An average person must run 4 mph for 10 hours and 15 minutes to burn the caloric equivalent of 1 lb. of body weight. A 4-mph pace covers 1 mile every 15 minutes. Body weight and duration dictate amount of calories burned running 4 mph.
125-Pound Person
A 125-lb. person burns 142 calories running 4 mph for 30 minutes and 283 calories after one hour. Increasing to a 5-mph pace burns an additional 227 calories per hour.
150-Pound Person
A 150-lb. person burns 170 calories running 4 mph for 30 minutes and 340 calories after one hour. Increasing to a 5 mph pace burns an additional 272 calories per hour.
175-Pound Person
A 175-lb. person burns 198 calories running 4 mph for 30 minutes and 397 calories after one hour. Increasing to a 5-mph pace burns an additional 317 calories per hour.
References
- American Council on Exercise, Get Fit: Physical Activity Calorie Calculator
- American Council on Exercise, Get Fit: Trimming off the Fat
- "Nutrition for Health, Fitness and Sport"; Melvin H. Williams; 2007
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