How many calories are lost when running? Tips on how to run correctly and not harm your health. Calculation of calories in km (kilometer) How many calories are consumed in 20 minutes of running

Many people dream of a slim and fit figure, but not everyone knows how to effectively spend energy reserves. A sedentary lifestyle is the main enemy of a slim and healthy figure. To provide the body with the proper load, you can use various programs and techniques, including running. How many calories are burned when running?, and you will find out from this article.

Sport has a positive effect on the entire human body as a whole, helps strengthen all muscle groups, trains the respiratory system and endurance. During exercise, blood circulation through the vessels accelerates, which has a beneficial effect on the brain and circulatory system.

Some consider running to be useless for losing weight, believing that it only helps to increase leg muscles. But to make your legs really big, you need long and hard training. Since they are a problem area, it will not be possible to achieve fundamental changes in a short time.

To see noticeable changes, at least 6-12 months of regular exercise must pass. The result will also depend on the time spent on training and the intensity of the load. Regular and intense exercise allows you to visually improve your figure and get rid of extra pounds after 3-4 months.

How running can help you burn calories

The result of how many kcal are spent when running 1 km is influenced by many factors:

• selected tempo;
• duration of classes;
• runner parameters and weight;
• types of road chosen;
• weather.

In hot weather, a runner's body will burn much more calories than in cold weather with the same activity. A well-surfaced path or hilly terrain will also burn different amounts of fat. An uphill marathon, even with a minimal slope, will be the most effective. For men and women, the amount of calories lost when running will be different due to the biological structure of the organisms. A man weighing about 70–80 kg, who is not used to physical activity and is starting exercise, will burn 700–800 kcal in 1 hour of jogging. For women, this amount over the same period of time will be 600–680 kcal.

To increase this indicator, you can use the following techniques:

• Ensure an uneven pace. During training, it is not recommended to run at one selected speed; it must be constantly changed - either reduced or increased. It has been proven that such exercises are much more effective and useful.
• Running with knees raised. It is necessary to try to raise your knees as best as possible in order to expend more energy, start the work of all muscles, and develop the athlete’s endurance.
• Jogging with additional movements. You can force not only your legs to work, but also your body and arms. When performing additional swings, bends, and movements, energy will be spent more actively and faster. Working with your hands improves the functioning of the respiratory system.
• Cross-country cross-country. For jogging, you need to choose distances with uneven terrain, slight slopes, and inclines to change the nature of muscle work.

Dependence of calories on distance

The main factor influencing calorie consumption when running is distance. The more a person runs in one workout, the more significant the result will be.

At an average pace, a person can cover a distance of 1 km in 5–6 minutes and get rid of 200–240 kcal. Beginner athletes are advised to increase the distance gradually, starting with small distances. This is especially true for overweight people.

Important! Heavy exercise without preparation can negatively affect health and cause disruption in the functioning of organs, in particular the cardiovascular system.

People with good physical fitness can start with jogging over longer distances, excluding overload. If jogging has already become a way of life, you can begin to gradually increase the distance.

It is enough to reach a value of 3–5 km on an uneven surface to burn 500–800 kcal. Naturally, this indicator can be increased or decreased by changing the load, intensity, adding additional movements with the legs, arms, and body.

Practical advice: An alternative to street cross-country training is home training on a simulator. A treadmill can also be found in a sports club. In its absence, you can practice running in place.

To get rid of extra pounds, lose weight, and tone your body, you need not only intensive exercise, but also regular exercise. The training time should be 45-60 minutes for visible results.

How types of running affect fat burning

Jogging is the most common type of exercise that strengthens muscles and rids the body of fat accumulation. If you choose moderate-intensity activities, it will be easier for the body to withstand such a load than at high speeds. In the second case, you must alternate it with a slow pace. To start weight loss processes, you need to pay attention to the duration of activity, but not to the speed.

