Running has long been classified as an effective weight loss method. However, how many calories are burned by running 1km is a concern for many fitness enthusiasts. So, this information helps them determine how long they need to run to achieve their goals. This article will provide more information on this matter.
1. Benefits of running
Running is known as an exercise method that brings many health benefits. The process of running will help the heart pump blood to the organs more easily, thereby protecting cardiovascular health and reducing the risk of mortality from cardiovascular-related issues. Additionally, running helps the body and mind refresh, effectively reducing stress and combating symptoms of depression.
Today, many studies have shown that people who run regularly tend to increase longevity more than those who do not engage in this activity.
Besides the health benefits that running brings to practitioners, it is also an effective measure for reducing belly fat and significantly improving body shape after training. Running not only helps burn excess fat but also tones the muscles in the body. Therefore, making it easier for practitioners to lose weight and achieve a balanced and healthy physique.
2. How many calories may be burned by running 1km?
Along with engaging in physical exercise, individuals aiming to lose weight often raise concerns about how their bodies function, specifically how many calories are burned by running 1km and how many kilometers they need to run to effectively lose weight and achieve a fit body.
According to research statistics, the average running speed of a healthy adult is around 6.5 km/hour. Therefore, running 1km can help burn approximately 43 - 65 calories. However, this result also depends on the individual's current weight.
For example, if your body weight is around 60kg, you are likely to burn around 4.7 calories per minute. Therefore, running 1km daily can help you burn about 43 calories. If your body weight is higher, around 70kg, you can burn about 5.5 calories per minute. Running 1km will help you burn 50.6 calories. Similarly, as your weight increases, the number of calories burned during running also increases. A person weighing around 80kg will burn 6.3 calories per minute, and running 1km will consume approximately 58 calories. Those weighing around 90kg burn 7.1 calories per minute, and running 1km will use up 65 calories.
Additionally, the number of calories burned during exercise is also estimated based on the terrain. Running on an inclined surface increases the calories burned per km by 2-3 times compared to running on a flat surface.
3. Some methods to help burn more calories while running
3.1. Performing exercises that can build muscle mass
When doing physical exercise, the body utilizes all muscle groups. This not only helps in forming muscle mass but also leads to muscle tissues burning more calories than fat.
Strength training exercises become increasingly important for building muscle mass. As people get older, metabolic rates change and tend to decrease significantly, leading to muscle weakening. To prevent this progress, performing strength exercises weekly can help improve the major muscle groups in the thighs, abdomen, chest, and arms.
3.2. Drinking tea or coffee
Caffeine is known as a stimulant that can increase the number of calories burned when consumed. This can be explained by caffeine’s temporary energizing effect, which makes the body feel more energetic and healthier, thereby enhancing workout performance.
Additionally, consuming tea offers various other benefits, such as reducing carbohydrate absorption during meals, which also aids in achieving effective weight loss.
3.3. Do not skip breakfast
Many scientific studies have proven that skipping breakfast leads to weight gain and loss of weight control. When you skip breakfast, your body tends to absorb more calories later in the day. This makes you consume more food when physical activity is lower. Therefore, regularly eating breakfast on time establishes a good habit for health and weight maintenance.
3.4. Use low-fat milk
The calcium in milk is essential for strong bones. However, choosing low-fat milk can provide better weight control.
3.5. Drink enough water every day
Drinking enough water daily can help burn approximately 100 calories. Although this calorie burn may seem insignificant, over time, it can add up. Additionally, drinking water benefits the health of your skin.
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Reference source: healthline.com
