Effective weight loss largely depends on proper calorie consumption. Running is a simple physical exercise that allows you to quickly adjust your energy balance. To plan a regimen, a novice athlete needs to know how many calories are burned when running and what types of loads exist.
Briefly about calories
Before you start your battle with calories, it's important to get an idea of what they are. This term denotes a unit of heat. The calorie content of food is the energy that the body will receive when food is fully absorbed. However, it cannot be said that everything eaten will be absorbed - each substance has its own degree of absorption. Therefore, when preparing a diet, experts take these differences into account. In addition, even a balanced diet does not guarantee that the body will receive all the beneficial substances from food, since a person may have individual characteristics, for example, he may not absorb protein well.
When food enters the body, it breaks down the chemical bonds of the substances, resulting in the release of energy. The resulting resource is partially spent in the form of heat, but most of it is stored for emergencies. This is how fat folds appear on the stomach and hips.
Running to burn fat
The body tries to maintain balance, so it tries to distribute unspent calories. Energy is directed to movement, maintaining the vital functions of internal systems, and the excess is stored and goes into fat reserves. When the ratio of calories in and out is disturbed, weight gain occurs. When losing weight, the body uses up stored fat reserves. Running is the easiest and most effective way to burn extra calories, while a long-term diet will lead to a waste of muscle mass.
Note! The daily calorie requirement is individual for each person and is calculated based on height, lifestyle and physical activity.
About the rate of consumption and burning of calories by a person depending on lifestyle and physical activity
To calculate daily consumption, a calorie calculator is used; all calculations can also be done using special applications for electronic devices or a fitness bracelet.
Most often, the norm is determined based on the number of calories required for normal life and human activity indicators. The results may be influenced by factors such as age, gender, height and weight.
- A man aged 17-40 years should consume from 2400 kcal to 3200 kcal.
- A woman aged 17-40 years should consume from 1800 kcal to 2400 kcal.
It is worth considering that with age the required amount of calories decreases, so for older people an average of 2200 kcal is enough.
How many calories are burned when running?
Calorie consumption when running
Any type of running leads to the expenditure of accumulated energy. Even an ordinary leisurely walk on foot in one hour allows you to burn 100 kcal. However, this figure may be increased if the person is overweight. It is worth considering that running can be both beneficial and harmful, so before starting training it is better to consult a doctor regarding permissible loads. You should not exercise if you have a cold, runny nose, fever, injury to the joints and spine, as well as heart disease, kidney disease, and hypertension. If you can’t run intensely, you can just walk - this will also allow you to lose extra calories.
Important! The greater a person's body weight, the more calories are burned during exercise.
Calorie expenditure may also depend on metabolism, endurance, body fat percentage, and type of running. If metabolic processes slow down, running will not help you burn off all the calories - weight loss will be slow.
Types of running
- Fast walking can also be considered running if the speed reaches 8 km/h. In this mode, running consumes the same amount of calories as when running full-time.
- Medium speed running - speed 8 km/h. Usually this type is called amateur, its principles are very easy to learn.
- Jogging is the most economical style of movement, the developed speed is 10 km/h.
- Interval running involves changing the speed of movement. This mode accelerates the metabolism, due to which the body begins to spend as much energy as during a sprint. The training is carried out according to the following scheme: 100 m of walking are followed by 400 m of jogging, and then 300 m of sprinting. For beginners, it is enough to run two repetitions.
- Trail running involves running in terrain that has both flat and hilly terrain. Training in such conditions is very beneficial for the legs and allows you to burn up to 700 kcal.
- Sprint - 18 km/h or more. It is the most extreme way to burn calories - 10 minutes of running will burn 285 kcal with a weight of 95 kilograms. However, this regime greatly wears out the body; it will not be able to function for a long time under such a load. Running should not be long, otherwise heart problems may occur. Experts recommend maintaining the selected speed for a little more than a minute, and then gradually reducing it and jogging for 2-3 minutes.