If even average intensity causes rapid fatigue in a person, then you can alternate running with walking, following the basic rules. The time ratio should be 1:1 - 10 minutes walking, 10 minutes jogging. The duration of the workout should be at least 1 hour, and during this time you will burn from 300 to 350 kcal. When running, you need to focus not on generally accepted indicators, but solely on internal sensations. If any discomfort or weakness appears, it is necessary to reduce the load or change the pace, go to a walk. But under no circumstances should you overload the body. It is worth taking a closer look at how many calories each type of activity burns.

Walking

Walking has pros and cons. Among the main advantages:

• Suitable for absolutely everyone, people of any weight;
• does not bring discomfort and increased fatigue;
• the duration of the walk can be unlimited.

Its main disadvantage is that even with long walking you will be able to burn much fewer calories than when running, about 2.5 times.

Running on flat terrain

You need to remember the basic pattern: the longer the workout lasts, the more kcal is lost. The effect from it will be higher than from walking. But you shouldn’t naively believe that high-speed loads will help you lose more. This is wrong.

Running up stairs or uphill

This type of running is considered the most energy-consuming. The amount of fat lost will be determined by several supporting factors:

• height of steps;
• surface inclination angle;
• pace;
• runner's weight.

When calculating kcal, you can use special calculators on various websites. The same function is available in fitness watches.

Please note that the calculator will also give an approximate value, taking into account the basic parameters that the runner will indicate to it.

Balancing calorie intake and expenditure

When running, you should always observe moderation. Excessive consumption of kilocalories and excessive load will not give a positive effect for the body.

The main processes that are launched in the body during sports:

• start jogging – carbohydrates are used for 10–15 minutes, turning into energy;
• start of processes - from the 15th to the 30th minute the glycogen accumulated in the body begins to burn;
• the peak of work is from 20–30 minutes and the body gets used to the loads, fat cells begin to break down;
• adaptation of the body - do not overload it. 1 hour will be enough for training.

Reasons for uneven calorie expenditure

Calorie dispersion is often caused by various biological processes in the human body. This is related to the absorption of food. After 20 minutes, fat deposits are broken down. The number of kilocalories burned will depend on the type of activity. Jogging allows you to burn much more calories than sprinting due to its high duration. By alternating different speeds, you can achieve much better results than with a monotonous run.

There are the following main types of running:

• jogging – most often used for losing excess weight;
• sprint – high-intensity and high-speed loads that need to be alternated with a medium pace;
• interval – with alternating speed modes;
• uphill or up the stairs – ensures the breakdown of fat deposits.

Each person has individual characteristics of his body, which affect the rate of calorie burning.

Rules for running for weight loss

To ensure the highest possible calorie consumption when running in 1 hour, you need to follow these basic rules:

• Introduce a diet, do not eat 2 hours before training, include in your diet foods that help speed up the burning of calories - celery, grapefruit, radishes. You need to exclude foods with high calorie content from it.
• You can eat food only an hour after finishing your workout; you need to choose foods that contain polysaccharides and proteins.
• You need to gradually increase the duration of the workout, devoting at least 1 hour to classes.
• Drink plenty of water both during and after training.
• During training, you need to alternate different types of activity, intensity, use your arms and body.
• Ensure regular training. Only with constant exposure to the body can a noticeable effect be obtained. Training should be carried out at least 2-3 times a week.

During their practice, experienced runners and coaches have identified rules and recommendations that help achieve good weight loss results:

• You need to make active movements with your arms to facilitate this process and increase calorie expenditure.
• You need to look clearly in front of you, but not at your feet. With this position of the head, the load will transfer from the body to the legs.
• Watch your foot placement. They must step completely on the ground. Running on your toes puts a tremendous strain on the calf muscles, and running on your heels has a negative impact on the musculoskeletal system.
• There is no need to run with your palms clenched into fists - this contributes to increased fatigue. The hands should be relaxed.
• For training, you need to choose comfortable clothes made from natural fabrics and breathable shoes.
• While running, you can listen to music; it energizes you, creates a positive attitude, and helps you fight fatigue.
• Find the optimal time to study. Not everyone is able to run in the morning and then suffer from fatigue for the whole day. Some people find it easier to go jogging in the evening. Find your ideal time.
• Muscles need rest and time to recover. Therefore, everyday stress is not beneficial. The optimal frequency of training is 2-3 times a week.

conclusions

Jogging is a great option to get your body in shape and lose extra pounds. Classes will be useful both on the street and at home or in the gym. The number of calories burned is determined differently in each individual case.

