Whether you're a seasoned marathon runner or just joined the running club yesterday, lacing up your running shoes and hitting the track is good for your mind, body and can even help you lose weight. But how many calories you burn while running depends on a variety of factors, experts say. How to run to lose weight?
ContentHow many calories can you burn while running? Which is better for losing weight – walking or running? And how much do you need to exercise? How to run to lose weight: expert advice
WomanEL will share tips and tell you what you need to know about the calories burned while running.
How many calories can you burn while running?
On average, most people burn about 100 calories per mile (1.6 km), says trainer Kristen Hyslop. However, it's hard to give a universal number because the exact number of calories you can burn depends on many factors, such as age, gender, and metabolic rate.
Your menstrual cycle also plays a role, as you burn more calories after ovulation during your luteal phase. This doesn't mean you should automatically give up running at a certain time of the month. But know that if you're not feeling your best at certain times of the month, it's perfectly normal and expected. “If you feel fantastic on some runs and not so great on others, there's a reason for that,” she says.
Your body weight can also affect the number of calories you burn while running. The more you weigh, the more calories you’ll burn, and vice versa. “Men tend to have higher metabolic rates. They weigh more on average and have a lower percentage of body fat,” says Hyslop.
If you want to know exactly how many calories your body burns while running, you can get your resting metabolic rate (RMR) and VO2 max tested at a gym or clinic.
“RMR is the number of calories you need to function normally,” says Hislop. VO2 max, which is often used as a measure of overall cardiorespiratory fitness, can also serve as a metric to track your progress. These tests will help you determine how many calories you burn in your daily life (just being there) and how many calories you burn during exercise.
Can your housecleaning count as a workout? You’re sweating. Here’s what the experts think.
Which is better for losing weight – walking or running? And how much should you do?
While both types of activity can be beneficial for weight loss, running tends to burn more calories than walking, says trainer Alyosha Courtney. But if you're just starting out or have an injury, walking can still help you lose weight, says Dr. Albert Matheny.
Plus, it's sustainable and relatively safe. “Because walking burns calories and raises your heart rate without much physical exertion, you can do it more often and for longer,” says trainer Ash Wilking.
The bottom line? The ideal option is the one that works for you.
Walking five to six times a week or running three to four times a week will help you reach your weight loss goals. Be sure to schedule rest days and cross-training in between to allow for optimal recovery time.
Pace, distance, and speed are all personal choices, but heart rate monitoring can help you determine the optimal volume for you. The slower your pace, the longer you can run or walk, and the more sustainable and safe your workout will be.
According to Hislop, zone 2 workouts – which are endurance workouts performed at an easy to moderate intensity level – can be a great start. This type of exercise can increase metabolic efficiency – your ability to switch between using fat and carbohydrates for energy, which is exactly what you want to achieve when trying to lose weight.
How to Run to Lose Weight: Expert Advice
If you want to see results faster, run on an incline, Source: freepik.com
If you're new to exercise, choose a low-intensity, accessible walking routine that won't feel overwhelming, says trainer Doug Sklar. Then, over the course of a few weeks, increase the time and intensity of your walk. Then, when you need a challenge, add an incline to your walk or run.
Another way to increase the number of calories you burn is with your speed. If you're on a treadmill, increasing your speed from 3.0 to 4.0 can help you burn an extra 10 calories per mile (1.6 km). Add an incline and you can burn 3-5 more calories per minute, potentially increasing your calorie burn per mile by 50-60 percent.
It turns out that walking has heart health benefits and reduces your risk of heart disease. Here's how much exercise you should do per week.
