Running is one of the most physically exerting activities the human body can perform and requires a great deal of energy. Increased calories are needed to prevent nutrient deficiency, promote muscle tissue recovery and restore the body's glycogen reserves. The exact number of calories you need is highly individual and depends on not only the intensity and duration at which you run, but your age, sex and natural metabolism.
General Caloric Requirements
While the average adult body needs about 1,800 to 2,200 calories each day, runners need more. Running is classified as heavy activity, according to the National Strength and Conditioning Association, and runners need maximal caloric intake. Females with heavy activity levels need about 20 calories per each pound of body weight, while men need about 23. For example, a 150 lb. woman would need about 3,000 calories each day, while a 150 lb. man would need about 3,450.
Metabolic Equivalent of Running
Every activity you perform carries a specific metabolic equivalent -- a measure of the oxygen required to fuel the body during that activity. More physically exerting activities require more oxygen and have greater metabolic equivalents. Running has a metabolic equivalent of about 6.0 METS, meaning it requires six times the amount of oxygen as complete rest. An activity this vigorous uses between 7 and 12 calories per minutes, so running for 30 minutes uses up about 210 to 360 additional calories.
Metabolism
Caloric requirements vary based on how much energy your body needs to support basic functions at rest, such as respiration and heartbeat, referred to as your resting metabolic rate. Your resting metabolic rate accounts for about 60 percent to 75 percent of your caloric requirements. If you run often, you will increase your resting metabolic rate and require even more calories. Your resting metabolic rate slows down with age, inactivity, reduced caloric intake and by having less lean tissue. You can determine your exact energy requirements using an online calorie calculator.
Goals
If you are running to lose weight, you will want to consume fewer calories than if you are running to compete. To lose weight, you need to obtain a significant caloric deficit, which can occur through exercising more or eating less. You need a caloric deficit of 3,500 calories to lose a pound. If you are a competitive runner, however, you must avoid caloric deficits or you may suffer a reduction in performance.
Running Economy
Interestingly, your body will reduce the amount of energy it requires to perform a specific activity over time. This reduced energy cost is a result of improved exercise economy and is a sign the body has become more efficient. For competitive runners, improved running economy is good news and is an indication of performance gain. For dieters, however, this means you will burn less calories while exercising, and you may need to change your exercise program to promote maximum caloric expenditure.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2008
- Jack H. Wilmore and David L. Costill; 2004
Member Comments