Stretch after running workouts to help prevent muscle soreness.
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If you're looking for a high calorie-burning exercise, running is an effective choice. In fact, Harvard Health Publications reports that running at a fast pace burns more calories than most other forms of exercise. However, the actual number of calories burned while running is highly individualized, and depends on a variety of factors.
The faster you run, the more calories you'll burn per minute. Although fast-paced running boosts your calorie expenditure, you may not be able to maintain that fast pace for a long duration. Harvard Health Publications reports that you can expend about 240 to 355 calories running 30 minutes at a pace of 5 mph, but you can burn 495 to 733 calories in the same amount of time running at a pace of 10 mph -- which is more than a 100-percent increase.
Your body weight significantly affects the number of calories you'll burn during a running workout. A bigger body exerts more effort and expends more energy running the same pace as a smaller individual. For example, Harvard Health Publications reports while a 125-pound person burns 240 calories running 5 mph and 495 calories running 10 mph for 30 minutes, a 185-pound individual expends 355 calories running 5 mph and 733 calories running 10 mph for one-half hour.
The longer you run, the more calories you'll burn. In fact, long exercise durations of more than 250 minutes per week are associated with significant weight loss, reports a 2009 review published in вЂњMedicine and Science in Sports and Exercise.вЂќ Regardless of your weight-management goals, the 2008 Physical Activity Guidelines for Americans suggest getting 150 to 300 minutes of moderate-intensity aerobic exercise on a weekly basis. A 155-pound person doubles his calorie expenditure from 409 calories in 30 minutes to 818 calories in one hour running at a pace of 6.7 mph, notes Harvard Health Publications.
The air temperature in the environment you're running in affects how many calories you'll burn. The American Council on Exercise reports that hot weather increases your calorie expenditure because your body uses the additional energy to cool itself down. The same source notes that exercising in cold weather burns fewer calories than working out in hot weather, unless your body is shivering during your workout. ACE concludes that exercising in moderate to warm temperatures is best for burning fat and exercising for long durations, which leads to a higher overall calorie expenditure.