At the beginning of training, the body burns energy from recently processed food, then the process of extracting glycogen from internal resources begins, as soon as the substance is used up, it is the turn of fat. It is generally accepted that in the first half hour of running, accumulated fat is not burned, so it is so important not to stop exercising 20-30 minutes after the start.
Scandinavian running with poles
It’s worth considering that you won’t be able to burn off absolutely all the calories you eat just by running. For example, a small 0.33 liter can of soda can contain 180 calories. How much do you need to run to burn 180 calories - 10 minutes of intense running or an hour of walking at medium speed. A person who is far from sports is unlikely to be able to endure at such a pace and spend absolutely all the calories eaten during the day. To normalize energy balance, you need to find out how much calorie intake exceeds their expenditure. Calculating the energy value of what you eat and switching to a balanced diet will help in this matter.
How many calories does running burn?
A person weighing 60 kg in one hour of training can burn:
- when running, alternating with walking (8 km/h) - 240-260 kcal;
- jogging (10 km/h) - 590-620 kcal;
- when running 12.5 km/h - 750 kcal;
- at 14 km/h - 840 kcal;
- at 16 km/h - 960 kcal;
- during sprint (18 km/h) - 1080 kcal
While jogging, calories are burned, but how much energy will be burned in one session depends on the individual characteristics of the person. Typically, a healthy person will need 6 minutes to cover a distance of 1 km. An hour-long workout at a speed of 10 km/h allows you to burn 9 kcal per 1 kg of a person’s weight.
A person weighing 60 kg will burn while jogging:
- for 1 kilometer - 54 kcal;
- for 5 km - 270 kcal;
- for 10 km - 540 kcal;
- for 15 km - 810 kcal;
- for the marathon distance - 2268 kcal.
- For effective weight loss, it is enough to jog for 3 months, training should be done twice a day - morning and evening. Then, to maintain the results, it is enough to conduct classes once a week. It is worth considering that regular jogging for six months can lead to enlarged calves.
- The jog should not be shorter than 60-90 minutes, otherwise fat reserves will not be wasted.
- The meal should be 2 hours before class; the best food will be salads made from celery, radish and grapefruit.
- You should drink water during and after running.
- After a run, you can eat food only after 1 hour; preference should be given to protein dishes containing polysaccharide carbohydrates.
- The best mode for burning calories is interval running.
- Losing weight requires discipline, there is no need to feel sorry for yourself - running should be a priority in your daily activities. Skipping workouts is unacceptable.
Basic rules for running to burn calories
Rules for beginners
- You need to help yourself with your hands - this will make running easier, ensure good lung function and help you spend more energy.
- You should start at a slow speed and gradually increase it.
- Look only forward - this position of the torso will reduce the load on the spine and cardiovascular system, while the work of the leg muscles will be enhanced.
- When jogging, step on the entire surface of the foot. On the toes or heels, it negatively affects the condition of the muscles and spine and can lead to cramps.
- You should not clench your fists - this leads to rapid fatigue. The position of the thumb and index finger can be as if holding a piece of paper, the rest of the fingers should be relaxed.
- Use comfortable equipment - clothes should be made from natural fabrics, and shoes should fit properly.
- During class, listen to music - this will allow you to maintain an even pace and set you up for positivity.
- Choosing the right time for training - running in the morning is more beneficial.
- After a run, you need to take a contrast shower.
- Deep inhalations and exhalations will help restore breathing after exercise.
Running is an affordable way to quickly get in shape. It is not necessary to buy a treadmill for these purposes; it is enough to purchase comfortable clothes and shoes. To establish a calorie balance, you first need to determine the amount of calories consumed and spent. Carrying out calculations will show how much excess kilocalories you need to regularly spend. Weight will be lost faster and fat will be burned off if you use active types of running.
Fat is an essential component of any body. It is present in every person's body, but excess amounts have a negative impact on health. Aesthetics also suffer: folds of fat look unsightly, forcing people to abandon their favorite outfits. And if men take this more or less calmly, then women critically examine their figure in front of the mirror and sigh, “That’s it, tomorrow I’ll go on a diet...”
