Running is a great physical workout that helps you keep fit, and lead a healthy life. Several calories are burned while running. Although, many people don’t really know, how to schedule the everyday running plan to burn more calories and make things work for oneself. In this informative, we will discuss all the aspects of running and how to burn excessive calories to reduce negative cellulite from the body.
The total calories burned depend upon the weight of a person, speed of running, and total miles covered. Every factor is important for the number of calories you may burn while running. Other factors may also have some impact on the ultimate result. Let’s discuss some factors responsible for the outcomes.
Factors Influencing Calorie Burn While Running
You may find various factors affecting the total number of calories burned by a person. However, we can discuss some major factors here to understand the phenomenon.
- Age Factor
Age is one of the biggest factors that help you analyze how many calories are burned running 1 mile. For example, a young man or a woman will burn more calories as compared to any elderly individual. The physical reaction from the body plays a great role considering the age factor.
- Gender Specific
It is being observed that males burn more calories than women during a walk, run, or sprint. Men put more pressure on the muscles as they cover miles through running.
- Miles Covered
The total number of calories burned can also be analyzed by considering the total miles covered by an individual. The more kilometres you run in one go, the more calories are burned.
- Speed
Speed is among the top factors that affect the total number of calories one can burn. The amount of calories you will burn running at 10kmph will be different from 30kmph.
- Weight
The person with more weight will burn more calories than the individual with lightweight. The runner with more weight burns more cellulite and converts it into energy. For example; if a guy with 145 pounds burns more than 13 calories per minute. Another person with more than 175 pounds weight will burn 135 to 500 calories for a 20-minute running session.
- Running Pattern
The running pattern may also impact the ultimate results. If you are running at a very low speed like ‘Jogging’, it will burn fewer calories than those who run and add on the sprint in their daily routine for the physical workout.
How To Calculate Calories Burned While Running?
If you are an amateur and don’t know how to calculate the total calories burned per mile running, then you can follow this simple method to calculate it.
Method:
Total No. of Calories Burned = Body Weight x Duration x MET
Body Weight: It is the total body weight of a person during the run.
Duration: It represents the total time taken to complete the run.
MET: It shows the total oxygen consumed during a walk. Also known as Metabolic Equivalent. Another way to count 100 burned calories to miles is through the Harris-Benedict Formula. It is simple and straight way to do calculations. Multiply your Daily Activity Level by your Basal Metabolic Rate (BMR).
Tips To Maximize Calorie Burn While Running
You can follow certain tips to maximize calorie burn while running. These methods are used and tested before to attain the desired results.
- Add Interval Training
If you wish to burn more calories add on interval training. It will keep your body boosted throughout the session. The interval training module helps you recollect the required strength.
- Combine Circuit Training
It is the best way to sweat more lose more calories, and combine circuit training with running. Practice muscle-building exercises along.
- Drink Some Water
You can drink some water in the big intervals during the session to keep your metabolism boosted. Maintaining the water level in the body while running can help you sweat more.
- Enhance Intensity
You need to enhance the intensity of running and other combined exercises to burn more calories. Add on sprint running in between to increase the intensity.
- Jumping Exercises
Add on some jumping exercises with running for an intense workout and sweat. It will help you burn more and more calories.
- Reduce Rest Period
Reducing the rest period may help you keep your body warm and active throughout the session. You will lose lots of calories due to this.
- Switch Sides
If you wish to work on the other part of your body, especially the thighs and hips, then switch sides. You can run sideways, or backward to get the best results.
Health Benefits Of Running Beyond Calorie Burn
- Running for weight loss is the most common phenomenon that you will come across. You can lose weight in a couple of weeks only.
- It keeps your metabolism strong and boosted so that you can burn more calories.
- Intense running or workout helps you break and burn the food you have every day.
- Burning calories and losing weight help you stay active for the whole day.
- Intense workout and sweat keep your skin shiny and work on the open pores.
- Gaining a level in running may boost your willpower to do more intense workouts to build strong muscles.
- Everyday running requires a set time period from your day schedule, and it hardly needs any monetary investment.
- Regular running keeps your lungs clean and helps you improve breathing issues.
- Combine the running schedule with a healthy diet to stay away from doctors and medical conditions.
Conclusion
The running and calories burned go side-by-side to achieve an ultimate goal. You can come back in shape through regular running and physical workout routines. It improves your self-confidence, and you start to perform well in other working areas. But following a strict routine is significantly important to get the maximum benefits out of these running sessions. If you are still confused about how to plan for routine running sessions, talk to a physical training coach, or a professional.
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