A calorie is the measurement of the amount of energy used during activity or gained from foods eaten. Running is a vigorous cardiovascular exercise that has the potential to burn a high number of calories in a one-hour session. The total number of calories burned in one hour of running is not cut-and-dried and depends on a person's body weight and running speed.
Pace
The pace a person runs at determines the amount of calories burned in a one-hour running session. According to Phoenix.com, running at your target heart rate zone will increase endurance since there is an increase in the level of oxygen transported to the muscles. Monitor your target heart rate while running and gradually increase your pace until you are able to run in your target heart rate zone for the entire one-hour running session. An increase in endurance allows you to run longer for an increase in calories burned.
Calories Burned
The overall calories burned during a one-hour running session vary based on the weight of the person. MayoClinic.com lists the calories burned by a 160-pound person running at a pace of 8.0 mph for one hour as 986. A 200-pound person burns 1,229 running at the same pace for one hour. Running at a slower pace results in fewer calories burned during the same one-hour run.
Benefits of Running
The United States Department of Health recommends that adults complete one hour of vigorous activity each day to prevent weight gain. Vigorous activity burns calories more rapidly than moderate activity when completed over the same period. Examples of vigorous activity include aerobic exercise that increases the heart rate, such as running or jogging. Moderate activity includes walking or other low-intensity aerobic exercise.
Significance
Knowing the number of calories burned during a one hour running session helps you track your total caloric deficit. If you are running to lose weight, MayoClinic.com states you must have a caloric deficit of 3,500 calories to lose one pound. Tracking the number of calories burned while training or running a race is helpful in making sure you consume enough nutrients to maintain the proper energy levels for endurance.
Considerations
Take the time to consult with your physician prior to starting a new running program, whether for weight loss or competition. This will ensure you have no physical limitations that may cause problems. Talk with your doctor about your recommended target heart rate zone so you can maximize your endurance while running.
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