But changing your diet alone is not enough. It is necessary to supplement the diet with physical exercise, which will force the body to “warm up”, breaking down unnecessary fat deposits. One of the most effective ways to burn fat is running.
As a child, each of us played tag, Cossack-robbers and other outdoor games. What can I say, even ordinary running around the yard brought great pleasure. As people get older, people just run less and less, except perhaps when playing with their children or being afraid of being late for a bus or train. But such running cannot be called fat-burning. In order to burn calories, running must be systematic, measured, and thoughtful. Regular exercise will help not only get rid of unnecessary deposits, but also always be in good shape.
Running Clothing and Shoes
Anyone can engage in athletics, because running does not require any sports equipment or special uniforms. The main thing is that the clothes do not hinder movement and absorb moisture well. Synthetics are not suitable for running; it is better to stick to cotton fabrics.
The thought of running can come at any time of the year, which means you need to think about equipment for each season.
Let's consider the features of clothing for running in different seasons and weather conditions:
As for shoes, the ideal option is sneakers. Not sneakers, but sneakers with thick soles. In winter they must be insulated; in summer you can get by with lighter ones. Don't forget about socks - this is mandatory for hygiene. For warm weather, you can wear nylon footwear.
Running to burn fat
No matter how simple running is, there are some features that will help make your training as effective as possible.
- It's better to start running in the morning. When the body has just woken up, it is ready for various types of stress. In addition, a morning jog will help you stay in good shape all day.
- Studies have found that fat begins to be burned only after 20 minutes of running, so to achieve good results you should run for at least 30-50 minutes.
- Alternating running with other breathing exercises will diversify your usual workout. After running a couple of kilometers at an easy pace, you can stop and do a few squats, swings of your legs and arms, and twists of your torso. Then resume running again. Body manipulation will help “disperse” fat and break it down faster.
- To burn fat, running needs to be intense, so it's a good idea to find an uphill route. Descents are no less useful: there is a load on the calf muscles, which may also have excess fat.
- Regularity is the key to accelerating the achievement of results. The body gets used to daily stress and over time it begins to “prepare” for the upcoming run. Soon you will be able to spend less time running because it will be easier for your body to break down excess fat.
If you limit the intake of carbohydrates into your body, fat will be burned more efficiently during training. Running requires energy, and for the first few minutes it comes from carbohydrates. The less these substances are in the body, the faster fats will begin to break down.
How many calories are burned when running?
Women have learned to count calories a long time ago. Each food intake increases the number of calories in the body, and any physical activity, on the contrary, leads to their burning. On almost all products you can find a corresponding inscription, such as “250 kcal per 100 g”. Therefore, many people want to know how many calories are burned when running, in order to know whether they can eat another chocolate bar.
To accurately calculate calorie consumption when running, you need to know your weight, body fat percentage and take into account the training time. In very obese people, the process of burning fat will be more difficult and longer than in a person of average weight category. It is also believed that men burn calories faster than women.
The table shows average data showing the number of calories burned per hour while running.
Moderate running plus vigorous walking burns 250 calories per hour in women weighing more than 60 kg.
Moderate running plus vigorous walking burns 320 calories per hour in men weighing more than 80 kg.
Moderate running without stopping burns 600 calories per hour in women weighing more than 60 kg.
Moderate running plus vigorous walking burns 840 calories per hour in men weighing more than 80 kg.
Women weighing less than 60 and men weighing less than 80 kg burn an average of 400-450 calories per hour of running and walking and 800 to 1000 calories when running non-stop.
The benefits of running for your figure
Sometimes you can see how a slender girl or guy without visible figure flaws actively runs every day. Why are they doing that? To maintain health!
Running not only burns fat, but also has a beneficial effect on the body as a whole.
Regular athletics is:
- Keeping the body in good shape.
- Constant synthesis of new cells as a result of the breakdown of old ones.
- Activation of the circulatory system and, as a result, supply of oxygen and nutrients to all body systems.
- Improved performance due to gas exchange through the skin and lungs.
- Feeling great and in a good mood.
