Learn to run with “5 Steps to Learning to Love Running” by Matt Frazier of No Meat Athele via Zen Habits, “A Beginner’s Guide To Running: 4 Steps To Learn How To Run” by NerdFitness, “How I learned to run at middle age” by Empress of Dirt, “Learn How to Properly Run in 30 Days” by VeryWellFit, and “The World’s Simplest Learn to Run Program” by Jenny Hadfield of Runner’s World.Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health. Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia.Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Running – provides MET values for different running activities.Retrieved May 11, 2015, from the World Wide Web. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. The Compendium of Physical Activities Tracking Guide. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS.In the same scenario, a 150 pound person will burn: 594 calories at 5mph, 585 calories at 6mph, 558 calories at 7mph, and 528 calories at 8mph. On a flat level surface, a 200 pound person running 5 miles will burn: 792 calories at 5mph (60 minutes), 780 calories at 6mph (50 minutes), 744 calories at 7mph (42.5 minutes), and 704 calories at 8mph (37.5 minutes). Please note: This table requires javascript to functionĪ 200 pound person will burn about 750 calories and a 150 pound person will burn about 560 calories. A 140-pound (63.5kg) person burns 327 calories in the same scenario. A 200-pound (90.7kg) person burns 467 calories running at 6mph for 30 minutes. Your weight is an important factor is calculating the number of calories burned from running. ExampleĪ person weighs 180 pounds (81.65kg) and runs at a rate of 5 mph (a task that has a MET value of 8.3) for 1 hour (60 minutes).Ĭalories Burned from running at 5 mph (per minute) = (8.3 x 81.65 x 3.5) ÷ 200 = 11.86Ĭalories Burned from running at 5 mph (for 60 minutes) = 11.86 x 60 = 712 Calories burned running by weight and time Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities). MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1. You can find an activity’s MET on the chart above.Ī task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.Ī task with a MET of 2 uses twice as much energy as a task with a MET of 1. “MET” is a measurement of the energy cost of physical activity for a period of time. How many calories are burned running? FormulaĬalories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
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