This indicator depends on many factors:

• duration of activity;
• load intensity;
• selected type of terrain;
• presence of additional load and others.

To get good results, you need to combine running with a proper daily routine, a balanced diet and avoid excessive exercise.

A beautiful body without excess fat deposits and kilograms requires effort. Proper nutrition and systematic exercise are the key to a good figure. Soviet times gave rise to a real boom in morning and evening jogging, which became an integral part of the life of a Soviet citizen. In America, they were turned into a cult, which is still popular to this day for maintaining good physical shape. How many calories do different types of running burn? This option for getting rid of extra pounds (calories) is not particularly distinguished by its ease and speed, since in order to start the process of burning fat, you need to start moving and balance your diet.

— Calories: what are they and where to look?

— Burning calories: who, how and how much?

— Metabolism

— Fast metabolism

— How to determine the number of calories burned?

— Burning methods: strength or cardio

— How to lose weight by running?

— Types of running for weight loss

Calories: what they are and where to look

For the normal functioning of the body and internal organs, energy is needed. Due to the resulting energy reserve, breathing, metabolism, walking, thinking, and replenishment of internal resources occur.

The source of “fuel” is food.

The calorie content of food depends on the content of basic macronutrients (proteins, fats, carbohydrates). 1 gram of proteins and carbohydrates releases 4 kcal, 1 gram of fat – 9. The amount of energy released during their breakdown is measured in calories.

There are tables that make it easier to calculate the calorie content of foods. Often the numbers in them are not the same: dozens and hundreds of varieties, different growing conditions distinguish products grown in Russia and Australia.

Burning calories: who, how and how much

When obtaining the energy necessary for full functioning, it is necessary to monitor the balance of receipt and consumption of energy-intensive elements. Otherwise, unspent kilocalories are transformed into extra pounds, accumulating in the form of fat deposits.

An excess of expenditure over intake inevitably causes you to lose weight. Approximately equal numbers of acquired and expended kcal do not change body weight. The dominance of intake over burning increases mass - you get fat.

I wonder how many calories these guys burn?))

BX

Every day, the body spends about 60-80% of the energy received on internal processes. There is a formula that calculates the exact figures for basic energy consumption.

Gender, age, height, weight determine the number of kilocalories expended by the brain to ensure normal functioning.

Online calculators and tables do not give exact figures: they will show approximate figures.Work and sports require separate energy replenishment.

Fast Metabolism

The speed of natural processes varies from person to person, but sometimes there is an acceleration of the body’s work rate: heredity, disease, natural causes.

Accelerated metabolism is manifested in increased energy consumption and heat release, high mental and physical activity, and a lack of tendency to gain weight, regardless of the amount of food consumed.

Groups of people with fast metabolism:

• Active young people. As you age and become less active, your metabolism decreases.
• Men. The male body works more intensely.
• Heredity can cause your metabolism to speed up.
• A number of diseases cause abnormal metabolic rates, sometimes irreversible.

While scientists argue about the pros and cons, girls envy the opportunity to eat and not gain weight, and the groups mentioned above do not face the problem of losing weight.

How to determine the number of calories burned

In addition to basic energy consumption (about 1500, 2000 kilocals for women and men), a person performs a number of actions that require additional fuel: moves, works mentally or physically, and plays sports.

A man leading a sedentary lifestyle will spend 2000 kcal/day, a woman – 1500.

Athletes monitor consumption and consumption using mobile applications, fitness bracelets, and heart rate monitors that automatically calculate energy consumption.