But how does running affect your figure? Does the process of burning fat only occur during athletics? Let's remember what gets tired the most during intense running - of course, the legs. The calf muscles are noticeably strengthened after just a month of regular training, and beautiful athletic legs are an adornment not only for women, but also for men.
The second is the press. Unbeknownst to the runner, the abdominal muscles often contract when running, because breathing is often carried out using the abdominals. In addition, athletics burns excess fat from the tummy, behind which the desired “cubes” are often hidden.
How is running good for your figure, besides “polishing” your legs and abs? Active arm movements help keep the pectoral muscles toned. In addition, track and field athletes are unfamiliar with the problem of loose skin on their hands. A fit, slender figure with clearly defined boundaries of the shoulder, abdomen (for girls, respectively, the waist) and hips - this is a typical result after several months of active running.
Athletics is one of the oldest sports that has not lost its relevance and popularity today. Running is truly unique - you can achieve impressive results with almost no discomfort during exercise.
The main thing is to ensure that running is a pleasure, then you can maintain health and an excellent figure for many years.
And no fat will be scary, and you won’t have to read the labels looking for the calorie content of the product. Running fans who have been practicing for more than three years claim that athletics deservedly received its title - “Queen of Sports”.
Good day, my dear friends! There are a huge number of ways in the world by which you can lose extra pounds. This could be a variety of diets, rollerblading, skating, skiing,... The list is endless. But everything ingenious is simple. Do not underestimate a simple but very effective way - running. How many calories are lost when running and what are the benefits of it, how to run correctly - these are the questions asked by everyone who tried to master this sport.
Running does not require super skills or special trips to the gym. You can start running right now. You will correct your figure and also improve your health.
First of all, I want to debunk the most popular myth, especially among girls. Most of the fair half of humanity firmly believes that terribly muscular legs come from running (for example, football players). Remember, running by itself is not capable of increasing the size of your buttocks and calves. And the load that occurs on the football field is significantly different from the load when jogging.
But I can safely say that running is a panacea for absolutely all our muscles. While running, almost every muscle in our body is used.
Undoubtedly, the greatest load falls on the legs (feet, quadriceps, thigh muscles, calves, buttocks, pelvic muscles). Also work well:
- abdominal (upper, lower) abdominal muscles;
- external and internal intercostal muscles;
- biceps, triceps brachii muscles;
- all back muscles.
Running also helps cleanse the body. The secreted sweat removes all the nastiness from our body.
In addition, running relieves stress. During a run, the hormone of happiness is released. Therefore, you can immediately forget about depression and failures. Runners have well-developed personal qualities, such as determination, self-control, and willpower.
Running is a great way to burn calories, which is why fitness instructors recommend it for weight loss.
How many calories does running burn?
Running coaches believe that the highest calorie burning rates can be seen only after 30 minutes of running. Therefore, run longer, because in an hour of running the calories will go away much faster than in half an hour. But what if you can’t run for too long?
If you feel the need for at least a short break, then take it in the form of walking. Thus, you should alternate between running and walking. One of the most common mistakes among new runners is resting and stopping. The body is at the peak of activity, and the newcomer suddenly decides to sit on a tree stump and eat a pie :)
If you still find it difficult to run for a long time, then alternate running with walking. But don't stop under any circumstances!
Calorie burning also depends on:
- load intensity;
- systematic running;
- runner’s body weight, percentage of fat and muscle mass (the more muscle, the more calories spent);
- the use of additional elements (weights on the legs, special clothing).
By the way, another very interesting fact has long been proven by scientists. It turns out that a person's gender also affects calorie expenditure.
Women have a slightly harder time losing weight than men.
Therefore, I will give examples separately for men and women, which will help you figure out how many calories are burned in 1 hour of running.
To make your workout more challenging and burn more calories, try running cross-country or uphill.
- Before jogging, be sure to do a light warm-up of all joints. Do various squats, leg and arm stretches, lunges, swings. Warm-up should be carried out for 5-7 minutes;
- It is very important to relax, adjust the correct breathing rhythm. You need to breathe through your nose. If a person breathes through his mouth, this indicates that the body is overloaded (lack of oxygen);
- Get yourself a fitness tracker. This device will help you control the number of calories burned.
