The amount of calories burned running is considered to be one of the best around exercises for weight loss. After all, the body exerts quite a bit whenever you go on a run and this type of exercise is considered to be one of the most physiologic things you can do for your body. With this in mind, losing weight with a running program is a popular option for many adults and sticking with the goal to be a runner can bring about great rewards. Consider the information ahead as a way to get started on your running journey.
What Factors Affect Calorie Burning?
There are a few things that go into your calorie burning processes and in a general sense your body weight is going to have the greatest effect. It seems odd to think that having more body weight can create more of a calorie burn than someone who is smaller, but the truth is bigger people have more to lose and more to burn.
Body size plays a big role in how hard your body needs to work, especially your heart. When you carry around more body size than what is considered normal then you have to work much harder to complete tasks. For this reason, people who carry a bit more weight will burn more calories than someone performing the same exact exercise and who is smaller in stature.
What is Steady-State Running?
Before going too far into how many calories burned running, it is important to first go over some of the more common ways in which you can go for a run and use energy. One of the oldest and most common ways that adults run is called steady-state running. This type of exercise is designed for long-distance running, which is mostly what runners do. However, steady-state running is also a way for your body to adapt to various physiologic responses (such as with lactic acid, fatigue, and energy production), thus leading to improvements in your health.
What is High Intensity Running?
In contrast to steady-state running, high intensity running is designed for individuals who want efficiency, power, and performance. This style of running is generally performed at a faster pace, pushing you to the limits of fatigue. While this type of running is not meant to be long-distance, it can be utilized in any high-intensity interval plan, which will be more effective at burning calories than the traditional steady-state running.
How Many Calories Burned Running?
Now that you have a little background in various types of running styles, now you should be able to estimate how much you burn running. There are two sides of the story here. First, there are the workout plans that have you performing higher intensity exercise, running included, as a way to boost your efficiency. This type of running plan will for sure have you burning more calories than traditional running. The caveat is that you will not be able to run as long.
With this in mind, you can reasonably expect running to use about 100 calories per mile traveled. Now, if you increase your intensity to a fast pace, your calorie burn may be around 100 calories, but you will do this in a shorter amount of time. However, if you carry a little excess weight, you should expect your calorie burn to be greater than 100 calorie mark. This is good news for anyone looking to start a running program as a way to lose weight.
Calories Burned Running: In One Mile
As stated above, you should expect to burn about 100 calories per mile, regardless of how hard you work. However, if your body size is greater than what is typical, or if you are out of shape, then you will use more calories than the standard 100.
If you want a bit more science and technology to go with your running plan, there are calorie calculators that you can use to estimate your calorie burn. Consider following along with popular fitness tracking apps as a way to estimate your calorie burn.
Running for Weight Loss: Tips for Beginners
One of the hardest parts of calories burned running is actually going for a run. Considered to be the toughest challenges to a running plan, getting started is something that everyone goes through one time or another. With that said, listed ahead are some quick tips for beginners to help boost your success.
Lay Out a Plan
It may seem easy to start on a running program, but if you do not have a direction or a goal to work on then you may struggle early on. Consider starting slow on your runs, creating a plan to first make it for any runs until you are able to last for a given time. Too often, adults jump right in and try to run farther than what they are capable, which can lead to injury and defeat.
Don’t just put on any pair of shoes you have laying around the house; consider taking a trip to a running store and try some shoes out. It may seem like a splurge buying shoes just for running, but realistically, you will be putting quite a few miles on your feet and you will need the protection. The shoes you select should not cause any blisters after your first run or two so keep this in mind.
Be patient Early On
When you first start running, your body needs time to adjust. This means you should start your runs at a slower pace; slower than what you can reasonably handle. Running at a slower pace will not only allow you to hit your first goal, but it will allow your body to adapt to the necessary requirements of running.
Too often, adults start running and are afraid to stop. While stopping seems like a defeat, it actually is a good way for those who are less fit to work into running longer distances. What this means is that if you are only able to run for five minutes and you are winded then take a one minute break (consider two minutes if you are extremely winded). These breaks allow your body the time needed to oxygenate your blood and to allow your lungs to catch up with your activity. Over time, your body will adapt and you will be running longer distances in no time.
Find a Friend
One of the biggest complaints about running for beginners is that it is too boring. A good way to combat this boredom is to go on a run with someone with similar goals as you. Running with a partner can help to motivate, inspire, and keep you accountable each day. You and your running friend should run at similar paces, otherwise the running plan could be a burden on the person with less fitness.
Get a Fitness Tracker
Honestly, if you want to lose weight and running if your game plan for success then you should consider a fitness tracker. Many trackers are designed to calculate your heart rate while you perform activity, which gives a good estimate at the calories you burn for each run. These trackers are great for helping to boost your motivation and it can even help you to see the long-term results of what running can do for you.
Avoid Carb Loading
The old myth to running was that you should eat a heaping bowl of pasta the night before your run. This was once thought to increase your glycogen storage so that you can perform better the next day on your run; however, this is no longer the case. Avoid carb loading the night before any of your runs because eating too many carbs will only lead to fat production, which will slow you down on your run. Also, too many carbs the night before can be a quick way to cause cramps mid-run.