You can calculate the number of kcal consumed during training, work, or doing household chores yourself using visual tables: you need to find the ratio of the value from the list and the execution time.

Please note that the data obtained will be approximate: when calculating, the predominance of muscle or fat mass, exact time, intensity and other factors should be taken into account.

Combustion methods

Professional, amateur, and home workouts help burn different numbers of calories.

Football will help you lose 4.5 kcal/kg in 1 hour, dancing, squash and skiing - 7.4. Running at high speed is considered the most energy-consuming, consuming the maximum number of calories – 14.4. It is unrealistic to run for a long time at this pace, so when alternating between medium and high speed modes, an average of 9-10 kcal/kg is spent per hour.

Strength or Cardio

The peculiarity of aerobic training is that energy elements stop being burned immediately after the end of the session: how many calories you spent in an hour of running are yours. Due to the increase in oxygen consumption, internal energy-intensive processes are activated: breathing, blood circulation. After the heart rate accelerates to 140 beats per minute, increased energy consumption begins. Read more about what heart rate zones you need to run in to lose weight. There is also a way in which you can alternate between fast running and running at a medium pace, and after 20 minutes of such training, fat will be burned within 8-16 hours. This type of training is called (High Intensity Interval Training).

How many calories are lost when running depends not only on the duration and speed, but also on the person’s age and weight. Over the years, energy exchange processes slow down. People with large body weight spend more, but a significant layer of fat reduces the effectiveness of running exercises as a means of losing weight, forcing you to increase the intensity or duration (fat begins to be consumed only after half an hour). Loads help maintain muscle tone, not build muscle mass.

Strength training in the gym takes 7-9 units of energy per minute, triggering fat burning and increased energy consumption mechanisms that continue to work throughout the day. After completing the activity, resources will continue to be spent on recovery and muscle building: as muscles grow, the amount of energy required for rehabilitation increases.

Cardio exercises successfully cope with weight loss and control, being as effective as strength training. Fitness trainers find advantages in separately using cardio and the cardio-strength complex - it all depends on the goal. In the first case - maintaining shape and losing weight, in the second - reducing fat deposits by increasing muscle mass and giving the body definition.

Kazan Marathon 2016. Finish.

How to lose weight with cardio

How to lose weight should be chosen individually. Jogging is a bad choice for people with problems with the cardiovascular system, legs, back, and weighing over 100 kg. Due to excessive pressure on the heart, complications can occur, including a heart attack. While jogging, extra pounds put significant pressure on your legs - your own weight becomes a burden that can cause additional problems. In this case, you can replace running with an exercise bike to relieve the load on the musculoskeletal system.

For others, using and combining different exercise options is a great opportunity to get rid of those annoying pounds. The infogram below tells you how many calories are burned when running and fast walking, depending on your weight and speed of movement ( in 1 hour ).

An accelerated pace increases energy consumption, but maintaining it for a long time is difficult, so the data is based on calculations for 10 min .

Types of running for weight loss

Interval running

Alternating a step (100 m), medium and high speed (300 m each) removes an average of 800 kcal per hour.

Sprint

Jogging at maximum speed (from 18 km/h) has the highest level of energy consumption, uses all muscle groups, forcing the body to work at full capacity. Theoretically, in a 60 minute sprint you could lose more than 1000 units.

Jogging

The amount of calorie burned during an hour of jogging at a speed of 10 km/h is about 600.

Easy long run (aerobic)

A long-distance race at a low pace consumes 500-600 units.

Running in place

60 minutes of continuous movement (8 km/h) consumes 500 kcal.

Running up the stairs

An energy-intensive type that consumes more than 1000 units per hour of training.

Running 5 km, 10 km

The simplest formula to determine how many calories are burned during long-distance running (5 km, 10 km) is the product of a person's weight and mileage. The formula is inaccurate because approximate figures are used and the nature of the terrain and pulse are not taken into account.