- If you have never run before, it is better to start with small approaches (15-20 minutes). Remember the rule of gradualism. Only after a certain number of workouts bring the load to the maximum;
- Run before eating or 2 hours after it. If you are too hungry, then snack on fruits or vegetables 30 minutes before training. And after training, start eating;
- Train regularly to achieve the desired results faster. Everyone can create their own jogging schedule. For example, run 2 or 3 times a week on certain days. Don't forget, muscles need rest (time to recover);
- The time of day also plays an important role. There have been heated discussions about this for a long time. As for me, it’s better to let yourself sleep off, wake up completely, and then go for a run. If your body is sleepy, then such a run is unlikely to be beneficial;
- Wear special running clothes. Buy breeches with a sauna effect. They will help you lose weight and strengthen muscles much faster. For example these:
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Problems that may occur during training
Knees
Typically, such pain most often occurs in people with large body weight, since when running, the legs are placed wide, this puts stress on the knees. It is correct to move your legs approximately in one line. Plus, try alternating running with walking to give overworked knees a rest.
Many people today are not too happy with their own appearance. And in the fight for a beautiful figure, all available methods are used, from diets and medications to cosmetology and aesthetic medicine. On the other hand, it is unlikely that anyone will deny the benefits of physical activity for the figure, and indeed for the functioning of the entire body.
Quite often, people choose a familiar sport - running - as a means of losing weight. So is it possible to improve your figure with regular exercise? How many calories are burned when running? How and when is it better to train in order to achieve maximum results? The answers to these questions will be of interest to many readers.
What are the benefits of running?
It's no secret that running is a useful pastime. Even 20-30 years ago, this type of physical activity was considered a panacea for all diseases. Indeed, such a pastime will have a beneficial effect on the entire body. It helps improve the functioning of the cardiovascular system (with the right approach), the respiratory system, strengthen muscles and increase physical endurance. Regular activity also has a positive effect on the immune system and helps normalize hormonal levels.
Running in the fresh air is incredibly beneficial for the body. Moreover, it helps cope with stress and calms the nervous system. And of course, like almost any physical activity, jogging helps you get rid of extra pounds and make your body more elastic.
This is why many people today are interested in questions about how many calories are burned when running and how much weight you can lose. Of course, regular exercise will help make your figure more beautiful, get rid of fat deposits, and after a long time, even eliminate the hated “orange peel”.
How many calories are burned when running?
For many people, an important question is exactly how much weight can be lost through regular exercise. For example, many people ask how many calories are burned when running for 30 minutes. In fact, the indicators here depend on the individual characteristics of the body (metabolic speed), as well as the type of running that you will use. On average, you can lose 150-350 kcal in half an hour. However, those who want to lose weight are advised to run for at least 60 minutes. The fact is that in the first 40 minutes the body will consume energy obtained from food in the form of carbohydrates. Only after this time has passed will fat deposits begin to be used to supply the body. A 30-minute jog will have a good effect on the body, add energy and help maintain physical fitness, but you may not expect significant changes in weight.
Jogging
Of course, jogging is the most popular form of this physical activity. Indeed, in fact, such exercises are suitable for almost every person, even if he lacks physical training. Therefore, many people are interested in questions about how many calories are burned per hour of running. Naturally, everything here will depend on your speed, metabolic characteristics and other indicators. However, calorie consumption when running averages 500-600 kcal per hour.
Sprint for the most persistent
Sprinting is the fastest type of running. At the same time, the person develops much greater speed, the limbs rise higher, the steps become wider. Naturally, such activity is accompanied by increased work of the leg muscles and, accordingly, increased energy consumption.
On the other hand, this type of running is not intended for long distances - you are unlikely to be able to maintain a similar pace for 40-60 minutes, so it is better to alternate it with running at a medium pace. Moreover, this type of running is contraindicated for physically unprepared people, as well as “runners” with various diseases.
