How many calories does running burn? Factors to consider

The amount of calories you burn running is a near impossible number to calculate as there are so many variables that change the outcome.

However, here are some key factors to consider.

– Weight and Speed ​​-

One of the main factors is the runner’s weight. According to the American Council on Exercise, a person who weighs 54 kilograms burns 11.4 calories per minute and 684 calories per hour, while a person who weighs 81 kilograms burns 17 calories per minute and 1,020 calories per hour. increase.

There are also differences in runner speed, with jogging burning fewer calories per minute than running.

– Interval vs steady state –

A 2015 study published in the Research Quarterly for Exercise and Sport found that both resistance training and high-intensity interval training (HIIT) “reduced excess post-exercise oxygen consumption significantly more than steady-state work. I understand that it will increase

Studies show that “both modes may be more effective at increasing total daily calorie expenditure than steady-state aerobic exercise.”

But keep in mind that you can stay stable longer.

So while interval training may burn more calories in the same amount of time, it’s difficult to compare, say, a 30-minute interval session to a 1-hour steady-state session.

People exercising at Lumpini Park in Bangkok. (Material photo: Pattarapong Chapattarashir)

– Trail vs Road –

Do you burn more calories on the road or on the trail? Again, this comes down to your strength and weight.

Trails tend to be more undulating than roads. Even the slightest climb burns more calories, according to shoe brand Asics.

Interestingly, the gradient percentages don’t make much of a difference. Going uphill, whether steep or slight, tends to burn calories at a similar rate.

“Studies show that [81kg] An uphill runner burns about 1,250 calories per hour, compared to 1,000 on the flat. Similarly, [68kg] A person burns about 1,000 calories per hour running uphill and 800 calories per hour on the flat,” says Asics on its official website.

– Downhill vs Uphill –

It’s true that running downhill burns fewer calories than running uphill, but it’s not that simple.

A 2019 study on the rhythm of downhill running on the ScienceDirect website found that the longer your downhill running rhythm, the more calories you burn on your downhill run.

“Energy costs of descents increase during ultramarathons, indicating the need to determine exercise strategies that can counteract fatigue during descents,” the study states.

Factors investigated included whether short, quick leg movements (high cadence) or long strides (slow cadence) on descents burn more calories.

“-10% increased running at cadence [heart rate] 10 beats per minute compared to a -6 degree tilt,” the study said.

Simply put, doing big, long strides was less efficient than sticking to something close to your normal running cadence on flat ground.

– weather –

The hotter the temperature, the more calories you burn.

According to a 2010 article from the National Library of Medicine, running in the heat means your body burns more fat than carbohydrates.

You can plan your meal preparation accordingly to get the most out of your session in different conditions.