The amount of calories you can burn running depends on your size, running pace and the duration of your run. Typically, the heavier you are the more calories you'll burn running the same pace and duration as a person of a smaller size. If you're running to burn additional calories to help lose weight, you can lose about 1 Ib. per week by burning an additional 500 calories per day as long as your usual calorie intake doesn't change. If you're overweight, the American Dietetic Association encourages you to lose weight at a pace of about 1 to 2 Ibs. per week.
5 mph
Run or jog at a pace of 5 mph, which is the same as a 12-minute mile, for one hour to help you burn a significant amount of calories. According to the U.S. Department of Health and Human Services, a 154-Ib. person can burn about 590 calories running at a pace of 5 mph for one hour. According to Harvard Medical School, a 125-Ib. person can burn about 480 calories running at a pace of 5 mph for one hour, a 155-Ib. person can burn about 596 calories running the same pace and duration, and a 185-Ib. person will burn about 710 calories running a pace of 5 mph for one hour.
6 mph
Run at a pace of 6 mph for one hour to burn extra calories and achieve a pace of a 10-minute mile. Running at a pace of 6 mph, you can burn about 600 calories per hour if you weigh 125 Ibs., 744 calories per hour if you weigh 155 Ibs. and about 888 calories per hour if you weigh 185 Ibs., according to Harvard Medical School.
7 mph
Run at a pace of 7 mph to achieve a pace of an eight-and-a-half-minute mile, which is usually considered a moderate to fast pace. Although the exact amount of calories you'll burn running at this pace may vary, LIVESTRONG.COM's fitness and exercise directory reports you can burn about 1,009 calories per hour running at a pace of 7 mph.
10 mph
Most people are not able to sustain a pace of 10 mph, or a six-minute mile, for long periods of time. However, you will burn a significant amount of calories at this running pace. According to Harvard Medical School, maintaining a pace of 10 mph for one hour will burn about 990 calories if you weigh 125 Ibs., 1,228 calories if you weigh 155 Ibs. and about 1,466 calories if you weigh 185 Ibs.
References
- American Dietetic Association; American Dietetic Association Publishes Evidence-Based Nutrition Practice Guidelines for Registered Dietitians; September 2006
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- LIVESTRONG.COM: MyPlate Fitness and Exercise Directory
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