Cross country running
Of course, running over rough terrain can be considered one of the most effective - areas where the plain gives way to hills. Naturally, such runs are much more difficult than regular jogging. On the other hand, it is more beneficial for the leg muscles. In addition, calorie consumption when running is about 700-800 kcal per hour, which, you see, is not bad. Therefore, if you have the opportunity to make such runs, you should not miss it.
Interval running
The most interesting and effective in terms of weight loss is interval running. In this case, calories are burned faster - approximately 800-900 kcal per hour. The scheme here is quite simple - you just need to walk for the first 100 m, then jog for 300-400 meters, and then switch to sprinting for the next 300 meters, after which you return to walking.
If we are talking about the first run, then two repetitions will be enough. Then their number must be gradually increased.
Are there any contraindications?
Of course, running, like any other sport, has contraindications. And before asking questions about how many calories are burned when running and whether to buy new sneakers, check out the list of contraindications:
- Chronic hypertension, high blood pressure that cannot be brought down (when running, increased stress on the heart can lead to a host of complications, including stroke).
- Other cardiovascular diseases, including arrhythmia, myocarditis, chronic heart failure, ischemia, heart disease.
- Disturbances of normal blood circulation in the lower extremities, including varicose veins of the 2nd and 3rd degrees, obliterating endarteritis.
- Diseases of the musculoskeletal system, severe scoliosis, osteochondrosis, arthrosis.
- Some kidney diseases (hydronephrosis, kidney prolapse, urolithiasis).
- Obesity, starting from the second degree. In such cases, it is better to start losing weight with lighter types of physical activity, then you can start jogging on the spot, and only after acquiring the appropriate physical shape can you gradually switch to regular jogging.
How to run correctly?
Of course, in order to lose weight without harming your own health, you need to follow a few simple rules.
To begin with, it is worth saying that jogging should be done before eating. If you run in the evening, then no earlier than 2-3 hours after eating. Firstly, this will ensure energy loss due to fat deposits. Secondly, running on an empty stomach is much easier and more enjoyable.
Be sure to warm up before you start your run. This could be stretching exercises (but don't overdo it), jogging in place, or just brisk walking. While running, be sure to find the right breathing rhythm - this will help, especially considering that you will have to run for quite a long time. Shoes and clothing must be comfortable and appropriate for the weather (you should not strip down to a T-shirt in autumn or winter, even if you feel hot, as there is a high probability of catching a cold). By the way, if you are sick, then jogging should be postponed until complete recovery.
You can drink while running, but in small quantities, just to “wet your throat.” You can eat no earlier than half an hour after finishing your run; it is advisable that the menu includes proteins and complex carbohydrates (you should avoid sweets and baked goods). Do not forget that regardless of the duration and intensity, your workouts will not give the expected results if you do not adjust the menu.
Experts recommend exercising 3-4 times a week, and you need to run for 60-90 minutes. Of course, the first results will not appear the next day; for this you need to wait at least 2-4 weeks. After achieving the desired physical shape, you should run at least once a week in order to keep your body in good shape.
When is the best time to run to lose weight?
Of course, for many people the question of what time of day is best to exercise is interesting. In fact, scientists have not yet agreed on this. There are studies that have shown the greatest effectiveness of physical activity in the afternoon and evening, although this rule is unlikely to apply to everyone.
When choosing a time for running, focus primarily on the characteristics of your own body. If you find it difficult to get out of bed 1-2 hours earlier, then an evening run is just what you need. If you consider yourself a morning person, wake up with the sunrise and feel cheerful, then it’s better for you to run in the morning - this will provide you with an additional boost of energy.
And of course, focus on the rhythm of life. If you don’t have time to exercise in the morning, then an evening jog will not only help you lose weight, but also calm your nervous system after an eventful and stressful day. The main thing is not to quit.
Effective waste of energy reserves is the key to health and a slim figure. Keeping your body in shape with a sedentary lifestyle is quite difficult. There are various techniques and programs that allow you to provide the body with the necessary load. Running is an effective activity.
