Running conjures up a love/hate relationship…people either love it, or they hate it. It’s painful, tedious, and exhausting, but the incredible benefits outweigh the hatred. Understanding the right way to warm up and cool down can add to the health benefits of running. Even short runs can leave you feeling energized, more focused, and happier, and can improve your overall health. It’s even a great way to meet people. The list of benefits below are only a handful of what running can offer and when you make it a regular habit, the rewards are long-term.
Running can be done almost anywhere with no equipment, even shoes aren’t really necessary for some people. You can even run while submerged up to your neck in water. For the rest of us, a good pair of running shoes, or even just sneakers, can prevent injury.
Don’t skip the warm-up, Pre-run stretching is more likely to cause injury if not preceded by a warm-up.
Be sure to walk
for a bit after finishing to allow time to cool down gradually.
Always stretch after you run to help get rid of lactic acid, which makes muscles ache. Stretching also will allow them to become stronger much faster.
Always drink fluids before, after, and during a run. If you feel thirsty, you are already dehydrated.
WARNING: While running is a superb form of exercise, there is an important, yet often overlooked, caveat. Constant impact is hard on your skeleton, and while the benefits of strengthening bones are high, you can damage your knees, feet, hips and skeletal system if you are overweight. If you are more than 25 pounds overweight, you should not be running or jogging on anything paved, stick to dirt tracks and woodland trails. If you are more than 50 pounds overweight, you should find a different low-impact exercise until you can get within range of your goal weight before starting running.
One no-impact exercise to consider is running underwater while submerged to your neck. You only weigh 10% of your body weight underwater, and water jogging burns the same amount of calories as running due to the resistance of the water. However, you will miss the bone-density building benefits of an impact exercise. Be sure to drink plenty of water while water jogging, because you do still sweat. It’s just not as noticeable unless the water is really warm, too.
You can run backwards, too.
This uses 30 percent more energy than running forward at the same pace, and burns more calories. It reverses the typical “soft takeoff” (when muscle-tendon units shorten) and “hard landing” (when muscle-tendon units are stretched) which requires more steps and more energy.
It also puts less impact on your knees, so if you have knee pain or problems, this is an option. It also appears to be a safer form of training that can actually improve your forward running skills.
So, to answer your question, “How many calories do you burn running a mile?”, take a look at the chart below.
Calories burned are determined by your body weight, the intensity of the exercise, your fitness level and your metabolism. Likewise, most charts and calculators are only guesstimates and vary throughout the internet. Therefore this is only a rough guide for those who happen to fit this particular weight chart. If you weigh a different amount, you may want to check with several different online calculators and take the average of the results.
|Running for 1 hour
|3 mph (20 minute mile)
|5 mph (12 minute mile)
|5.2 mph (11.5 minute mile)
|6 mph (10 min mile)
|6.7 mph (9 min mile)
|7 mph (8.5 min mile)
|7.5 mph (8 min mile)
|8 mph (7.5 min mile)
|8.6 mph (7 min mile)
|9 mph (6.5 min mile)
|10 mph (6 min mile)
|10.9 mph (5.5 min mile)
Backwards – multiply the above by 30%