Running is a high-intensity exercise that burns calories faster than walking or taking a slow, easy bike ride. Setting a goal to run 6 miles an hour for 30 minutes is doable, according to the American Council on Exercise. However, the number of calories you burn depends on more than the duration and intensity of your run. Your weight also makes a difference.
Running Intensity
A 6 mph run gives you a vigorous, calorie-burning workout. The intensity of physical activity is measured in METs, or metabolic equivalents. One MET is what it takes the average adult to burn 2.2 calories per pound of body weight. Running at 6 mph or faster burns more than 6 METs, putting running in the same category with other activities, such as cycling at 14 to 16 mph or playing a game of singles tennis. Intensity and duration -- for example, a 30-minute workout -- and frequency all affect how many calories you burn per week.
Calories Burned
The more you weigh, the more calories you'll burn during physical activity. Running at 6 mph for 30 minutes burns 283 calories if you weigh 125 lbs. Exercising at the same duration and frequency burns 318 calories if you weigh 140 lbs and almost 400 calories if you weigh 175 lbs. If you're exercising to reach a certain weight, you can reasonably estimate how many calories you'll burn during your workout. Use a physical activity calorie calculator such as the ACE tool found in the Resources section below to see how many calories you'll burn, given your weight.
Work Up to Your Goals
If it has been a long time since you've put on your running shoes, work up to your goals slowly. Running isn't just intense. It's a high-impact activity and it can be hard on your joints. Each time your foot hits the ground, you absorb between three and four times your body weight. ACE suggests a three-month program that starts with walking at a moderate to brisk pace for 20 to 22 minutes for the first two weeks. During the third week, add interval training: Walk for five minutes and run for 30 seconds, repeating the interval until you've reached the 22-minute mark. Gradually increase your run times and decrease your walk times until you can run for 30 minutes straight. Make sure to perform a warm-up and cool-down and to stretch before each of your workouts. According to ACE, running at a minimum of 20 to 30 minutes three times a week is sufficient. This gives you time to focus on other activities, such as strength training.
Cautions
To stay in shape, you need to engage in vigorous aerobic activity for at least 75 minutes a week in addition to twice-weekly strength training sessions, according to MayoClinic.com. However, if you're exercising for weight loss, you may need up to an hour of exercise every day, depending on your individual goals. Running and other high-intensity exercises can improve body composition. However, a running program might not be for you if you're overweight or have medical conditions that make vigorous exercise harmful. The American Academy of Podiatric Sports Medicine urges people over the age of 40 to get a checkup from their doctor before starting an exercise plan.
References
- American Academy of Podiatric Sports Medicine: Running and Your Feet
- Harvard School of Public Health: Measuring Physical Activity
- American Council on Exercise: Ready to Run?
- MayoClinic.com; Exercise: How Much Do I Need?; E. Laskowski, M.D.; February 2011
- American College of Sports Medicine; Position Stand on Physical Activity and Weight Loss; 2009
- American College of Sports Medicine; High-Intensity Exercise Best for Improving Body Composition; October 2008
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