When moving, a large number of muscles are used, which allows you to tone the entire body. But how many calories are burned while running? How to properly organize a jog to lose extra pounds?
Is it possible to lose weight with regular jogging?
Sports activities affect the entire human body. Regular exercise helps strengthen muscles throughout the body. You can tidy up your legs, strengthen your abdominal muscles, develop endurance, and train your respiratory system.
While running, blood begins to circulate faster through the vessels, which has a beneficial effect on the circulatory system and the brain.
Many people believe that from regular jogging, the leg muscles will become too large, and it will not be possible to reduce body weight. There are some nuances here. You can pump up your legs only with special diligence. This is a problem area, and all dramatic changes here occur rather slowly.
In order to have any noticeable effect on the leg muscles, you need to exercise without breaks for 6-12 months. The time as well as the intensity of the load should be taken into account. To noticeably lose weight and improve your figure, it is enough to exercise intensively for 3-4 months.
To avoid overload and get your body in shape, and not turn into an athlete with huge muscles instead of legs, you should properly organize sports activities.
How to fight calories with running
Many factors influence calorie expenditure. These include the pace and duration of activity, as well as the parameters of the person himself.
The intensity of waste even depends on the weather. On hot days, the body loses more calories than on cold days during similar activities. Also, when running on a flat area and a hilly one, different amounts of kilocalories are burned. Even a slight lift will increase work efficiency.
Let's take an average man weighing 70-80 kilograms. He doesn't play sports, but wants to start. When jogging, he will lose 700-800 kcal in one hour of exercise. For every single minute there are about 12-23 calories. With similar indicators, a woman will lose 15% less energy. This is due to the biological structure of the female body.
If desired, you can increase the number of calories burned. You can do this in several ways:
Burning calories depending on distance
How many calories are burned when running is directly affected by the distance a person runs. The longer the load, the greater the result.
You can run 1 kilometer in 5-6 minutes. This distance will allow you to lose 200-240 kcal. To burn more energy reserves, you need to increase the distance. However, caution must be exercised here. If you are overweight and have only heard about sports before, it is recommended to start with short distances.
Excessive load negatively affects health and can lead to serious problems in the functioning of organs. First of all, it affects the cardiovascular system.
If you're in pretty good shape, you can start with longer runs. However, in this case, you should also be careful. The body quickly gets used to the load, so if you haven’t led an active lifestyle for a long time, then more activity can come as a shock to it. Avoid overloads, they negatively affect the general condition and individual vital systems.
With regular training, gradually increase the distance. Ideally, the final distance should be 3-5 kilometers. on different surfaces. With such a load, 500-800 kcal are burned. You can increase this number by increasing the load (alternating intensity, moving your arms or body, raising your knees).
If you don’t want to run outside, you can do exercises at home. A treadmill will help you with this. If not, then running in place is also a good option. When training at home, it is important to properly organize the space: remove anything that will get in the way (something that can be stepped on), open a window (the room should be ventilated, but drafts should be avoided). 
You need to exercise intensively and regularly. The training time should be 45-60 minutes. Less activity will not bring tangible results, since the body will not have time to start the process of maximum fat burning.
Burning calories depending on the type of running
Jogging helps fight fat folds and flabby muscles. You need to exercise at medium intensity. This is due to the fact that it is not so difficult to withstand such a load. It is much more difficult to withstand work at high speeds. Therefore, if you still want to run fast, then alternate the intensity of the load.
When losing weight, it is the duration of the load that plays a big role, and not the speed of action. As already mentioned, on average, fat burning processes start 20 minutes after the start of a workout if you move at an average rhythm. At high speed, the process starts in 10-15 minutes. However, only an athlete can hold out that long.
If you get very tired from running even at low speed, it is recommended to alternate running with walking. Here you also need to follow the instructions. The optimal proportion should be 1:1. That is, for 10 minutes of running there should be 10 minutes of walking. The optimal duration of exposure is 1 hour. This way you can burn 300-350 kcal. 
