Our bodies are all different. But did you know that on average, you can burn about 100 calories in just 10 minutes of running? The exact number depends on specific variables. The most significant factor is body weight.

In this article, we’re looking at the number of calories burned running. We’ll go over some scenarios and how to calculate calorie burn for them. Then, we’ll wrap up by answering some common questions. Keep reading to find out what you’re burning on your runs.

Calories burned Running Calculator

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How Many Calories Do You Burn Running?

Generally, calories burned running is calculated using a person’s body weight and the miles covered. The American Council on Exercise shows us that a person weighing 180 pounds burns about 17 calories per minute.

If the 180-pound person runs one mile in 10 minutes, he’ll have burned 170 calories.

Research also shows that the number of calories burned running per mile doesn’t fluctuate much for different running speeds. The same 180-pound guy could run his mile faster and still only burn the same 170 calories.

How Many Calories Do You Burn Running One Mile?

Studies show you’ll burn the same number of calories running one mile, regardless of how fast you run it. So, if you’re 120 pounds and burn 114 calories running a 10-minute mile, you can burn that same number of calories running a 7-minute mile. You simply burn the calories in less time.

How Many Calories Do You Burn Running for 30 Minutes?

Let’s use a simple example here. We’ll use the average number of calories burned running a mile, which is 100. If your pace is a 10-minute mile, then in 30 minutes, you’ll burn 300 calories.

Now, let’s calculate the calories burned running at a faster pace of a 6-minute mile. You’ll have run 5 miles in 30 minutes running a 6-minute mile. So, 5 miles of our 100 calories average equals 500 calories burned in 30 minutes.

How Much Running Do You Need to Do to Burn 500 Calories?

You’ll need to run about 5 miles, give or take, to burn 500 calories. Remember that your body weight plays a major role in how many calories you burn per mile. The less you weigh, the fewer calories you burn per mile. The more you weigh, the more calories you burn per mile.

The time it takes you to burn 500 calories varies based on the pace you keep. If you run a 15-minute mile, it will take you an hour and 15 minutes to burn 500 calories. However, if you run a 6-minute mile, it will only take you a half hour to burn 500 calories.

How Many Calories Does Running a 5K Burn?

A 5K run works out to 3.1 miles. On average, we burn about 100 calories running one mile. So, you’ll burn somewhere around 310 calories running a 5K race, regardless of your pace.

Does Running Outside Burn More Calories Than Running on a Treadmill?

This question comes up a lot in the fitness world. Some research shows there’s no difference in calories burned running between outside or on a treadmill.

Other studies show there is a difference. You may burn up to 5% more calories running outside because of exterior factors. You’re met with wind resistance and uneven pavement or terrain.

The other variance is the treadmill belt. When you run on a treadmill, the belt pulls your foot backward, doing some of the work for you. Running outside forces you to propel yourself forward with your foot trailing behind. Your body does all the work.

Increasing Your Calorie Burn During a Run

We mentioned you don’t typically burn more calories by running the same distance faster. But you can add things to your running workout to burn more calories along the way.

One way to do this is by adding in some conditioning or strength training after every mile or half-mile. Exercises like pushups, lunges, sit-ups, squats, and shadow boxing will increase the number of calories you burn during your run.

Adding in sprints at various intervals also helps increase your calorie burn. You don’t have to run at the same pace for the entire run. Interval training is a great way to work on your endurance and boost the number of calories you burn.

Final Thoughts

Each of us burns calories faster or slower than the person next to us. There isn’t a one-size-fits-all number of calories burned running. In general, we burn 100 calories per mile. Use what you learned here to calculate the calories burned on your next run and feel confident knowing how much your hard work is doing for you.