If your aim is to burn calories, lose weight and achieve long-term health, then running is a cheap and easily accessible way to incorporate physical exercise into your routine.
The Calorie Equation
The equation used to calculate the calories you burn during any physical activity uses a variety of variables. Your starting weight, your running speed and the amount of time you spend running are the majors factors used by the Harvard Medical School in its calculation.
Slow-Speed Running
If you weigh 155 pounds and run at 5 mph, which is the equivalent of one mile every 12 minutes, you will burn 596 calories every hour. This equates to 119 calories every mile or just under 30 calories every quarter of a mile. Running a quarter of a mile is not an adequate exercise session. You burn 28 calories every 30 minutes watching TV so at least try and complete one mile every running session.
Medium-Speed Running
If you weigh 185 pounds and run 7.5 mph, or one mile every 8 minutes, you will burn 1,110 calories every hour. This equates to 148 calories every mile or 37 calories every quarter mile. According to Nutristrategy, if you weigh 205 pounds, you'll burn 1,163 calories every hour or 39 calories every quarter mile.
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