Calories Burned When Running

If you are a runner and are trying to lose weight, sometimes running more isn’t the answer. The calories burned running is about eight and one-half calorie per minute. This is good but as you run more, your body begins to conserve calories. So, at first you will lose some weight. Then you begin to plateau and your weight loss will level off. Running too much for too long can also cause strain on your body and you may even get burned out with your favorite workout.

You just need to figure out what increases the intensity and gives you better results. This article will help you find a way to increase calories burned running with some helpful tips.

Calories Burned When Running

As mentioned before, generally you burn 8.5 calories per minute when running. Running speed is a big factor with calorie burn. The other factors include height, weight, whether you are male or female, and your age. Men tend to burn less calories than women and if you weight more, you will burn more calories. There are also factors that come from where you choose to run.

Treadmill vs. Open Road

When you run on a treadmill there is a difference from running outside. Running outside gives you a slightly higher calorie burn. So if you feel like you need to run inside due to weather or safety, put your treadmill at 1% incline to burn the same amount of calories. This is actually to replace the “air resistance” you get when running outside even on flat surfaces. You have to have your treadmill set at about 6.5 mph for this trick to work.

 Men vs. Women: Calories Burned Running

Here are the calories burnt for both men and women at different weight, running for an hour’s time at 6.5 mph.


125 lbs.

140 lbs.

160 lbs.

180 lbs.

200 lbs.


595 Cal

712 Cal

876 Cal

1,047 Cal

1,409 Cal


532 Cal

628 Cal

761 Cal

897 Cal

1037 Cal

Again the actual calories burnt by you depend on many factors. You can also calculate the calories burned when running at other speeds such as 6 mph (10 minutes per mile) here and 7.5 mph (8 minutes per mile) here.

How to Run to Burn More Calories (or Lose More Fat)

You can greatly increase the calories you burn when running and lose more weight if you know the tricks. Here are some ways to do this and make your run more exciting. Try adding these helpful techniques:

1.  Interval Runs

You can work in some intervals with running just like any other workout. This will be short bursts of speed in between running at a slower speed. When you run at the same speed your body is essentially on “cruise control.” This is more efficient because it takes less energy and work. If you speed things up a little, your body has to work harder and use more energy so it begins to convert stores to keep up.

The good thing about interval running is you will be able to run for less time and it’s easier on your ankles and knees. Another benefit of interval running is just like a benefit of interval training in the gym, your metabolism keeps going after you stop. Studies have shown that people who do interval training continue to burn calories for a whole 24 hours after the workout.

How to do interval runs: Keep your body guessing by switching the amount of time every time you run. Warm up and do 10 minutes of jogging, then slow down for 10 minutes to a walking pace, then run for 5 minutes. Switch this routine every few days and mix it up.

2.  Quick Bursts

You can use your treadmill, flat road outside or a running track. Do your warm ups and then break into a hard run that makes you huff and puff for 15 seconds. Slow down to jog/walk and recover for 60 seconds then repeat. Do this six times a run for the first few weeks. Work your way up to 10 times over the next eight weeks, then build up to 12 intervals.

3.  Strength Training

Strength training added to your running routine can really turn things up a notch. This will help you run faster and harder. Add in strength increasing exercises at least 2 to 3 days every week to build up your endurance and get some good leg strength. This will really kick up your weight loss and fast. Doing strength exercises right before you run increases the amount of carbs you burn when you run. You only need about 20 minutes of pre-run strength training to burn up glycogen stores, then you will be burning straight fat during your run.

Here are some strength training exercises to work into your week. Do 3 sets of 12 to 15 repetitions two times every week. Make sure you rest 30 seconds in between each set. Grab two 5 to 10 pound dumbbells and a band:

  • Leg Raises – Lie flat on your back and place your arms at your sides with your palms facing up. Keep legs straight and raise them. Slowly lower them back down, but remember to push your spine to the floor as you do this exercise. Repeat.
  • Marching Hip Raise – Lie flat on your back and keep your knees bent with your feet flat on the floor. Raise your hips and make a straight line from the knees to shoulders. Lift one knee to the chest, but don’t drop the hips. Lower the knee then repeat with the other side.
  • Band Walk – Use a band around your ankles and stand with feet a hips width apart. Step to one side with one foot. Bring your feet together and repeat with other side. Now, as you do this step forward with each for 15 steps and then back stretching the band as you step.

4.  Do Incline Runs

It will really increase your burn if you hit the hills once in a while. For every degree you increase the incline you‘ll get 10 percent more calories burned when running. Increasing to a 5 percent grade will burn 50 percent more calories.

Set your treadmill to 5 percent or get outside to a nice small hill. Run up hard and fast for 10 seconds, then jog/walk 60 seconds. Repeat 4 to 8 times for the first few weeks then work up to repeating 6 to 10 times. 

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