Monitor the condition of your body. If during exercise you feel severe discomfort, then you should take a step or reduce the load altogether. Overload has a negative impact on health.
The type of activity itself affects how many calories you burn when running. Let's look at each of them.
This type of activity has its advantages and disadvantages. One of the advantages is that walking is suitable for everyone. You can exercise at any weight without feeling much discomfort. The walk can take one, three or even seven hours. You don’t get tired of it as quickly as when jogging. However, there is one significant drawback.
When walking, 2.5 times less energy is consumed than when running. This can be compensated by increasing the duration of exposure. The longer the walk, the better.
If you are overweight, energy reserves are used up faster than if you are of normal weight. However, the load on the body is higher. This is associated with certain risks, so you need to monitor your well-being and not overdo it. 
Running on flat terrain
This load allows you to burn more calories than walking. However, you should remember the intensity of the actions. The longer the activity, the better. Don't try to run fast - speed won't help you lose weight.
Running up stairs or uphill
This is the most energy-intensive activity. The number of calories burned here is influenced by some additional factors: the angle of inclination of the surface, the height of the steps. The running calorie calculator will help you calculate your exact consumption. You can find it on a special website. This function is also provided in all kinds of fitness watches and bracelets.
The calculator calculates the approximate energy consumption after you enter the parameters necessary for the calculations (type of activity, speed).
Balancing calorie intake and expenditure
There needs to be a balance in everything. Excessive stress will not lead to anything good. What happens to the human body during physical activity?
- Start of the run. Carbohydrates are consumed in the first 10-15 minutes. They are digested by the body and transformed into energy.
- Running processes. Over the next 10-15 minutes, glycogen is actively burned. It accumulates in the body and is broken down during exercise.
- Peak functioning. After 20-25 minutes, the body adapts to the situation, and fat cells begin to break down to obtain energy.
- Optimal time. Do not overload the body, especially in the first classes. The optimal time for training is one hour.
Why is there scattering and unevenness in calorie consumption?
The scatter is associated with biological processes occurring in the body. First of all, food is digested. Only after 20-25 minutes do fat reserves begin to break down.
The amount of energy spent also depends on the type of activity. Jogging will allow you to burn more calories than sprinting due to the duration of the impact. However, if you alternate between medium and high speeds, the effect will be better than training in one speed mode.
There are several types of running:
The absorption and burning of energy reserves is influenced by the characteristics of the body. Proteins, fats and carbohydrates are absorbed differently. Individual factors also influence this process.
For everyone, the process of breakdown of macro- and microelements occurs in accordance with the structural features and biological capabilities.
Basic rules for running to burn calories
You can influence how many kcal running burns by following a few simple rules:
Experienced coaches and athletes advise adhering to the following recommendations:
- Use your hands actively. This will facilitate the process and increase kcal consumption. Also, arm movements improve lung function - this is important when running. Breathing becomes easier and the process seems less exhausting.
- Don't look at your feet during training, look ahead. The vertical position of the head allows you to reduce the load on the body, while the work of the legs increases.
- Step on the ground with your full foot. If you run on your toes, you can run longer and faster, but in this case, a heavy load is placed on the calf muscles. Running on your heels is bad for your musculoskeletal system.
- Don't clench your hands into fists. This leads to premature fatigue. Brushes should be in a relaxed state.
- Clothes should be comfortable. It is better to stick to natural fabrics and breathable shoes.
- Listen to music. It sets up productive work and allows you to overcome fatigue.
- Choose the best time. Do not exhaust your body in the morning if you feel that it brings you discomfort throughout the next day. Exercise when it is convenient for you, when you want it.
- Give your muscles a rest. There is no need to exhaust yourself with training every day. After exercise, the muscles need to recover. It is worth exercising 2-3 days a week.
Conclusion
Running is a great way to get in shape. You can exercise both outdoors and at home. It is impossible to say exactly how many kcal are burned when running. This is influenced by many factors:
- Duration of classes;
- Intensity;
- Terrain;
A balanced diet and daily routine will help you achieve tangible results. It should be remembered that excessive stress is harmful to the body.