For effective weight loss from running, you need to know your daily calorie intake. If you eat too much, you can always adjust the energy balance through exercise. To do this, you will need information about how many calories are burned when running.
Before we talk about how many calories are spent on running, we’ll deal with concepts and definitions.
So, calorie is a term denoting a unit of heat.
This unit is not a system unit, that is, it is not included in the international SI system. From the point of view of physics (as Johann Wilke defined it at the end of the 18th century, who coined the term), 1 calorie is the amount of heat that can raise the temperature of water with a volume of 1 milliliter (or 1 g by weight) by 1 degree Celsius.
Calorie content of food is the amount of energy that the body can extract from the consumed food, provided that all the food is absorbed. This does not happen, so there is such a thing as “digestibility”.
In proteins, fats and carbohydrates, digestibility is different.
If you drank 50 grams of a gainer diluted with milk, it is not a fact that even 70% of all this composition will remain in the body. Each substance has a different degree of assimilation. This must be considered when compiling nutrition programs. The situation is complicated by the characteristics of each organism, which can limit or increase the degree of assimilation of substances.
Now you know what calories and calories are.
How does all this work in our body?
This question is already related to the digestion process. We will briefly discuss this topic. It will be easier for you to understand what happens while running.
All food consists of proteins, fats and carbohydrates, plus various minerals and water. All this, getting into the body, is split.
When cleaved, chemical bonds break, resulting in the formation of energy. Part of it leaves in the form of heat, and part binds to the ATP molecule. The body is a thrifty system, like an old housekeeper, he is trying to save as much energy as possible. He cannot release every calorie into heat, therefore he directs them to fat deposits under the skin, on the stomach, and hips.
Where, you ask, do the elements of the periodic table disappear? They are transformed into other substances that the body needs to form muscles, connective tissue.
In general, they go on updating the cellular composition of our body.
The human body tries to maintain balance. All calories should be directed somewhere. And where can they be sent? Burn on movement, as a "fuel", put on the life of all systems or put in fat. When there are a lot of calories (and we realized that calories are hidden in food), they are deposited and the person gets fat.
When it’s not enough, a person loses weight, because the calorie deficit needs to be compensated for by something — reserves are burned, first fat, then muscle.
Running is one of the ways to direct stored fat to fuel, that is, burn stored calories.
Calorie-burning running always helped out everyone who wanted to lose weight. Even jogging requires energy. Energy is required by any movement processes.
Normal walking in an hour walk eats few calories, an average of 100 (we are talking about a person weighing 60 kg).
To understand how many calories are burned while running, we will first examine this process using the example of walking. There will be small numbers, but the essence of this does not change.
Next, we present a table that shows data for people of different weights and different walking speeds for 1 hour:
| Weight, kg → |
Speed, km / h ↓
Thus, you see: the more body weight, the more calories the body burns when walking. A speed of 8 km per hour is already considered brisk walking on the verge of running.
Energy needs at this speed are equated to running.
The daily need of a person starts from 2.5 thousand kcal (namely 2.5 thousand) and can be 5-5.5 or more, depending on the lifestyle, goals, growth of a person.
Jogging is an economical driving style, interval running and sprinting are considered an extreme way to spend calories. For example, if you average the data on consumption for women and men when running at a speed of 18 km per hour, then more than 1 thousand kcal is spent per hour.
Naturally, running at such a speed for as long as 60 minutes is difficult, and it’s bad for the heart, you can drive yourself.Therefore, let’s see what the flow rate when running at different speeds (for people of different weight categories) lasting 10 minutes:
| Weight, kg → |
Speed, km / h ↓
This is the calorie consumption when running.
You can compare these two tables and compare walking with running. Running saves time, gives more benefits to our body.
A speed of 10 km per hour is jogging. 18 km or more per hour is already a sprint. You cannot run at such a pace for a long time, you need to give your body rest.
Therefore, try to keep high speed for 60-90 seconds, but no more. Then jog for 2-3 minutes.
The most interesting thing is that with such a change in pace, the metabolism will be maintained as during a sprint. These are the features of our body, this, by the way, is the essence of interval training.
With an weight of 100 kg, an average of 1 thousand kcal is burned during an hour of jogging.
The data are averaged, since for men and women, calorie burning rates are slightly different.
Burns calories run around the clock, so let's pay attention to which calories are burned. First, the body spends the energy of the food eaten, then proceeds to the exploitation of glycogen in the internal organs. And only then he begins to burn fat.
Fat burning does not start immediately.
The first 20-30 minutes of running, according to the most common opinion, fat is not consumed in any way. But then, after a 20-30 minute run, calories are spent precisely by burning fat accumulations.
If you believe this opinion, you can run for 3 hours and lose weight quickly and quickly. But for some reason this does not happen. Running as much as systematic training is not recommended.
Look at the table and pay attention to how many calories are burned at different dosages of the load. Now look at the labels of the foods you consume daily. For example, consuming 300 kilocalories and spending them on jogging are disparate things.
A tasty meal is pleasant and, most often, fast. But to run - seven pots will come off.
Especially if you are a heavy person and your weight exceeds 100 kg.
Take a small can of carbonated drink, volume 0.33 liters. There are 54 kilocalories per 100 ml of drink, and we have 330 ml in volume. It turns out about 180 kilocalories.
This is 10 minutes of high-intensity running. At this pace, an unprepared person will not run two minutes! Or is it an hour's walk at medium speed. Are you ready to extinguish calories consumed in this way?
To get away from such an imbalance, you need to know how much your consumption exceeds the calorie expenditure for daily life processes. Consider your mass. And in order not to have a strong excess, you should adhere to proper nutrition.
With age, the metabolism slows down, the processes of catabolism begin to prevail. And unfortunately, this applies to muscles in the first place. But fat accumulation, however, is growing at an enviable rate. It would be better if deposits in banks grew.
Therefore, nutrition must be adjusted in accordance with age, body weight and your activity! Then you can adequately assess the benefits of running in your specific situation.