Does Running On A Zero Incline Still Burn Calories?

Running on a zero incline challenges the cardiovascular system and gets the body moving to burn calories. Although you would burn more calories running up an incline, running on a zero incline can still yield a good workout. When running on flat surfaces, pay particular attention to speed and duration.

Tracking

The number of calories burned running on a flat surface, or zero incline, depends on your weight, the speed at which you run and the duration. For example, a 160-lb. person running at a pace of 5 miles per hour burns roughly 290 calories in 30 minutes, MayoClinic.com calculates. Someone who weighs more and runs longer or faster would burn more calories. Use the monitor on a treadmill or a heart rate monitor to track your calorie expenditure and adjust your routine based on individual fitness goals.

Tips

One way to increase calorie burn while running is to work at a challenging pace. Vigorous-intensity exercise entails working 70 to 85 percent of you maximum heart rate; you can calculate your approximate maximum heart rate in beats per minute by subtracting your age from 220. For a 30-year-old, vigorous intensity means working between 133 to 162 beats per minute. Another way to increase calorie burn is to work in intervals. Change the speed periodically, interspersing quick sprints of 2 minutes or less with moderate-paced running.

Schedule

If your goal is to use running as a way to burn calories for weight loss, consistency is key. Research from the National Weight Control Registry found that people who lost weight and kept it off over time engaged in some consistent form of exercise. Plan to run every other day or three days per week and allow rest days in between to prevent injury from overexertion. Consider cross-training with swimming, bicycling or resistance exercises on alternating days. Building muscle through strength training increases metabolism and allows you to burn even more calories while running on a zero incline.

Recommendations

Running on a zero incline is better than no exercise. The American College of Sports Medicine recommends engaging in 30 minutes of moderate-intensity exercise five days a week or 20 minutes of vigorous intensity exercise three days per week. Set aside time in the morning or afternoons away from daily distractions to fit in a run. Other long-term benefits of running include improved cardiovascular health, stress reduction, increased energy and muscle toning, particularly for the lower body. Consult your doctor before beginning any new exercise regimen.