Running is an excellent way to boost your mental and physical well-being, while also jumpstarting weight loss. However, the number of calories you burn while running depends on several factors, experts say. Optimizing your workout is key to maximizing results, especially if weight loss is your primary goal.
Benefits of Running
Running has numerous physical, mental, and emotional benefits. A 2020 review published in the International Journal of Environmental Research and Public Health noted that regular running can help reduce stress, improve mood, and even increase self-esteem. While running may not be an overnight solution for weight loss, it can help you burn calories and potentially lose weight over time, experts say.
Meeting the Experts
We spoke with several fitness experts to get their insights on calories burned while running and how to optimize your workout for weight loss. Meet Kristen Hislop, an ACE personal trainer and certified triathlon coach; Alesha Courtney, a fitness trainer and nutritionist; Albert Matheny, a registered dietitian and certified strength and conditioning specialist; Ash Wilking, a NASM-certified personal trainer and certified functional strength coach; Doug Sklar, a NASM-certified personal trainer and running coach; and Hallie Labrador, a primary care sports medicine physician.
How Many Calories Can You Burn Running?
The exact number of calories you can burn while running depends on several factors, including age, sex, and metabolic rate. Kristen Hislop, an ACE personal trainer and certified triathlon coach, notes that most people tend to burn about 100 calories per mile. However, this number can vary significantly depending on individual factors.
Factors Affecting Calorie Burn
Your menstrual cycle, body weight, and metabolic rate can all impact how many calories you burn while running. Hislop notes that women tend to burn more calories after ovulation in the luteal phase, while men generally have a higher metabolic rate due to their higher body weight and lower body fat percentage.
Testing Your Calorie Burn
If you want to know the exact number of calories your body burns while running, you can get your Resting Metabolic Rate (RMR) and VO2 max tested at a gym or clinic. RMR measures the number of calories you need to function doing normal activities, while VO2 max is an indicator of overall cardiorespiratory fitness.
Is Walking or Running Better for Weight Loss?
While both activities can be beneficial for weight loss, running tends to burn more calories than walking. However, if you’re new to working out or have an injury, walking can still help you lose weight. Ash Wilking, a NASM-certified personal trainer, notes that walking can burn calories and increase your heart rate without too much effort from your body, making it a sustainable and safe option.
How Much to Walk or Run for Weight Loss
Aim to walk or run five to six times a week or three to four times a week, respectively. Remember to schedule rest days and cross-training sessions in between to ensure optimal recovery. Wilking suggests monitoring your heart rate to determine the optimal amount of time for your workout.
How to Optimize Your Workout for Calorie Burn
Doug Sklar, a NASM-certified personal trainer, recommends starting with a low-intensity walking routine that doesn’t feel overwhelming. Gradually increase the time and intensity of your workout over a few weeks. Adding an incline or increasing your speed can also help boost calorie burn.
Frequently Asked Questions
Q: What other forms of exercise can help me burn calories? A: Any type of aerobic exercise can increase calorie burn, including rowing, cycling, and high-intensity interval training (HIIT) classes. Swimming is also effective for boosting heart health. Q: How many calories should I consume for my runs? A: The amount of calories you need depends on your individual needs and training goals. Hallie Labrador, a primary care sports medicine physician, notes that runners should aim to consume 60 to 90 grams of carbohydrates per hour during long runs. Q: How often should I eat during my run? A: Fueling before and after your run can help prevent fatigue and improve performance. Hislop suggests having a snack or meal about 30 minutes after your run to replenish energy stores.
Conclusion
In conclusion, running is an excellent way to boost your mental and physical well-being, while also jumpstarting weight loss. By understanding how many calories you burn while running and optimizing your workout, you can maximize results and achieve your weight loss goals. Remember to listen to your body, eat a balanced diet, and allow for recovery time to support your fitness journey.
