Running is one of the most popular and effective forms of exercise. It provides numerous health benefits, including weight loss, improved cardiovascular health, and better mental wellbeing. One common question many runners have is how many calories they are burning during their runs, especially longer distance runs like 5 miles. This article provides a complete breakdown of how many calories are burned running 5 miles based on different factors like speed, body weight, and more.
The average person running 5 miles at a moderate pace of 6 mph will burn approximately 500-600 calories.
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Factors That Impact Calorie Burn
Several key factors impact how many calories you burn while running 5 miles. These include:
Body Weight
Heavier runners will burn more calories than lighter runners when running the same distance. This is because it requires more energy to move a larger body the same distance compared to a lighter body. Generally, the more you weigh, the more calories you’ll burn.
Intensity/Pace
Running faster burns more calories than running slower for the same distance. This is because your body has to work harder when running at a higher intensity, requiring more energy expenditure. Picking up the pace from an easy jog to a moderate-fast run can increase calorie burn significantly.
Running Efficiency
Some runners have better form, stride, and running economy than others, meaning they use less energy to run the same speed. Less efficient runners will burn more calories than efficient runners at the same pace. Improving technique can help burn more calories.
Terrain/Incline
Running uphill burns more calories than running on flat ground at the same speed. The increased incline forces your body to work harder against gravity, upping calorie expenditure. Trail running on uneven terrain also burns extra calories compared to road running.
Individual Factors
Elements like age, gender, fitness level, metabolism, and more also impact calorie burn to a degree. For example, men tend to burn more calories than women when running. Fitness level and metabolism also play a role.
Calorie Burn by Speed
Speed plays the biggest role in determining calorie burn from running 5 miles. Here’s an overview of how many calories someone weighing 150 lbs would burn running 5 miles at different paces:
- 5 mph (12 minute miles) = approx. 400 calories
- 6 mph (10 minute miles) = approx. 500 calories
- 7 mph (8 minute, 45 second miles) = approx. 600 calories
- 8 mph (7 minute, 30 second miles) = approx. 700 calories
- 9 mph (6 minute, 40 second miles) = approx. 800 calories
- 10 mph (6 minute miles) = approx. 900 calories
As you can see, picking up the pace dramatically increases calorie expenditure. Bumping your 5 mile run from a leisurely 12 minute per mile pace to a moderate 10 minute mile pace burns 100 extra calories. Upping it to a fast 6 minute mile pace burns over double the calories of the slowest pace.
Calorie Burn by Body Weight
Your body weight also significantly impacts calories burned running 5 miles. Heavier runners will burn more calories than lighter runners at the same speed. Here’s an estimate of calories burned based on body weight and a moderate 10 minute per mile pace:
- 120 lbs = approx. 400 calories
- 150 lbs = approx. 500 calories
- 180 lbs = approx. 600 calories
- 210 lbs = approx. 700 calories
- 240 lbs = approx. 800 calories
As shown, a 120 lb runner burns about 400 calories running 5 miles at a 10 minute/mile pace, while a 240 lb runner burns around 800 calories at the same speed.
Comparison to Other Cardio Exercise
Running 5 miles burns calories at a high rate compared to many other aerobic exercises. Here’s how running 5 miles stacks up against other common activities:
- Running 5 miles (~500 calories)
- Beach volleyball – 1 hour (~300 calories)
- Biking – 30 minutes (~300 calories)
- Elliptical machine – 30 minutes (~300 calories)
- Tennis – 1 hour (~400 calories)
- Basketball – 30 minutes (~200 calories)
As you can see, a solid 5 mile run torches more calories than an hour playing beach volleyball or basketball. The only activities that come close are vigorous tennis matches or extended biking sessions. So if fat burning is your goal, running consistently is one of the most time-efficient ways to burn major calories through cardio.
Tips to Maximize Calorie Burn Running
Here are some tips to help maximize the number of calories you burn on your 5 mile runs:
- Increase your pace – As shown earlier, speed has the biggest impact on calorie burn. Pushing your pace burns significantly more calories across the same distance.
- Run at incline – Seek out hilly routes or use the treadmill incline to burn extra calories. A 5% incline can increase calorie burn by over 50 calories per mile.
- Add intervals – Mixing in higher intensity intervals burns more calories than running at a steady pace. Try intervals like 20 seconds fast / 40 seconds easy.
