how much calories does a runner need?
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Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 – 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed.
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The American Council on Exercise suggests that running 1.5 miles in 15 minutes, which equals a ten minute mile, burns approximately 150 calories. This is a moderate pace that can be kept up for a longer duration. To improve your health, aim to run for 15 to 30 minutes a day.
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Body weight plays a major factor. According to a chart from the American Council on Exercise, a 120-pound person burns about 11.4 calories per minute while running. So if that person runs a 10-minute mile, they'll burn 114 calories. If that person weighed 180 pounds, the calorie burn goes up to 17 calories per minute.
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A woman running the same mileage needs only 18 to 20 calories per pound, or 2,400 calories a day for a 130-pound woman. Of course, your numbers may vary depending on such factors as mileage and genetics.
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The ideal is 100 to 250 calories (or 25 to 60 grams of carbs) per hour, after the first hour of running, says Nancy Clark, M.S., R.D., author of Nancy Clark's Food Guide for Marathoners.
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So how many calories should a runner eat? Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day.
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Broadly speaking, the 62 calories per kilometre estimate is more like a minimum of what you can expect to burn while running if you weigh 50-60kg. If you're around 90-100kg, or working very hard to run fast, into the wind, or up hills, it'll be more like 80-100 calories per kilometre.
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Herzog estimates that, if you're an average person, you need to eat between 1,000 and 1,400 calories per day to run your body doing absolutely nothing. If you move around a little bit, then you need to eat an additional 400 to 600 calories per day.
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However, by distance, there is a relatively steady amount of calories burned.” For example, in 30 minutes of running at 6 miles per hour (that's a 10-minute mile pace), a 155-pound person will burn 372 calories.
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If you run moderately 2 KM need approximately 10 - 12 minutes, in this process 100-120 calories can be burned. When calculated monthly over all 3000 - 3500 calories can be burned.
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A 5K is the perfect race for beginners - and here are 5 reasons why. Wonderful Workout Running can burn up to 700 calories per hour. You'll raise your heart rate, lower blood pressure, and relieve stress - all while toning and shaping your body.
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Running Two Miles a Day If you stop at two miles, this works out to approximately 192 to 284 calories burned during your workout. If you increase your pace to six miles per hour, a 125-pound person burns 600 calories per hour, and a 185-pound person burns 888 calories per hour.
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Most experts (and lots of studies) suggest that a person of average weight burns about 100 calories in a mile of running. That number goes up slightly if you weigh more or if you're a less efficient runner—both of which require that you use more energy to cover the same distance.
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Dorfman notes that most runners overestimate their calorie expenditure for running and over-consume calories. “Figure the average 150-pound runner requires 1,500–2,000 calories a day, 1,500–1,700 if trying to lose a few pounds, and expends between 300–600 calories a run for the average-paced, 30–60 minute session.
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As a very general and simplistic rule, an average-sized runner will burn about 100 calories per mile. So if your goal is to burn 500 calories, you need to run about five miles.
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In general, the average person will burn 100-150 calories per mile run.
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How many calories do you burn running? Someone weighing 150 pounds running a 10 minute mile pace for 60 minutes would burn 700 calories, whereas someone weighing 200 pounds running for the same duration and speed would burn 933 calories. The average person will burn between 80 to 140 calories per mile.