A 5 km run will allow you to get rid of 400-500 units. How many calories will a 10 km run take? About 700-800 calories. But don’t attempt to conquer the heights of running without proper preparation: the load may be unbearable.

Run for 1 hour, 2 hours

By jogging for an hour you can lose about 600 kilocalories. In two hours of exercise you will get rid of 1200-1300. After half an hour, consumption becomes more intense, but a positive reaction to such tests does not always follow.

Let me summarize with my own example. How many calories do I consume according to statistics from the Garmin.connect application and the Runkeeper application on my phone (By the way, you can install Runkeeper on your phone and you will know your calorie consumption):

My weight: 60 kg. Height: 172 cm

Table. How many calories does running burn?

You can see more about how much I spent preparing for the first marathon, and I wrote how many calories I burned while preparing for the Ironman in the article ““.

We can talk endlessly about the benefits of aerobic exercise: they accelerate metabolic processes, tone the organs of the cardiovascular system, improve and maintain physical fitness. And how many unnecessary calories are burned while running! Running exercises and loads in combination with strength training can generally give good results.

Depending on the type, speed, duration, mileage and a number of other factors, you can lose a different number of calories. Choose not based on how many calories you will lose: interval, jogging, running for 5 km or for 30 minutes - look at the possibilities, taking into account contraindications! And take note: if you are a beginner, then you don’t need to run fast for the first 2-3 months and run long! Run calmly and enjoyably. You’ll set records later!

What ways do you use to get rid of extra calories? Please write in the comments.

All the best and good health!

Running is a popular means of losing weight. Many people decide to do it specifically with the goal of getting rid of extra pounds. Therefore, novice runners are often interested in the question of how many calories are spent and burned when running. It turns out that everything is not so simple, and a number of different nuances are involved in this process.

The head coach of the Marathonica running school, Ekaterina Preobrazhenskaya, explained how energy and calorie consumption during running works and what you need to know to make the most of this weight loss tool.

Running for a calorie deficit

First, let's figure out what determines weight gain and loss. If we consume more calories than we expend, the excess is stored in the body as fat. If, on the contrary, we spend more than we consume, then the extra pounds begin to fall off. Therefore, it is important to understand that losing weight does not depend on exercise as such, but on this negative calorie balance: if you exercise a lot, but at the same time eat even more, you will not be able to lose weight.

Another thing is that we can use running just to burn more calories. And then the question is quite reasonable - how much does it “burn”. In 30 minutes of running you can spend an average of 280 to 520 kcal. This figure depends mainly on weight and to a lesser extent on speed. Accordingly, the greater the weight and/or pace, the more energy will be spent. On the Internet you can find simple web calculators that calculate the number of calories burned during a workout.

Calorie consumption when running 15, 30, 45 minutes and 1 hour

A person weighing 60 kg will spend about 310 kcal in 30 minutes of running at a pace of 6 min/km. If you run for 15 minutes at the same pace, you get 155 kcal, in 45 minutes – 465 kcal, in an hour – 620 kcal.

Number of calories per 1 km of running

For one kilometer, a runner weighing 60 kg will burn approximately 62 kcal. If a person weighs 70 kg, then he will spend about 72 kcal per kilometer while running, if he weighs 50, then about 51 kcal.

Where do calories come from?

During physical activity, different “materials” can be used to produce energy: usually fats or carbohydrates. Fats are the same subcutaneous reserves, and one gram of fat contains 9 kcal. Carbohydrates are stored as glycogen reserves in the muscles and liver, and one gram is equal to 4 kcal.

To put it very simply, when running at an aerobic pace (or slower), energy metabolism mainly involves fats. In other words, in order for predominantly fat reserves to “burn” during running, you need to run slowly - almost without shortness of breath, at a comfortable pace at which you can calmly speak in coherent sentences.

As the intensity of running increases and the heart rate increases, the body switches to using carbohydrates for energy production - and at a certain point begins to spend only them. It would seem that for weight loss this is a less interesting option than low-intensity running, but let's look at the details.

