How Many Calories Can You Burn By Running – If you are sitting reading this, congratulations – you are burning fat. But if you get up and start moving at home, you won’t burn as much fat. And if you feel active and go out, you burn almost no fat.
While everything I said is true, all you have to do is not sit back and watch your fat stores disappear. The general presentation of how to exercise for fat loss – presented in the form of extremes above – is misleading.
How Many Calories Can You Burn By Running
There is no specific “fat burning zone” that is the key to weight loss. Here’s what you need to know about fat burning exercise.
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Look at the boards on the walls or the cardio equipment at the gym, or listen to different people exercise, and you’ll find the fat burning zone. A standard guideline for entering this zone is to train at about 60 percent of your maximum heart rate.
The employment level is relatively low. Runners can usually say complete sentences on this effort, which is an easy step, so you can practice the day before or the day after your run. In this context, it is said that working out burns more fat than the same exercise at high temperatures, and thus leads to long-term weight loss.
On the face of it, parts of this claim are based on decades of research. Each time, your body first eats itself, a mixture of fat and glycogen (a type of carbohydrate stored in muscles). The less agile you are, the higher the percentage of fuel that comes from fat. At rest, fat burns 85% of energy. This number changes to about 70% at an easy walking pace. If you have to run at a moderate effort, the mix will be about 50% fat and 50% carbs, and you’ll be moving towards carbs faster.
One of the reasons your body undergoes this change is that your brain runs almost entirely on carbohydrates and must maintain a limited amount of carbohydrates. Although burning fat requires more oxygen than burning carbohydrates, more oxygen is available when you are resting or working at a low intensity. But when you exercise harder, your body needs fuel faster and turns more to carbohydrates.
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This change in fuel to burn is why “The Wall” tries to run marathons as fast as possible, but is not allowed in ultramarathons. Running a marathon faster than your normal training pace can use up all the glycogen stored in your muscles. When this happens, usually in the last 10k, your muscles are fattening up to fuel your hard endurance to get to the finish line. But burning fat requires more oxygen than burning carbs, so you’ll need to slow your pace significantly, usually a minute per mile or so, to meet the increased oxygen demand.
On the other hand, if you’re running an ultramarathon, it’s probably at a much lower intensity, probably at a slower than normal pace. The percentage of fuel per mile is higher than marathon pace. So, even though you can run longer at advanced pace, you’ll feel less of a sudden slowdown due to the lack of glycogen stores. Even the leanest runner has enough body fat to walk a hundred miles.
Therefore, it is true that you burn more fat at certain intensities of exercise than at other intensities. But running at a certain speed to burn a higher percentage of fat won’t magically melt away fat. And if so, the difference in total fat burned running three miles slower and doing the same distance faster is probably a few calories. This is insignificant in the grand scheme of things, as burning a pound of fat burns about 3,500 calories.
Rather, as Asker Jeukendrup, Ph.D., a leading sports nutrition researcher, says, burning fat and losing weight are not the same thing. Weight control is a matter of strength in control. The more calories you consume, the more weight you will end up losing. Do the opposite and you will end up gaining weight. “If you burn a lot of fat but eat more calories than you burn, you won’t lose weight,” Jeukendrup writes.
Figuring Out How Many Calories You Burn Every Day
As great as all the calories burned are, you might notice another flaw in the “fat burning zone” idea: You can spend hours walking three miles. You’ll burn about 300 calories, a higher percentage of fat, than if you ran three miles. But in that hour you run six miles and burn twice as much.
If you want to get all geeky, the math is illustrated in this example (and in the image) with the fat burning zone.
Walk three miles in an hour and you’ll burn about 300 calories, about 210 calories (70 percent) as fat. Run 10 minutes to a mile for that hour, and of the 600 calories you burn, about 300 (50 percent) will be burned as fat. Also, it takes longer for your metabolism to recover after intense exercise than it does after low-intensity exercise. While this may burn a few dozen extra calories after a run or less than a banana, if weight loss is one of your goals, every little bit helps.
Running at a gentle effort of about 60 percent of your maximum heart rate isn’t the key to weight loss, but there are plenty of reasons to run at that pace regularly.
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Easy runs help you recover before and after a hard workout, have great benefits for your heart and mind, and are just plain fun. Easy jogging also allows you to cover more space and therefore burn more calories if this behavior is increased for jogging.
Fat burning and running, perhaps the most important reason, because the study is on exercise, not weight loss. As we mentioned above, at higher levels of gradual effort, such as marathon-to-marathon pace, your run will be fueled by a higher percentage of carbohydrates at a slower pace. Run enough of these speeds and you will deplete your muscle glycogen stores and have to slow down.
One of the main goals of marathon training is to become more efficient at burning fat during these fast runs. If you can burn muscle fat by running 1,000 miles at marathon pace, your glycogen stores will last longer and your chances of finishing strong will increase.
The best way to achieve this goal is to run not at a steady pace, but at near marathon pace, with about 5 percent room to run faster or slower per mile. For example, if your marathon pace is 8:00 per mile, run between 7:36 and 8:24 per mile.
Calories Burned Running Calculator: How Many Calories Does Running Burn?
You can do this as a stand-alone workout, such as 6 to 10 miles at marathon pace after a mile or two of warm-up. You can also incorporate them into the last part of your long run, such as running easy for an hour and running for another hour at near-marathon pace. If you do it a few times a month, running at these consistent effort levels will improve the fat-burning efficiency of your muscles.
Starting to explore a moderate to long fast, such as after waking up, and not eating during that run, can also train your body to burn more fat at its own pace. It’s best to keep this “quick” for easy session control. (Learn more about the pros and cons of fasted cardio here).
All of this may sound like a lot when it comes to fat burning. Key Takeaway: Ignore claims that you’ll lose more weight if you run in the “fat burning zone.” Follow a good exercise program, eat a balanced diet, and be healthy enough to run as much as you want and reach a healthy running weight.
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Using this calculator you can estimate the power you burn. When you add this to your basal metabolic rate (BMR), you can determine how many calories you are burning.
