-5% simultaneously minimizes unit caloric cost and impulse load.”

In layman’s terms, taking big long strides was less efficient than sticking to something close to your normal running cadence on level ground.

– Climate –

The higher the temperature, the more calories you will burn.

Running in the heat means your body burns more fat than carbohydrates, according to a 2010 article in the National Library of Medicine.

You can plan your meal prep accordingly to maximize a session in different conditions.