Calories Burned Running

PumaCalories burned running are naturally high as compared with other types of exercise. Running can be done at different paces but usually even at a minimum running as this is a vigorous form of exercise which therefore burns calories fast.

Running is generally not suitable for all levels of fitness and is best suited to those who are overall rather fit and healthy. Running is a sport that is known for heavy use of the joints as well particularly for wear and tear on the legs including the knees and hips in particular.

It is important to know how to run correctly and to have suitable running gear including the proper footwear and clothing to minimise injuries and increase easier and pleasure of this sport.

How many calories burned running?

Calories calculator for running For an estimate of how many calories you burn running

As a general guide, below is  chart showing the calories burned for running 10 minutes at different speeds for different body weights. For example if it takes you 8 minutes to run a mile and you weigh130 pounds you burn off 122 calories.

Speed (min/mile) 10 9 8 7 6 5
Weight (lbs)
110 83 91 103 116 132 149
120 90 100 113 127 144 162
130 98 108 122 137 156 176
140 106 117 133 149 170 191
150 113 124 141 158 180 203
160 121 133 152 170 194 218
170 128 141 160 179 204 230
180 136 150 170 191 218 245
190 143 157 178 200 230 257
200 151 166 189 212 242 272

Burn more calories faster: Tips for burning more calories when running

Follow these top tips to burn more calories faster when running.

1. Do cardio workouts before weights training. Studies apparently show that if you do your running as the cardio part of your training programme first then the weights, you burn more calories.

2. Practice interval training. By varying intensity through different intervals, say one minute fast running then two minutes slower pace running, you improve fitness quicker than by running constantly at a steady pace. Plus you burn more calories.

3. Speed up. The most obvious tip? Increase your speed overall.

4. Increase the gradient. If using the treadmill increase the incline. If running outdoors include some hills in your running circuit.

5. Pump up the music. Studies show that when listening to fast music, you feel more energised and put in more effort thus burning more calories.

6. Use your whole body. Though running is primarily focused on use of the legs, try and incorporate your upper body. Pump arms hard and fast when running as the more muscles you move, the more calories you burn.

7. Do it properly. If you are on the treadmill do not grab the handles. You must adopt a correct form in order to burn more calories and exercise without injury. When running keep your arms moving freely and naturally. Keep your abs pulled in, your weight centred over hips, with shoulders down and back. See below for more details on running correctly.

8. Keep focused. Keep your mind on reaching your goal and focused on the form your body us taking as it runs. By keeping your mind on track you mentally help to correctly engage your muscles allowing you to exercise more naturally.

9. Don’t push yourself too hard. Above we have focused on the importance of an intense workout to burn off the calories but make sure you are not so tired that it affects the rest of your daily life. Tiredness will lead to you eventually rejecting your workout as too intensive and energy consuming. You want to feel encouraged to follow your exercise plan long term so don’t push it to hard or make your exercise programme too difficult and intense to maintain long term.

How to run correctly

Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced risk of injury. Follow these tips to work on perfecting your running form.

1. Look Ahead Eyes focused on the ground about 10 to 20 feet ahead. Don’t look at your feet.

2. Keep Feet Pointed Straight Ahead. Make sure your toes are pointed in the direction you want to go.

3. Land Midfoot. If you land on your toes, calves get tight or fatigue quickly which may cause shin pain. Landing on your heels means overstriding which wastes energy and may cause injury. Try to land on the middle of your foot then roll to the front of your toes.

4. Keep Hands at Waist Level. Your arms should be at a 90 degree angle. Any higher and you may start to feel tension in your shoulders and neck.

5. Relax Hands. Keep arms and hands as relaxed as possible. Gently cup hands. Don’t clench fists as it can cause tightness in arms, shoulders, and neck.

6. Keep Arms at Your Side. Avoid arm swinging. Imagine a vertical line cutting your body in half and your hands should not cross it.

7. Relax Shoulders. Shoulders should be relaxed and square, facing forward, not hunched over.

8. Rotate Arms from the Shoulder. Arms should swing back and forth from your shoulders not your elbows.

9. Don’t Bounce Try to keep your stride low to the ground with minimal up-and-down movement which wastes energy. Take short, light steps. The higher you lift off the ground, the greater the shock you absorb when landing and the quicker you will tire and stress your joints.

 10. Check Your Posture. Keep posture straight and erect. Your head up, back straight and shoulders level. Check your posture every once in a while.

Suitable running footwear

Use the wet foot test to determine the shape f your feet. Wet your foot and  stand on a piece of paper. The foot imprint will show the shapoe of oyur foot and confimr what features you should choose in a shoe.

Normal Foot: Normal feet with normal arch will leave a wet footprint that shows the forefoot and heel connected by a broad band.
Best running shoes: Stability shoes with moderate control features.
Try: Moderate support running shoes

Flat Foot: Has a low arch and leaves a print which looks a whole sole of the foot.
Best running shoes: Motion control running shoes or high stability shoes. Look for firm midsoles and control features.
Try: Motion control running shoes

High-Arched Foot: Leaves a print showing a narrow band or no band at all between the forefoot and the heel. As thsi type of foot does not pronate enough, it is not usually a good shock absorber.
Best running shoes: Cushioned, neutral running shoes with plenty of flexibility to encourage foot motion. Avoid motion control or stability shoes, which will reduce foot mobility.
Try: Cushioned running shoes

Recommended running equipment

Running shoes
Running socks
Pedometers for running
Water bottles for running

Calories burned running calculator


Useful links
Calories Burned
Alcohol calorie counter
Food calorie counter
Fast Food Calorie Counter
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What Diet: Calories Burned Running