- Improve your form – Inefficient form wastes energy. Work on arm carry, stride, posture and cadence to optimize your running economy.
- Run longer distances – When you’re able, extend your runs to 6, 7 or more miles to burn even more calories per session.
- Wear a weight vest – Strap on a 10-20 lb weight vest to burn up to 20% more calories on your regular runs.
- Focus on intensity, not just duration – Pushing yourself harder during runs maximizes calorie expenditure better than just running for time at an easy pace.
Running 5 miles is a highly effective way to burn calories and lose weight. This popular running distance challenges both the aerobic and muscular systems, torches fat, and improves cardiovascular fitness when done consistently. As the data indicates, the average person can expect to burn approximately 500-600 calories by running 5 miles at a moderate 10 minute per mile pace. However, calorie expenditure can range widely based on the factors discussed, from as low as 400 calories for a lighter, slower runner, up to 900+ calories for a heavier, faster runner.
While running speed plays the biggest role in determining calorie burn over 5 miles, variables like body weight, running efficiency, terrain, intensity, and individual physiology all impact calories burned to some degree. The good news is that regardless of these factors, completing a 5 mile run torches calories at a high rate in a relatively short timeframe. When combined with a balanced diet geared towards a calorie deficit, running 5 miles or more on most days of the week can lead to sustainable weight loss and improved body composition over time.
If your goal is to maximize fat burning during your 5 mile runs, focus on strategies like increasing your speed, running at inclines, improving running form and economy, and incorporating high intensity intervals into your runs. Small adjustments like these can get your calorie burn closer to the upper end of the range for a 5 mile run. Also, don’t underestimate the importance of duration in addition to intensity. While running faster burns more calories per mile, running longer distances like 7-10 miles also increases your total calorie expenditure per session dramatically.
In conclusion, running 5 miles at a moderate pace can burn 500 or more calories for most runners. With some discipline and smart training strategies, it’s possible to burn upwards of 700-800 calories at higher paces, intensities and distances. Making running a regular habit is an efficient and effective way to burn fat, accelerate weight loss, and achieve better cardiovascular fitness.
Calories Burned Running 5 Miles FAQs
How many calories do you burn running 5 miles in 50 minutes?
If running 5 miles in 50 minutes, you’re maintaining a 10 minute per mile pace. At this moderate pace, you can expect to burn around 500-600 calories. Faster runners completing 5 miles in 45 minutes (9 minute pace) would burn around 600-700 calories.
Does body weight affect calories burned running 5 miles?
Yes, a heavier runner will burn more calories than a lighter runner when running 5 miles at the same speed. A 120 lb runner may burn 400 calories at a 10 minute/mile pace, while a 180 lb runner may burn over 600 calories at the same pace.
Will running 5 miles a day help me lose weight?
Running 5 miles daily can definitely help you lose weight. It burns 500-600+ calories per run, creates a consistent calorie deficit, and boosts your metabolic rate. Combined with a healthy diet, running 5 miles a day is an excellent plan for weight loss.
How many calories does running 1 mile burn?
Running 1 mile burns about 100 calories on average. But calorie expenditure per mile can range from around 80 calories per mile at a slow 12 minute per mile pace, up to around 120 calories per mile at a fast 6 minute mile pace. Speed, body weight and running efficiency impact calories burned per mile run.
What burns more calories: running or walking 5 miles?
Running 5 miles burns significantly more calories than walking 5 miles. Running 5 miles at a moderate 10 minute mile pace burns around 500-600 calories. Walking 5 miles at a moderate 20 minute per mile pace only burns around 300 calories. The higher intensity of running torches more calories.
How long would it take to run 5 miles as a beginner?
For most beginners, it will take around 50-70 minutes to complete a 5 mile run. Allowing for warm up and cool down time, a new runner should expect their first 5 mile run to take around 1 hour 10 minutes to 1 hour 30 minutes. With training over time, runners can work toward completing 5 miles comfortably under 50 minutes.
What should my heart rate be when running 5 miles?
A good target heart rate zone for running 5 miles is 60-85% of your maximum heart rate. For many runners this will be in the range of 120-170 bpm, though it varies based on your age and fitness. Keep your heart rate towards the lower end for easy runs, and towards the upper end for higher intensity runs.