Do You Burn As Many Calories Running Downhill?

For every downhill, there is an uphill. That's an axiom of bicycle touring, but it applies to running, too, especially if done on city streets, country lanes or even park or recreational walking/jogging paths. Most runners view uphills as enemies, downhills as friends, a time of relaxing and coasting. But downhill running actually puts more strain on muscles even though it requires less energy. On balance, the body may work as hard downhill as uphill.

Speed Matters

Downhill running can improve speed and thus help in overall calorie burning. The Mayo Clinic's weight loss guide and most calorie-burning tables make no discrepancy between running uphill, on a level course or downhill. But it does note major differences in calorie burning with speed. Mayo, for instance, says a 150-lb. person running 5 mph (about a 12-minute mile pace) will burn 584 calories an hour, but at 9 mph (about seven-minute mile pace) will burn 986.

Gravity Effect

Running downhill is more difficult because of the gravity effect. The body tends to want to move faster downhill and to hold it back a runner puts more strain on knees, hips, quadriceps and other muscles used to restrain the downhill force. This requires more muscle effort, but less metabolic activity; the heart rate slows, which will slightly reduce the calories being burned.

Downhill Builds Speed

Many runners use downhill training to increase overall speed. Noted marathoner Bill Rodgers was famous for his downhill training and speed. There is a natural tendency to lengthen the stride when running downhill, which can help develop speed for flat surfaces. Using downhill running sessions to improve stride and general running technique will help increase training speed, which will burn more calories.

Weight Effect

Calorie consumption during running, or any other exercise activity, will vary with weight. Heavy runners will burn more calories in the same distance, and at the same intensity, as lighter ones. But heavy runners will tend to slow more on downhills than lighter ones, to reduce the strain on muscles and joints. So a lighter runner might actually burn calories at a faster rate downhill than a heavier one, even if the heavier one consumes more total calories.

Workout Length

A major factor in calorie burning is the length of a workout. It's hard and boring to run six miles on a flat track, but comfortable on a varied path. A running workout that includes both up and down will consume more calories than one on a flat surface, simply because it will last longer and require more overall energy. It's also almost impossible to do a six-mile downhill without any uphill.