How Many Calories do You Burn When Running?
When it comes to the different forms of exercise, there are very few routines which can beat running, when it applies to burning calories. Running is an excellent way of improving your cardiovascular health and burning a huge amount of calories.
How do you find out how many calories you burn while running? There is a simple formula you can use to determine this.
Everyone is different and this is very true when it comes to burning calories. There are a number of factors you must take into account. These factors include:
• What your current weight is
• How fast you run
• The distance you cover while running
Most formulas use one mile to base their measurements on. We will use that too, for ease of comparison. Keep in mind that the further you run, the more energy you will use to continue running. So the calories burnt will in fact snowball, the longer you continue running. Other things to keep in mind are where you are running and the weather. If you are running uphill in windy weather you will exert more energy and calories than running in mild, spring weather on a flat surface. Running at home on a treadmill will also burn a different amount of calories.
The basic formula which you will use to determine how many calories you burn per mile is as follows:
Multiply your weight by .75
Example: If you weigh 130 pounds multiply 130 x .75 which equals 97.5 calories burnt per mile.
This amount is only going to be an average. By training harder, faster and over more difficult terrain you will burn more calories.
Most runners will run one mile in ten minutes. So running six miles per hour will amount to a calorie burn of 585 calories per hour.
Other forms of exercise will have different results.
Walking is a good way to ease yourself into running. If you start off by running and walking and attempt to do 3 miles per hour you can burn up to 207 calories per hour. Swimming will burn you 236 per hour, all of these results are based on a 130 pound person. Riding on a stationary bike for one hour will burn 413 calories at a moderate speed. The same 130 pound person doing aerobics for one hour will burn 354 calories.
* The heavier you weigh the faster you will burn calories. This is simply due to the fact that it takes more energy to do the same amount of exercise. Building muscle helps you to burn calories more quickly. Building muscle requires more energy from your muscles and helps your metabolism to increase. So adding some form of weight lifting into your running schedule will produce results faster.
* If you are a new runner, then start out small. The best way to start is by combining walking with running for one to two miles at first. Try running for 10 minutes then walking for 10 minutes. Gradually increase the amount of running time and decrease your walking time. This is also going to help you prevent any injuries, no-one wants to suffer from muscle sprains and tears. These injuries can put you out of action for weeks at a time. Sitting on the couch is not going to burn calories for you.
* As you feel more comfortable running, you want to increase your intensity level and distance. This way you will burn more calories per mile.
* Running is a really excellent method for burning calories. Plan your exercise plan and listen to what your body is telling you. Do all of this on a consistent basis and before you know it you will be burning more calories and losing weight, along with becoming more healthy in the process.
Make your indoor running safe with these Treadmill Running Tips:
A treadmill is a great way to get your running in regardless of the weather outside. Before you hop on your treadmill and get running, here are five tips to help you get the most out of your running experience.
1. Wear good running shoes. Many people assume that because you are running inside on a platform that the quality of your shoes is not as important. You may be tempted to throw on any pair of shoes and run on the treadmill. This is not a good idea and it is how you will develop an injury. Treadmill running surfaces are hard and they don’t give as other surfaces do.
2. When you run inside, your running form is going to be more restricted, as opposed to running outside. This is why you want to have a good pair of running shoes. Find out what your foot type is and purchase shoes accordingly. Your treadmill performance will be more pleasant and you won’t come out injured.
3. Try to place your treadmill in a good location. It can be boring running on a treadmill which is stuck in the basement or out in the garage. See if you can strategically place your treadmill where you can see outside or even watch TV. Natural light will help you focus more on your running as well. The light will make you feel more alert and motivated to run for longer. Watching your favorite show or listening to music while running is a great way to pass the time. Studies have shown that people work out harder and for longer time periods when listening to music.
4. Increase the incline on your treadmill. When you run on a flat treadmill, if can feel as though you are running downhill. This can be very hard on your muscles and joints. By increasing the incline to level two, it simulates a more natural running position. This is much better for you body and provides you with the energy to run longer and harder.
5. Run with your arms free. Many runners find themselves leaning forward to grab the bars when running. Unfortunately what this does is reduce your workout efforts and makes you run using bad form. This can cause injury and bad habits when you go out onto the road. Always stand upright and tilt your body forwards at a slight angle. Make sure you keep your arms bent at the elbows and have your hands relaxed.
Running on a treadmill has very specific and powerful benefits. Follow these five tips and your treadmill running experience is sure to be everything you want it to be. You’ll lose weight, get in shape and enjoy the convenience of treadmill running anytime of the year.
How to Choose Running Gear for All Seasons:
The best thing about running, is that it can be done at any time of the year, in any season. It is also very cheap to get started with. You will need a few items of running gear though, to get started.
Summer running gear:
You will want to have a good pair of running shoes which are breathable. You will be running in hot weather, so shoes with breathable uppers are a must. This helps to keep air flowing inside your shoe and will help prevent blisters and sores.
Running socks made of cotton will help to prevent blisters and keep the moisture at bay.