Calories are also burned after running

When running fast, the number of calories burned during the workout will be greater than when running. During high-intensity exercise, the effect of “oxygen debt” occurs, and after it, compensation for this debt occurs, or the so-called (excess post-exercise oxygen consumption).

Thus, after exercise, the body tries to recover and return to a state of balance, but it spends more oxygen than usual and thus consumes more energy at rest. During EPOC, up to 500 additional calories can be expended, and this increased oxygen consumption can last up to 48 hours.

If you add up the number of calories burned during a high-intensity workout and those calories burned after it, you get an impressive figure.

How to run to lose weight?

To summarize: if you run calmly, you will burn fewer calories in the same amount of time, but they will be spent primarily from fat. If you run fast, more calories will be burned, but their source will be glycogen reserves in the muscles and liver, and after such a workout the calories will be “burned off” for some time. At the same time, it is important to understand that it is simply impossible to constantly train in a high-stress zone, since the body will not have time to recover, which will lead to overtraining and injuries.

Thus, the optimal option for constructing the training process would be to alternate loads of different intensity. This will allow the runner to recover, and will also help avoid the habituation effect, when the body adapts to the same type of loads, and their effectiveness decreases. and increase the volume and intensity of running gradually. If your goal is to lose extra pounds, you don't need to justify eating sweets or unhealthy foods because you're working out. After all, if you “compensate” for the calories spent while jogging, the desired effect will not occur.

Running is a great way to burn off extra calories and also improve your fitness, but it's important to remember that along with running you need to monitor the quality of your diet by choosing more natural foods.

Running is an effective method of losing weight, as it allows you to actively burn and expend calories. With regular running training, you can significantly lose weight, and at the same time improve your health and tone your muscles.

Many people mistakenly think that a walk in the park or a leisurely run on the track at the gym will immediately produce positive results that will be visible after a few sessions. How great is their disappointment when the visible effect of weight loss does not occur even after several months. The thing is that running burns a certain amount of calories, which leads to weight loss. Simply put, the more calories you burn, the more weight you lose.

In this article we will try to answer the pressing question: “How many calories are burned when running?”

Calorie loss during running training depends on age, weight, physical fitness, health status, metabolic characteristics, and nutrition. There is no doubt that their consumption is also affected by the training mode, their intensity, duration and frequency. However, there are averages that allow you to accurately calculate calories lost per workout.

Beginners who are just embarking on the path of fighting excess weight through running exercises often ask questions about how long to train and what type of running is more effective for losing weight. The answer is very simple - you need to start with small loads, gradually increasing the time and intensity of training. Heavy loads without special training are dangerous to health.

Types of running to burn calories

There are several types of running that help fight extra pounds:

• running in place;


• jogging;


• medium speed running;


• sprint running;


• trail running;


• running with intervals.

Each of these types of running exercises is effective in its own way. The choice depends on the preparation of the trainee and on the tasks that he has set for himself. It is important to realistically assess your physical capabilities and not chase records. If you choose the wrong load and overdo it in the first workout, you are unlikely to cope with the second. And, conversely, if a physically resilient, young and healthy person trains superficially and not to the full extent of his or her capabilities, you should not expect results.

Burning calories over time

Active calorie burning begins after 20 minutes of exercise, and after 40-60 minutes it is better to stop it, since the body gets tired and the effectiveness of exercise decreases. Thus, the optimal training time is 30-40 minutes. During this time, fat burning processes are launched, which leads to the long-awaited weight loss effect.

If you are in good physical shape, then the duration of the workout can be increased to 60 minutes, sometimes switching to walking to get some rest.

Approximately 500-600 calories are spent in 1 hour of running training. This is the most optimal energy consumption, which does not harm the muscles, heart and does not negatively affect overall well-being.

Burning calories depending on the type of running

There is a lot of information on this issue on the Internet and in specialized literature, but it is presented very vaguely. We will try to answer these questions as clearly as possible.

