Running is a great way to burn calories, as well as being a great way to get out of the house and get some fresh air. But, how many calories does a 5K run burn? How can you work it out?
In this article, we will teach you how to calculate how many calories you will burn on a 5K run.
So, let’s get started.
How To Calculate Calorie Burning
Your existing body weight and your average running speed will have the biggest impact on how many calories you burn while running a 5K.
Generally speaking, the longer you run at a certain speed, the more calories you will burn overall.
Additionally, compared to someone with a smaller physique, an individual with a bigger body composition will often burn more calories while running, or performing any form of exercise.
Based on your body weight, jogging time, and the distance you run, you can use an online calorie counting calculator to determine exactly how many calories you burn when running.
These are widely available online, and the majority of them are free to use.
You could also consider investing in a smartwatch or a fitness tracker to wear while you run; these measure the amount of calories you lose during each run, giving you an accurate reading of how many you lose.
The Average Amount Of Calories Burned During A 5K Run
It is roughly estimated that an individual who runs a 5K will typically burn around 300-400 calories per run, or around 100 calories per mile.
However, there are a few things to take into account if you want to figure out how many calories you, yourself, will burn when running a 5K.
Your body weight and height, as we have already discussed, will have a significant impact on how quickly you burn calories.
Some people will burn less than 400 calories during a 5K run, while others will burn significantly more than that number. The best way to work it out is to not focus on the average amount, but instead, to work out your own personal calorie burning rate.
If you focus too much on other people’s progress, you may begin to feel bad about yourself, especially if you are burning less calories than others. This is why it is so important to work out your calorie burning process yourself.
This way, you can work out why you aren’t burning as many calories, and you can fix this by making a few adjustments to your daily routine.
How To Burn More Calories While Running
Running is such a great way to burn calories, and for a lot of people, it is a fun way to do so. While running, you get to take in different sceneries, and you get to take in some fresh air into your lungs. It is not only great for your body, but also for your mind.
If you would like to burn more calories while running, here are a handful of factors that may help you along the way.
Introducing Interval Training Into Your Routine
If you’ve been jogging to shed some pounds, you might have noticed that as you got more accustomed to running steadily, the amount of weight you were losing seemed to be slowing down.
This means that you have hit a plateau, which is fairly common for runners to experience. This happened because when you run, your body becomes more efficient and begins to burn fewer calories.
These bursts of high intensity running make your muscles work harder and result in a higher calorie burn.
By incorporating interval training into your training, adding a speed boost followed by rest intervals at a slower or more comfortable pace, you will soon begin to notice a drop in calories.
Include Steeper Hills Into Your Route
Running may make it easier for you to play it safe and stick to flatter paths. The number of steps you take may increase, but ultimately, you won’t burn as many calories as you would like to.
Start incorporating higher inclines into your runs to keep your muscles working harder. To work your leg and core muscles, try looking for hills to run up on your daily run.
You will burn about 10% more calories while running up an elevation than you would if you were running on a flat surface.
Practice Strength Training Alongside Running
You can strengthen your legs and run quicker by include strength training in your routine. Every week, try to incorporate a few strength and resistance training sessions in between your runs for best results/
You may always sign up for a gym membership, but you might have to pay a monthly fee.
Consider investing in some weights to use at home if you want to save money yet continue practicing strength training. If you are confused about where to begin, you can discover a ton of tutorials online!
Overall, if you find that you have begun to hit a plateau with your weight loss, you may need to step up your routine.
Try running up steeper inclines, and include additional training into your workout routines, such as strength training and resistance training.
We hope you found this article helpful.