Running is one of the most effective ways to burn calories and improve cardiovascular health. The number of calories burned depends mainly on body weight and running distance. A simple and widely accepted estimate is that runners burn about 1 kcal per kilogram of body weight per kilometer.
While running speed and efficiency can slightly change the exact number of calories burned, the formula of ~1 kcal/kg/km provides a reliable estimate for most runners. For example, a 70 kg runner covering 10 km will burn about 700 kcal, regardless of whether they run at 5:00/km or 6:00/km pace. Running faster might slightly increase energy expenditure, but distance and body mass remain the dominant factors.
| Runner Weight | 5 km | 10 km | Half Marathon | Marathon |
|---|---|---|---|---|
| 60 kg | 300 kcal | 600 kcal | 1260 kcal | 2520 kcal |
| 70 kg | 350 kcal | 700 kcal | 1470 kcal | 2940 kcal |
| 80 kg | 400 kcal | 800 kcal | 1680 kcal | 3360 kcal |
| Athlete | Event | Calories Burned (approx) |
|---|---|---|
| Eliud Kipchoge | Marathon (2:01) | ~2500–2700 kcal |
| Paula Radcliffe | Marathon (2:15) | ~2300–2500 kcal |
| Mo Farah | Half Marathon | ~1400–1500 kcal |
| Haile Gebrselassie | Marathon | ~2400–2600 kcal |
| Brigid Kosgei | Marathon (2:14) | ~2200–2400 kcal |