- Jogging, how many calories can you burn?? The most popular type of exercise, jogging, can burn 600-700 kcal per hour. This is a very good indicator, which, if you train regularly, will help you quickly get in shape.

- Running in place, how many calories does it burn?? If you run on a treadmill in the gym or at home, you burn calories more slowly. Taking into account that a person runs at an average speed of 8 km/h, he can spend 6.5 kcal per 1 kg of his weight during an hour-long workout, which on average is about 325 kcal for 30 minutes of running.

- Trail running, how many calories does it take?? When running on terrain with difficult terrain, calories are burned very intensely. In an hour of such training you can burn up to 900 kcal.

Burning calories depending on distance

The most optimal and effective distance is considered to be a distance of 1 km, which can be covered in 7 minutes and burn up to 250 kcal. This is the most suitable distance for beginners.

Another popular distance is 3 km. If you cover this distance in 16 minutes, you can lose up to 500 kcal.

Only the most fit people can run a distance of 4-5 km. Running this distance in 20 minutes can burn up to 800 kcal.

Thus, on average, one minute of running burns from 30 to 40 kcal, depending on the degree of load. It is recommended to start training with short distances, gradually increasing the distance and speed. It is this approach that will ensure the effectiveness and efficiency of running exercises.

How to increase the number of calories burned when running?

If the issue of losing weight is urgent for you, then there are several tips on how to make your workout more effective:

• Proper nutrition. Systematic training will not bring results if it is not supplemented with proper nutrition. In the daily diet, it is advisable to reduce the intake of fats and carbohydrates, and give preference to foods with a high content of protein and fiber;


• Additional loads. Fats are burned faster if jogging is supplemented with auxiliary exercises. This could be swinging your arms, raising your arms above your head, or running with your knees raised high. You can also take small dumbbells in your hands and attach special weights to your feet;


• Changing the training intensity mode. Alternating sprinting with fast walking is also good for burning calories.

By following these simple rules you can achieve good results in a relatively short period of time.

What's the best way to run to lose weight?

It is recommended to start training with a 20-minute jog. The jogging pace should be moderate and comfortable for you, since too high a speed will quickly leave you exhausted, as well as with shortness of breath and pain in the side. Gradually, the duration of training can be increased to 40-60 minutes, since it is after the first 20 minutes of running that adipose tissue begins to burn more intensely. During this period of training, it is recommended to alternate sprinting with walking or simply increase the speed.

It is best to exercise 2-3 times a week. To lose weight, you should exercise in the evening, since it is at this time of day that energy is consumed the most. Be sure to watch your diet; a balanced diet low in fat and carbohydrates is the most important key to weight loss.

Conclusion

Running is a popular and effective method of combating excess weight and excess calories. You can jog almost anywhere and at any time of the year. You choose the time and place for training, and financial costs only involve the purchase of suitable shoes and clothing.

In addition to burning calories and losing weight, regular running exercises help develop endurance, strengthen the heart and lungs, and improve muscle tone. If systematic jogging becomes a habit, it will significantly improve the quality of your life.

Probably, each of us has ever thought about how to normalize our weight and lose extra pounds with the help of diets and workouts. This is a natural desire for those who want to feel fit and also look the part. Especially closer to spring and summer, we begin to lose weight intensively in order to look more attractive in open shorts and tight-fitting T-shirts, short skirts and swimsuits during the beach season.

When performing any physical activity, we certainly burn calories. And the higher this activity, the more calories we get rid of. The body naturally responds to changes in energy, so if you feel tired, your heart rate and pulse are racing, then you are on the right track in the fight against fat. The increase in heart rate is especially noticeable during aerobic exercise, jumping, and running. Therefore, in an hour of running you will spend no less calories than doing light aerobics in the gym. If we talk about how many calories you can burn in 30 minutes of running, then this load is compared to vigorous race walking for an hour.

