How much weight you can lose running 10 miles a week depends on your weight and effort. Different individuals burn different amount of calories because their effort is different, but the state of Wisconsin calculated the average calories people of different weights lost at different speeds. Faster and slower runners lose about the same amount of weight, but faster runners lose the weight in far less time. Losing 1 lb. requires losing 3,500 calories.
Jogging
Jogging is slow running, according to the textbook "An Invitation to Health." Before embarking on any exercise program, you should get a thorough medical exam if you're above 40 years old, have previously been sedentary, or have a medical problem such as high blood pressure or high blood cholesterol, according to prominent exercise expert Dr. Kenneth Cooper. Jogging burns 413 calories per hour if you weigh 130 lbs., 493 calories if you weigh 155 lbs. and 604 calories if you're 190 lbs., according to the Wisconsin study. You need to know your jogging speed to calculate how much weight you can lose running 10 miles a week.
Running 5 MPH
Running faster than jogging, or running 5 mph, burns 472 calories per hour if you weigh 130 lbs., 563 calories if you weigh 155 lbs. and 604 calories if you weigh 190 lbs., according to the Wisconsin study. Running 5 mph means you are running 12-minute miles. Running 10 miles in two hours at 5 mph during a week burns 944, 1,126 and 1,380 calories if you weigh 130, 155 and 190 lbs., respectively. If you weigh 155 lbs., you're losing about 1/3 of a lb. because 1,126 calories is roughly 1/3 of 3,500. A 130-lb. person who runs 10 miles weekly at a 5 mph speed will lose about 14 lbs. in one year, while a 155-lb. person will lose about 17 lbs. and a 190-lb. person will lose about 20.5 lbs.
Running 7.5 MPH
You're running 8-minute miles if you're running 7.5 mph. Running 7.5 mph burns 738 calories per hour if you weigh 130 lbs., 880 calories if you weigh 155 lbs. and 1,078 calories if you weigh 190 lbs. Running 10 miles at 7.5 mph during a week burns 984, 1,173 and 1,437calories if you weigh 130, 155 and 190 lbs. respectively. The amount of weight someone running 10 miles weekly at a 7.5 mph speed will lose is roughly the same as someone running 5 mph, but the faster runner will lose the weight in 90 minutes per week rather than 120 minutes per week or 26 fewer hours per year.
Running 10 MPH
You're running 6-minute miles if you're running 10 mph. Running 10 mph for one hour burns 944 calories if you're 130 lbs., 1,126 calories if you're 155 lbs. and 1,380 calories if you're 190 lbs. This is exactly the same amount of calories you burn running 5 mph for two hours so 130-, 155- and 190-lb. people will also lose 14, 17 and 20.5 lbs. per year, respectively. However, people running 10 mph will lose this weight in 52 hours of running rather than 104 hours of running.
References
- State of Wisconsin Department of Health and Family Services: Calories Burned Per Hour
- "Controlling Cholesterol The Natural Way"; Dr. Kenneth Cooper and William Proctor; 1999
- "An Invitation to Health"; Dianne Hales; 2010
- The Merck Manual of Medical Information; 2003
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