Running is the most essential and oldest form of exercise that humans have been doing for many years. Running is very good for humans in many different ways. If you are not someone who is interested in sports or gym activities, then it is the best exercise you can do. Meanwhile, many people agree that it is the most effective way to burn calories.

As we know that calories are available in the form of energy in the human body and the excessive amount of calories in the human body leads to many health issues. Therefore, running is the best source to minimise the number of extra calories in your body. The other most important benefit of running is to accelerate the fineness level of the body. Running also relieves tension, by running, people can think about their problems without having to worry about anyone hearing them. Most importantly, if you want to lose weight then you should make your body habitual of running and you do not need any expensive instruments to perform this exercise.

Calories burn in a mile

According to Dr. Daniel V Vigil, one person usually burns approximately 100 calories in one mile. But it varies from person to person due to their gender, weight, height, and daily activities. If someone wants to burn 400 calories in 60 minutes, he can run almost four miles at a leisurely 15-minute-per-mile pace. If you want to burn the same 400 calories in 30 minutes, you would need to run four miles at a brisk 7-minute-30-second place.

American council of exercise, a person who has 120 pounds’ weight burns 11.4 calories per minute while running. And if the same person runs a 10-minute mile, he will burn 114 calories. When you are doing exercise, you need a certain amount of energy. That energy is stored in the form of calories in the body. One pound is equal to 3500 calories. Some physiotherapists said running a mile typically burns 80-140 calories per day but it totally depends primarily on your weight and health fitness. Hence, if you want to lose one pound per week then you will burn 500-1000 calories per day with the help of running. Meanwhile, you need a healthy diet plan that will give you the best results.

How to calculate running calories?

Running calorie calculator is available that predicts the exact number of your desired calories and suggests a comprehensive running plan as per your body’s needs. According to research: at least 150 minutes of moderate-intensity aerobic activity per week is necessary to maintain good health. And running is the best form of exercise because running falls into the high-intensity category. It makes humans physically and mentally fit. It also helps to maintain human blood pressure and cholesterol level. In addition, it decreases the level of depression and anxiety and you also lose your body weight simultaneously. There are some factors that predict your running exercises, they are under below:


The first most important factor is a person’s age. As we know, the metabolic rate decreases with the human age. The decline is mostly attributable to sarcopenia or loss of muscle mass after the age of 40. Children and adults have higher metabolic rates because of the energy demand for growth and development as compared to over age persons. Running 5.0 MPH, or a 12-minute mile, over flat terrain for a 40-year-old female and her weight is 120-pound then she will burn 90 calories per mile. But a young person or a child can burn more calories in 12 minutes.

Body Weight

Body weight is also the key factor. If you are overweight, you cannot run fast. And if you cannot run fast, you cannot burn the maximum amount of calories and complete one mile in a limited time duration. A heavier runner has to move more mass with each step, which takes more energy. On the other hand, if you are slim or have less weight, you can run fast and burn more calories and cover a mile distance in a short time.

Duration of Your Run

It is very obvious that the more you run the more calories you will burn. If you run for 60 minutes, your body will burn more calories as compared to that person who runs 30 minutes. Therefore, if you want to lose a maximum number of calories then you should increase the time limit of your running.

Running Speed

In fact, the faster you run, the more calories you will burn. Usually, a runner weighing 155 pounds can burn anywhere from 563 calories to 1267 in an hour. Of course, the faster you run, the more distance you will travel over the same period of time, which is why caloric expenditure increases with speed. Look over one example, when running at 10 min/mile pace, the 155-pound runner covers six miles and burns 704 calories in an hour while running at a blazing 6 min/mile pace burns 1,126 calories.


As we observe this phenomenon, the people who are living on the mountains, their fitness level is good as compared to others who live on flat areas. Because walking or running uphill significantly burns more calories as compared to the flat level gourd. The intensity increases and you have to lift your legs higher. It requires more energy and physical fitness. Running 5.0 MPH, or 12-minute mile with an average incline of 5 percent for 25-years old males. If you are 120 pounds, you will burn 72 calories per mile while running uphill.


Running is one of the most important parts of physical fitness. If you run one mile on a daily basis, you will lose a number of calories from your body and enjoy good health. Due to running, your heart works properly and you do not face heart and cholesterol problems at all. In addition, when you run you feel good and your body works appropriately. Lastly, the more you run the more calories you will burn.