There are many ways to lose extra calories, the most common of which is to engage in any active sport using skis, rollers, skates, bicycles, etc. But an equally effective method of losing weight is banal jogging. I wonder how many calories are burned when running, because running does not require special skills, conditions or trips to the fitness club? Let's consider how many calories are burned when running in 30 minutes and in an hour.

How many calories are spent when running depending on time

In order to determine how many calories are burned when running, it is necessary to take into account not only the training time, but also the person's weight, as well as their fat percentage. The less excess fat and more muscle mass a person has, the more calories he will be able to burn. An important role is played by running speed and, of course, gender, because it is believed that it is easier for men to lose excess weight than for women.

Fitness instructors believe that our body begins to effectively get rid of calories only after the 30th minute of running, so they recommend running longer. In an hour of running, calories disappear much faster than in half an hour, after which they do not accumulate again in the body for a longer time. But this fact does not affect how many calories you can lose in 30 minutes of running, because there is still a load on the body, which means that you burn extra calories, just less efficiently. If you cannot run for a long time without a break, alternate running with walking, but under no circumstances stop to sit and rest. Thus, an hour of running will consume more calories than 30 minutes of regular running without a break. How many calories do you burn when running this way?

Below are average data that show how many calories are burned when running in 1 hour, depending on running speed and weight for women and men.

For women weighing 60 kg:

With moderate running, alternating with intense walking (6-7 km/hour) – 240-260 cal;

With moderate running without stopping (10-11 km/h) – 590-620 cal.

For men weighing 80 kg:

With moderate running, alternating with intense walking (6-7 km/hour) – 310-320 cal;

With moderate running without stopping (10-11 km/h) – 830-850 cal.

If we talk about 30 minutes of continuous running at an average speed of 8-10 km/h for girls, then in this case you will be able to get rid of 150-200 calories.

Therefore, it is advisable to run at least once a day, then in an hour of running you can lose enough calories to effectively lose weight, but you should also not forget about proper nutrition.

To start running, you need almost nothing except desire, motivation, comfortable sportswear and shoes. But before you start daily jogging, you should consult your doctor about the intensity of the exercise, especially if you have health problems. You can choose the place for running and the time (morning, evening) yourself, depending on your capabilities and rhythm of life. While running, you not only burn calories, you also strengthen the muscles of your legs, arms, abs, tighten your buttocks and back muscles. In addition, running helps train the heart muscle, lungs, and saturates tissues with oxygen.

Remember, the harder you run, the more calories you can burn in an hour of running. The more intense and faster the running, the greater your fatigue, and therefore the effectiveness of your workout. But don’t overdo it, start with moderate and light loads, be sure to do a warm-up warm-up before running and cool down your body after it. When you run, try to keep your back straight, do not lean forward or backward, keep your arms bent at the elbows, and move them rhythmically back and forth as you run. To improve your workout performance and burn more calories, alternate between different running paces and stride lengths depending on the distance and running conditions (flat or potholed).

It is also useful to combine running with various physical exercises, adhering to the correct diet and daily calorie intake, depending on the result you want to get and how many calories are burned when running for the training intensity you have chosen.

To get the most out of running, follow these simple and important rules:

1. Running in the morning will be healthier for the body than running in the evening.

2. You need to run before eating and nothing else.

3. After running, take a contrast shower.

4. Start running at a warm-up, slow pace, gradually increasing it.

5. After running, restore your breathing by taking deep breaths and exhaling, raising and lowering your arms.

6. Do not drink water, especially cold water, immediately after finishing your run.

7. Run with headphones and your favorite music so that your run is not only useful, but also enjoyable.

8. Alternate types of running - jogging, hurdles, short or long distances, shuttle running, regular and slow running.

9. Do not run if you have a cold, runny nose or fever, or if you have kidney disease, heart disease or hypertension.

When choosing running shoes, make sure that they are as comfortable as possible and do not squeeze your feet too much. Sports running shoes allow you to gain additional flexibility and avoid painful ankle joints after running.

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