Running for 30 minutes per day is a good way of exercise that is not strenuous, making it sustainable in the long term. Running for 30 minutes a day can burn between 200 to 500 calories, an energy expenditure level suitable for those looking to lose weight and improve their health.
1. How many calories are burned by running for 30 minutes?
How many calories can be burned by running for 30 minutes? Running for 30 minutes each day can help burn between 200 to 500 calories, depending on the type of physical activity and the duration of the workout. Specific information is provided in the table below:
| Physical activity | 56kg person | 70kg person | 84kg person |
| Cycling: 12-13,9 miles per hour | 240 | 288 | 336 |
| Running: 5 miles per hour (12 minutes per mile) | 240 | 288 | 336 |
| Cycling: BMX or mountain biking | 255 | 306 | 357 |
| Endurance running | 255 | 316 | 377 |
| Cycling: 14-15,9 miles per hour | 300 | 360 | 420 |
| Running on a treadmill | 180 | 216 | 252 |
| Running: 6 miles per hour (10 minutes per mile) | 495 | 360 | 420 |
| Cycling: 16-19 miles per hour | 360 | 432 | 534 |
| Running: 7,5 mph (8 minutes per mile) | 375 | 450 | 525 |
| Moderate indoor cycling | 210 | 252 | 294 |
| Cycling: > 20 miles per hour | 495 | 594 | 693 |
| Running: 10 miles per hour (6 minutes per mile) | 453 | 562 | 671 |
| Walking/Running: running <10 minutes | 180 | 216 | 252 |
| Hiking | 170 | 216 | 252 |
| Walking: 4 miles per hour (15 minutes per mile) | 135 | 175 | 189 |
| Walking: 3,5 miles per hour (17 minutes per mile) | 107 | 133 | 159 |
| Exercise | 120 | 144 | 168 |
| High-intensity indoor cycling | 315 | 278 | 411 |
2. 7 benefits of running for 30 minutes every day
2.1. Burning fat
The results of many studies show that running for just 15-30 minutes can initiate the metabolism and burn certain types of fat both during and after exercise. This is because, during shorter running sessions, the body primarily uses lipids as its main energy source, rather than relying on carbohydrates when the intensity of the workout increases.
Lipid continues to be burned after running. After high-intensity running, the body enters the EPOC (Excess Post-exercise Oxygen Consumption) mode, which uses energy from lipids and carbohydrates to recover to the pre-exercise state. EPOC can last from 15 minutes to 48 hours, so just 30 minutes of running each day can help you burn fat for up to 2 days.
2.2. Improve mental health
Running for 30 minutes each day makes the body feel comfortable by releasing a large amount of endorphins that promote a feeling of 'euphoria' during and after the run.
Regular running offers many benefits for mental health, from reducing stress and anxiety to improving energy levels. Try incorporating short runs regularly for a month to experience the effects of running.
2.3. Quick recovery
Running for 30 minutes everyday is unlikely to make you feel overwhelmed. This means that the risk of injury is very low. As long as you perform regular stretching exercises after your workout, your body will recover quickly and be ready for training the next day.
Even for those who frequently run long distances, occasionally running for 30 minutes is an important part of a routine that helps maintain a healthy body.
2.4. Calories burning
How many calories does running for 30 minutes burn? A 30-minute run burns between 200-500 calories. This is an ideal amount for those who are following a weight loss regimen.
2.5. Sleep improvement
Running for 30 minutes every day helps you improve your sleep. Short-distance running, although not as strenuous as long-distance running, still ensures a quality sleep.
The deep stage of a sleep is very important for physical recovery. Therefore, good sleep not only helps restore energy but also supports long-term training.
Note that you should not do running right before bedtime because the endorphins released before sleep can keep you awake all night.
2.6. Improve body shape
Running for 30 minutes every day for 3 to 5 days can improve muscle tone, aid in weight loss, brighten the skin, and strengthen it. This helps maintain your positive state and confidence.
2.7 Increasing Life Expectancy
Better quality of life is achieved through the benefits of running, such as improved circulation, reduced blood pressure, balanced good and bad cholesterol, decreased stress, and enhanced brain function and memory, all of which contribute to increasing your longevity.
Running for 30 minutes each day is an effective way of exercise that is not overly strenuous, making it sustainable in the long term. Accordingly, depending on your health condition, you can choose suitable forms of exercise.
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References: letsdothis.com, health.harvard.edu
