Running is one of the simplest and best ways to burn calories and one of the most natural movement patterns full stop. Our ancestors have been doing it for hundreds of thousands of years, so there’s some precedent for that fact.
For that reason, if you’re looking to get in shape, achieve a healthy weight, strengthen your bones, and improve your endurance, you could do much worse than welcoming running into your life.
As you plan your healthy living regimen anew or hope to get back into this exercise plan, you may be curious about how many calories you burn running a mile. It’s a common question.
However, despite what smartwatches and running apps often tell us, it’s difficult to gauge an exact calorie count for running, as there are so many variables involved. Running uphill will burn more calories than down, for instance, and elevation isn’t always factored into those results. That said, with some wise estimates and education, we can find a useful approximation.
In this post, we’ll break it all down so you can get a pretty good idea of what to expect and how to plan your runs to maximize your calorie burn.
1. The Basics of Calorie Burn and Running
It’s worth knowing about how calorie burn occurs when running. Putting it simply, every action you take, from sitting down to running burns calories. Your body uses energy (measured in calories) to fuel everything it does.
Usually, the “CICO” method works for gaining and losing weight, which means if you eat more calories than you burn in a day, you gain weight and vice versa. The more intense the activity, the more energy, and as such calories, you will use.
Running is a “high-intensity aerobic activity”, which simply means your body works harder to fuel your muscles with oxygen than exercises like walking, and in the process, you burn more calories. But how many calories you burn running a mile depends on different variables, which we’ll get into in the next section.
2. Factors Influencing Caloric Burn per Mile
In general, a good running session (perhaps enabled by a program like Couch to 5k) will be more than good enough for fitness purposes, so you don’t have to worry too deeply about whether tiny nuances are hindering you. That said, it’s good to know them. Let’s consider some of the most common factors:
- Body Weight: Heavier individuals (weight and height) burn more calories than lighter people because it takes more energy to move a heavier body. This is why running (ramping up slowly) can be a great exercise for those hoping to lose weight.
- Running Speed: The faster you run, the more calories you burn, which is why some people swear by sprints instead of long jogs, although it’s not a 1:1 match if you double your speed.
- Running Surface: A flat road won’t require as much energy as running uphill or on uneven terrain, as discussed above.
- Weather Conditions: Heat, cold, and wind can all impact how hard your body has to work – if you’re hot you have to sweat and cool more, if you’re cold your body needs to work harder to maintain its internal temperature.
- Fitness Level: The fitter you are, the more efficiently your body can manage its energy, meaning calorie burn is smaller. But when you’re at that level, it’s likely calorie burn is less of a concern to you.
3. Calculating Calories Burned While Running
So how is this all calculated? The general rule of thumb is that the average person burns roughly 100 calories per mile if running at an average pace for their fitness level. However, this can vary based on the factors mentioned above.
For example, if you weigh roughly 70 kilograms, you’ll burn about 100 calories running a mile at an average pace. If you weigh more, say 80 kilograms, you might burn closer to 120-130 calories per mile. On the other hand, if you’re lighter, maybe around 55 pounds, you’ll likely burn closer to 80-90 calories per mile.
There are some good calorie counters and average estimates online to help you plan.
4. Running Speed vs. Calorie Consumption
As we explained above, if you run faster, you do burn more calories. But it’s important to note that running at a slower, sustained pace can be better for training your endurance, and you can keep this up for a longer period than you can outright sprint.
However, sprints are generally good for those who aren’t using cardio as their main exercise method. For instance, weightlifters tend to like sprints because it lets them get their cardio in, while also not losing too many calories or causing them to lose weight.
So, if you’re just hoping to run, don’t think you have to go at a breakneck pace. Safety, comfort, and gentle training is much better than running yourself into an injury. After all, no extra calories (outside of your maintenance) can be burned on the sofa.
5. Enhancing Your Caloric Burn Through Running
We’ve discussed that running faster can help you burn more calories, even if it doesn’t scale at a 1:1 rate. But what if you hope to enhance your caloric burn through running?
There are many options you can choose. Adding hills or interval running can require more work on your part, and that burns calories. You can run for longer, or even use weights (such as weighted vests or balanced backpacks, the latter is known as “rucking” and remains popular in the military for obvious reasons).
Also keep in mind running form. A neutral neck position, a relatively upright posture, and smaller steps is better than thudding down the road while slouching, even if you may be faster in the second. It will also engage more of your leg muscles correctly and thus help the exercise stay more effective.
Don’t worry about running at the perfect time each day or finding the perfect pre-workout though – all of this is less important than a consistent schedule.
6. Common Misconceptions About Running and Calories
The first misconception is that you need to keep running from start to finish to have any effect. Actually, if you want to gently increase your running capability, matching timed running and walking periods can be great, and it’s why Couch 2 5K has become such a successful program.
The second is that you need the fanciest gear to run such as activewear – the truth is comfortably fitting clothes and good running shoes are more than enough; you can check out my review of the New Balance 410 and also of the Puma Nitro Velocity.
Third, flat-footed people can run too, they just need to find specialist shoes. Of course, fourth is that running is the only form of cardio that works. It’s one of the most accessible and beneficial, but of course, swimming, rowing and many more cardio efforts work just as well.
Finally, running isn’t for everyone. It’s important to remember that, because those with joint problems or mobility issues may benefit from finding another option.
7. Optimizing Your Running Routine for Maximum Burn
Figuring out your best route not only gives you more options to burn calories, but it makes running more enjoyable too. There are some apps that can help you with this, but learning which route is ideal for you should always fall within the following parameters:
Safety
Never run a route if it’s not safe. Be mindful of traffic flows, pedestrians, lit areas (especially at night or early morning), and visibility.
Hills & Inclines
You can run up or down hills but make sure you’re safe and capable both ways. Great footwear is important here, but running up inclines and flat surfaces could mean a shorter run lets you burn the same amount of calories you’re targeting.
Terrain Quality
You don’t want to pull a muscle or twist an ankle, so many sure your route is generally flat. If running off-road, be mindful and take it slower. However, uneven terrain can help you burn more calories, because it does require more thinking and agility.
8. Applying This Knowledge to Your Fitness Goals
No matter what your goals are, running is a fantastic way to stay active, get fit, feel more confident, improve your mental health, and yes, burn calories. Hopefully, this article of running insight gives you a better idea of how many calories you burn running a mile and how to maximize your potential on the route.
Remember to take it slowly, and remember, running with good form is better than almost anything else. After a while, you’ll worry less about the calories and just focus on how running makes you feel.
And hey, as you become more involved, my blog is always here to help!
Written by Katie McDonald, 11th October 2024
