Introduction
If you like to walk, jog, or run for exercise, especially if you do so to manage your weight, you are probably interested in knowing how many calories you burn doing these activities. It might come as a surprise that the distance covered is a much greater determinant of caloric burn than your pace. Using data provided by the Arizona State University, Healthy Lifestyles Research Center, School of Nutrition and Health Promotion, which is the leading authority of metabolic statistics for activity, we calculated the number of calories burned at different paces over the course of a marathon, a 10k, and over 2 miles [1]. There were some interesting discoveries. First, the total number of calories burned over various distances is very ranged bound, with the values being within +/- 10% of the average, except for walking at a slow pace or jogging at a certain moderate pace. Second, we found that walking at a faster pace does burn more calories, especially over larger distances. Third, the data revealed that there is a “sweet spot” for maximizing calories burned which is attained when jogging at a pace of just above 5 MPH.
Walking, jogging, and running are some of the most popular forms of exercise worldwide. The popularity of running has grown by 57% in the last decade and participation in outdoor activities like running was the major fitness trend 2021. Nearly 29% of runners began during the COVID-19 pandemic and use of running apps increased by 27% [2]. There were almost 60 million Americans who participated in running, jogging and trail running and more than 110 million who walked for fitness in 2017. Improving overall health and fitness, managing weight, relieving stress and simple enjoyment are among the top reasons behind this participation [3].
Calories Burned in a Marathon
The 2022 Boston Marathon was held last week on Monday, April 18, 2022. Evans Chebet from Kenya was the Men’s Winner, after crossing the finish line at 2:06:51, at an average pace of roughly 12.4 MPH. Peres Jepchirchir, also from Kenya, was the Women’s Winner, finishing at 2:21:01, which is an average pace of roughly 11.2 MPH. As shown in the chart below, we estimate that Mr. Chebet and Ms. Jepchirchir would have burned about 3,300 and 3,200 calories over the course of the run, respectively. But what does the data reveal about other competitors?
There is very little differentiation in the total amount of calories burned in a marathon when pace is the only variable. We estimate that the average amount of total calories burned is 3,253. Incidentally, this exertion should result in burning approximately one pound of fat, based on the popularized assumption that shedding one pound of fat requires 3,500 calories of exertion. Although it should be mentioned that this assumption is increasingly being called into question. At The Difference we offer an advanced predictive model to calculate our client’s “True Burn” which is more conservative, accurate and personalized.
The only variations from the average amount of calories burned during a marathon, when the number is less than or greater than 10% of 3,253, are found when people walk at relatively slow paces or jog at a “sweet spot” just above 5 MPH. Even still, walking 26.2 miles at a pace of 3.5 MPH burns about 2,600 calories, which is only 20% less than the 3,500 calories burned when walking at a 5 MPH pace. It does take longer to cover distance when walking slower, but differences in the total amount of time becomes negligible at shorter distances as shown in the 10k and 2-mile charts below. The “sweet spot” for maximizing calories burned is where the blue bars are highest, which is at 5.2 MPH. We find it intriguing that as pace increases, there is a valley in total calories burned which bottoms out around 3,000 calories when running at 9 MPH. Even as pace increases, including at and beyond the world-record marathon pace of just over 13 MPH, total calories burned is still lower than those burned at a 5.2 MPH pace.
Calories Burned in a 10k
The charts for “Calories Burned in a 10k” and “Calories Burned Over 2 Miles” are essentially the same as the one for the marathon, only the numbers scale down proportionally with the shorter distances. However, important insights can still be found. First, the overall time, in hours, to complete a 10k (about 6.2 miles) is much shorter than a marathon. You can complete a 10k in less than 2 hours when walking 3.5 MPH and in less than 30 minutes when running 14 MPH. Time is surely a precious commodity, but devoting an extra 1.5 hours to walk this distance is not too inconceivable, especially when schedules are less hectic like on the weekend.
The average amount of total calories burned in a 10k is 771, and even walking at 3.5 MPH burns 623 calories, which is fewer than 150 calories below the average. Picking up the pace to a slow jog at the “sweet spot” of 5.2 MPH burns the maximum number of calories at 878, but this too is only about 100 calories above the average. If you are just starting out with exercise, a good physical trainer should advise you to stretch, start off slowly, and build up your pace over time. In a fairly short amount of time, you may be able to reach optimal caloric burn and enjoy other benefits such as strengthening your cardiovascular system.
Calories Burned over 2 Miles
When we examine the calories burned, pace, and duration over a relatively short distance such as 2 miles, there are very little distinctions to be made. The numbers in the chart below further scale down proportionally from the two above. The average number of calories burned is about 250, which is enough to offset the impact of a large snack or a small meal. Two miles can be covered in about 30 minutes or less regardless of pace. This is a very modest time commitment and is in-line with the general recommendation from the medical community to have 30 minutes of daily physical exercise. You might burn a few less or a few more calories than the average, depending on your pace, but what is most important is to complete the full distance.
Conclusion
Perhaps the most important observation from our study is that moderate activity can produce the best results. “Slow and Steady” won’t produce a gold medal in a race, but it does win the caloric burn competition.
Whether you are a “Tortoise” or a “Hare”, you can use The Difference to track the caloric burn associated with your exercise. We provide estimates for various speeds of walking, jogging, and running. However, our database is far more comprehensive, including such varied activities as gardening, laundry, and fishing. We invite you to find more about our technology. Please email us at Info@TheDifferenceApp.com for more information, or join our mailing list.
[1] All data are estimates for a person that weighs 180 pounds and are based on the metabolic equivalents provided in the 2011 Compendium of Physical Activities, published by Arizona State University, Healthy Lifestyles Research Center, School of Nutrition and Health Promotion.
[2] Source: https://runrepeat.com/running-statistics.
[3] Source: https://www.statista.com/topics/1743/running-and-jogging.