When running during the summer, make sure you drink enough water. Keeping hydrated is really important. Having a belt that holds a couple of bottles of water is a great idea. This is especially true if you are running more than a couple of miles every day.
Sunglasses and hats, some people are going to have a preference over one or the other. Both will help to prevent sunburn and in keeping the glare out of your eyes.
Winter running gear:
Many people actually prefer to run during the cold, winter months. It is much easier to control your body temperature and prevent overheating.
To prevent any issues from occurring in the winter, dress in layers. You base layer should be made of a synthetic layer, then for a mid layer chose a fleece item. Then you want a top layer to keep out wind. The best thing with layers is that they help to keep your body warmth in, plus then can easily be removed, when your body heats up. Wind resistant pants are great for running on cold, windy and wet days.
Hats and gloves:
It is best to choose wool hats and gloves, they will keep you warm and will keep the moisture out.
All Season Running Gear:
There are many ways to manage and prevent blisters. This involves using duct tape and Vaseline. Vaseline is also great to prevent chafing.
Heart Rate Monitors: This is a great way to monitor your heart rate and your calories burned. A good heart rate monitor can be purchased for under $50.
Hydration/Hip Packs – these packs are great for holding extra water bottles. They are also a great place to store your keys and your wallet while out running.
When and where you will run will stipulate what running gear you require. If running for a long period of time make sure you have food and water available. Running is one of the best types of exercises and one which is accessible at any time of the year and in any place.
How to Choose the Best Pair of Running Shoes:
If you have just taken up running, you will need to buy a good pair of running shoes. You understand that running is different to walking and you require shoes that will suit your purpose. You want a pair of running shoes that are comfortable and ones that will aid you in your task of running. Using the wrong shoe for running is a sure way of injuring your feet.
There are four main types of running shoes:
• Motion controlled shoes
• Lightweight shoes
• Cushioned shoes
• Stability shoes
Motion controlled shoes are great if you have flat feet or are overweight. They are designed to offer stability.
Lightweight shoes are designed for long distance runners. This is a shoe for the experienced runner, not the beginner.
Cushioned shoes are shoes which offer the least amount of support inside the shoe, but they have cushioning. This is a great choice if you have high arches.
Stability shoes are shoes which offer support and cushioning. These shoes offer support on the inside of the shoe and are ideal for people of normal weight.
How to pick the correct shoe for you
Running shoes are designed to fit your foot while your foot is in its optimal running position. What this means is that your foot does not roll from one side to the other. If you maintain good food position you are less likely to receive injuries.
There are basically three foot types, take a look at your foot and see which one applies to you.
Is your foot flat or a very small arch?
Is your arch normal or high?
If you are not sure, take a look at your shoes and see the places where they are worn the most. If you have a low arch, you will see wear along the inside edge of your shoe, all the way to the toe. You have no arch to keep your foot stable. The best type of shoe for you will be the motion or stability shoe.
If your shoe wears on the outer edge of the heel, under the ball of your foot and at the front of your sole, you have normal wear. You best choice is to purchase a stability shoe.
If you have wear and tear on the outside edge of your shoe, then you probably have a high arch. You will require a shoe that offers more motion, a cushioned shoe will be perfect for you.
If you are still having trouble determining your food type then most good shoe types will offer you a foot analysis. This way you will know how to purchase the perfect shoe for running.
Tips for Buying the Best Nike Running Shoe:
Nike is probably one of the best manufacturers of running shoes and apparel. Each year they come out with new and improved running shoes. Just because Nike has been in business so long, it can be difficult to choose the best Nike running shoe for you.
Let’s take a look at some of the types of running shoes and then will we offer you some tips on choosing the best shoe for your foot and your running style.
Nike offers three main types of shoes:
• Stability running shoes
• Lightweight running shoes
• Cushioning running shoes
Most of you will be looking for a stability or cushioning running shoe. Lightweight shoes are for the experienced runner. A stability shoe offers support and cushioning and is best for people with a low or small arch.
A cushioning shoe offers the least amount of support but as the name applies they offer tremendous cushioning. This type of shoe is best if you have a high arch.
If you want a stability shoe, Nike offers many different types of shoes for both stability and cushioning shoes.
The top five rated Nike stability running shoes are:
1. Nike Air Alaris II + MSL
2. Nike Zoom Nucleus MC+
3. Livestrong Air Pegasus + 25 ESC (this is a trail running shoe and only appropriate if you are in fact running on trails and not pavement)
4. Nike Air Equalon +2
5. Nike Air Structure Triax + 10
The top five Nike cushioning running shoes are:
1. Nike Shox Navina +3
2. Nike Shox Navina +ID
3. Nike Shox Turbo +8
4. Nike Shox Experience +2
5. Nike Air Max III ID
When purchasing your running shoes think about what terrain you will be running on. Many of the popular shoes are meant for running on pavement or on a track. If you will be running on trials ensure that your shoe type is meant for this.
By taking the time to find a Nike running shoe that fits your foot and your running shoe, you will find running so much more enjoyable.
Run – Fast or slow:) And have fun!