![]() ![]() When running on a treadmill, you can set the speed to maintain a desired pace. ![]() The calories burned during running will be similar on a treadmill and outdoors, with a few caveats. If you need to calculate your pace you can use a pace calculator to find it. If this same woman ran a brisk pace at 9 mph, she would burn:Ĭalories burned = 30 min × (12.8 × 3.5) × 130 lbs ÷ 2.2 / 200 įor example, for a 130-pound woman running a moderate 6 mph pace for 30 minutes, she will burn:Ĭalories burned = 30 min × (9.8 × 3.5) × 130 lbs ÷ 2.2 / 200 With the addition of air resistance to mimic outdoor conditions, it was then estimated that participants utilized 75% of their aerobic capacities during a marathon, and the MET value was derived from this. Running long distances is typically done at varying speeds over several hours and can be harder to estimate.įor example, the MET value for marathon running was estimated from a study that examined nationally ranked marathoners running submaximal and maximal speeds on a treadmill. MET values for different running paces (from the Compendium of Physical Activities) Running Pace This formula also includes the duration of the activity in minutes as well as your current weight.Ĭalories burned = time × (MET × 3.5) × weight / 200 MET Values for Jogging and Runningįrom this table, you can see that when you increase the intensity and run at a faster speed, more energy is expended, and more calories are burned. Once you find the MET value of an activity, you can then use a calorie burn equation to compute how much energy you expend running. A complete list can be found in the Compendium of Physical Activities. METs are a simple way to estimate how many calories you burn during a number of different physical activities and exercises. As you exercise, you consume more oxygen, which increases the MET value of the given exercise. This is also defined as the amount of oxygen consumed while exercising compared to sitting at rest.Ī resting metabolic rate is equivalent to 3.5 milliliters of oxygen per kilogram of body weight per minute. These numbers are a ratio of the metabolic rate during that specific exercise compared to the metabolic rate at rest. There is a MET value for nearly every type of physical activity. This is the energy expended during an activity that is expressed as a standardized number. A MET is also called the metabolic equivalent of a task. Why? Because running efficiency improves with speed and we calculate calories burned per distance rather than time.To calculate calories burned during running, you first need to determine the MET value of your running activity. On the other hand, what is interesting, the number of calories doesn't go up if you run faster. Both conditions result in more burned calories while covering the same distance. That value increases slightly if you weigh more or if you're running in a less efficient way. Lots of publications and most of the running experts suggest that a person of average weight burns around 100 calories when running a mile. Running is one of the highest calorie burners, together with jumping rope among other activities. Also, the surface grade matters (whether you are running uphill or downhill). The most influential are your weight and the exertion level. The rate of calorie burn can vary a lot depending on some variables. American Council on Exercise prepared a report by which, running burns more calories than swimming, dancing, cycling, and other activities. People often choose running as means to lose weight, and it's hardly surprising. Net calories are the number of calories burned, excluding the number of calories that the organism needs to use for staying alive (food digestion, supporting the functions of vital organs, etc.). Our running calorie calculator provides estimates for net calories burned. On treadmill? Running on a treadmill costs you less energy, because a runner doesn't need to overcome air resistance. Surface gradient level - we burn more calories running uphill (higher inclination -> more calories burned) and we burn fewer calories running downhill (more declination -> less calories) - only up to -10% declination, because beyond this level, the effect is similar to the increasing inclination. The relationship shows that with higher fitness level or V02 max, the number of calories needed to run a given distance is lower.
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