Running is a high-intensity, high-impact cardio exercise that burns more calories and fat faster than slower cardio like walking. Biking, swimming and walking are other cardio exercises that can burn the same amount of calories if running is difficult for you. Comparing calories burned in two miles of running to calories burned doing other cardio exercises will tell you about how long to exercise to achieve the same fat burning as you would from running.
Calories Burned by Running
Calories burned during two miles of running depends on your running speed and weight. Heavier people burn more calories than lighter people, and running faster burns more calories than slower running. Running two miles at 5 mph, 125-pound person will burn about 192 calories, and a 185-pound person will burn about 284 calories. Running two miles at 10 mph, a 125-pound person will burn about 198 calories, and a 185-pound person will burn about 293 calories.
Walking Compared to Running
Walking is a lower-impact cardio exercise that is easier for people who need to build up their fitness level or with health problems that make running difficult. Fast walking burns significantly more calories than slow walking. At 3.5 mph, 125-pound person walking two miles will burn about 137 calories, and a 185-pound person will burn about 203 calories. At 4.5 mph, a 125-pound person will burn 173 calories, and a 185-pound person will burn 257. At both weights, you’ll need to walk about 2.3 to 2.8 miles to burn the same calories as running two miles, depending on your walking speed.
Calories Burned By Biking
Biking is low-impact exercise that is easier than running or walking for people with knee problems because body weight is supported by the bicycle seat. It also has the advantage of burning more calories than walking. Regardless of weight, in 12 minutes -- the same time it would take to run 2 miles at 5 mph -- you can burn an equal amount calories by moderate biking at 13 mph. In an hour, that would add up to 480 calories for a 125-pound person and 710 calories for a 185-pound person. You can burn even more calories in an hour with high-intensity biking -- about 630 calories in an hour for a 125-pound person and 932 calories in an hour for a 185-pound person.
Swimming Burns Calories
Swimming is one of the lowest-impact forms of cardio because your entire body weight is supported by water. A 125-pound person will burn 360 calories in an hour swimming at a moderate pace and 600 calories swimming vigorously. A 185-pound person will burn 532 calories in an hour of moderate swimming and 888 calories swimming vigorously. In 12 minutes -- the time it would take to run 2 miles at 5 mph, a 125-pound person will burn about 72 calories swimming moderately and 120 swimming vigorously. A 185-pound person will burn about 106 calories swimming moderately and 178 swimming vigorously.