Calories Burned Running a Mile

Calories Burned Running a MileWhether you are 20 or 60, it is a good time to get out your running shoes, according to cardiologists.  Marathon running was found to reduce cardiovascular risk in amateur Boston marathon runners in a study by the Massachusetts General Hospital.  While training for the Boston marathon, a running group aged from 35 to 65 years old showed improved cardiovascular health.  Other studies of ultra-marathoners, however, have shown that too much exertion is bad for the heart.

Of all aerobic exercises, running burns calories the most efficiently. The number one goal of runners is to count calories burned running a mile.  In pursuing this goal some runners expend too much energy. For long-term good health, it is essential to pursue exercise and weight loss via nature’s way. More and more tools are available to help runners maintain a balanced and healthy running program.

If you want to know how many calories you have burned running a mile, there’s an app for that! By tracking your calories burned, you can make adjustments and improve your workout efficiency. Mobile technology is making it possible to fine-tune your running program even more.

How Do You Calculate Calories Burned Running a Mile?

A calorie is a unit of measurement of thermal energy. Calories burned is calculated by your weight, speed and distance traveled.  Other factors include the intensity of exercise, your condition level and metabolism.  Weight has the greatest impact on calories burned. According to the experts at, a 150-pound person will burn 100-120 calories a mile whereas a 200-pound person will burn 135-155 calories.  Some runners wear weights to increase caloric burn.

If you are the turtle in your running club, do not feel pressured to run faster to catch up with the rabbits. If your goal is burning calories, speed matters but not as much as the distance run. The longer one runs the more energy is required to achieve a unit of distance. You can figure out your calories burned with Runners World’s Calories Calculator.

How Do You Calculate Net Calories Burned Running a Mile?

The measurement of calories burnt is more meaningful when we measure net calorie burn (NCB).  NCB is the calories burned minus the resting calories your body would have burnt if you had not gone for a run.  About 60 percent of the calories we burn daily are in the resting metabolic state. What if you had stayed home and watched TV? A 200-pound person would burn about 75 calories an hour.  What if you usually walk instead of run? About 170-200 calories per hour. Personal information management systems that record how long you walk, run, stand, sit and lie down for are providing more accurate measurements of energy expended. Walking burns less calories than running but is also an excellent source of exercise.

If you are interested in developing a perfect health program, running is an excellent aerobic exercise to include. It is important to refocus on your reasons for running. If you remind yourself of the body, mind and spiritual benefits of running you are less apt to overly focus on energy expenditure and over stress your heart. A course on finding your true motivation for running such as Fit for Life: The Science of Exercise may be better long-term training than a session with Usain Bolt.

Calories Burned Running a Mile With Mobile Devices

Wireless and satellite technology are enabling the mass collection of fitness data to improve measurements and comparisons of our healthy actions.  About 20 percent of people download fitness apps to their mobile devices and another 10 per cent of people use them.

MapMyFitness is an example of an app that can map your route and track your activity. The app
allows you to map duration, distance, pace, speed, elevation, and calories burned data for each workout and for specified routes.

Imagine you are running three miles daily around Central Park’s famous 6-mile loop. You have a routine of running two miles and walking one mile each morning. Once you start using a geeotracking fitness app, you discover that you can burn twice the calories if you walk the path on the north side of the park instead of walking on the flat pavement.  Walking or running on changing terrain expends more energy than moving on a flat surface. Likewise, you may choose to walk uphill. More mechanical work is required against gravity when moving up a hill. Running also would burn more calories on rougher or steeper terrain but the next increase in energy expended from walking would be higher. Thus, you would a higher number of calories on your 3-mile workout.

Calories Burned Running a Mile With the World

Fitness apps have become so good at performing fitness evaluations, designing fitness programs, coaching us and monitoring our progress that some fitness experts believe they can replace the gym.

Many of these apps have features to help you improve your measurements of calories burned running a mile.

MapMyRun and the LiveStrong Calorie Tracker (data on 625,000 foods) track what you eat and calories consumed, allowing you to calculate your daily net calorie take on all food intake and exercise activities. MapMyEun syncs with iMapMyRun with data on 26 million running routes.

The Moves app moves with you and tracks calories burn whether you are running, cycling or walking. It even tracks calories burned while idle.

The Nike + Running app uses the GPS to track current weather conditions, which can affect your performance and thus caloric burn rate.  Wind conditions affect how much energy you expend.  Air resistance can increase your workload up to 10%.  If you are jogging on light snow, you can expend twice as much energy.

Exercise is one of The Five Pillars of Optimal Health. The ability to measure and benchmark your running program will allow you to more efficiently burn calories. Remember, there is a limit to how many calories you can burn.  Athletes who participate in ultra-marathons often experience extreme exhaustion after competing.  Amateur marathon runners have exhibited elevated loads on the heart.

With so many tools available to monitor your running regime, you can burn calories while maintaining optimal health. The ability to challenge your friends on the same routes and compare data should get you moving.