10k how many calories

But what about when you head out for an interval run, a set of hill repeats or a long, slow run over rolling terrain? You could use the calculator at ExRx. But since that might be more time and effort than you're willing to put in, the best thing to do is use your average pace for the entire run and leave out the incline, or use a conservative incline estimate if your run was very hilly.

This way, you'll err on the side of caution, awarding yourself fewer calories burned rather than more, but you'll still get a fairly decent estimate. For every 0. Find your next race. More Running Articles. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. By Rashelle Brown. Share this article. If race day is sunny, hot and humid, your internal body temperature will be higher, boosting your basal metabolic rate and increasing your calorie burn.

Likewise, if you run at a high altitude or against the wind, your body will have to work harder. Result: a higher calorie burn. According to the Denver Colfax Marathon Partnership , doing a few sweat-rate tests before the marathon can help you figure out how much liquid you'll need to drink hourly during the race to avoid dehydration or overhydration.

Weigh yourself before and after a one-hour training run, note the weight lost and the fluid consumed in ounces , then hydrate accordingly going forward. During the race, you will stop at various aid stations to drink water, sports drinks and electrolyte supplements. The amount and type of fluid you drink during the race can influence how many calories you burn and how much weight you lose during the marathon.

As the University of California, San Francisco notes, a general rule of thumb for marathoners is to consume 15 to 36 ounces of fluid per hour to maintain hydration levels, "although this is often difficult to accomplish and can result in overhydration if your sweat loss is low.

Drinking more fluid than you need could add extra calories, possibly resulting in overall weight gain during the race. Drinking less than you need could lead to excessive mid-race weight loss, decreased performance and, potentially, unhealthy medical conditions such as dehydration, cramping or heat stroke.

Increasing your running pace will make you burn more calories. Per Harvard , a pound runner who averages 5 mph burns calories every half hour, while a runner of the same weight who runs a faster 7. Faster runners, therefore, might lose more weight during a marathon.

To lose 1 pound, you have to burn 3, more calories than you take in, according to the U. Exercise and physical training are important aspects of marathon running, but nutrition is also a key factor. Before, during and after a long race like a marathon, you must make sure that your energy intake and output are adequately balanced, that you are properly hydrated and that you are eating a variety of healthy foods.

In order to lose weight you need to be in a calorie deficit, meaning that you need to be burning more calories than you are eating. All too often people will start running to lose weight, but overdo it on the pre or post run snacks. Pay close attention to the amount of calories you burn on your run, using an app or fitness tracker, and be careful not to eat them all back once you get home. Try varied terrains: An effective way to increase the calories you burn whilst running is to run on routes that have a good mix of hills and terrains.

Your muscles have to work harder to push you up steeper inclines and adapt to running on different ground. Speed it up: Adding bursts of speed into your training is a great way to torch some extra calories.

Add intervals of high-intensity sprints with your usual comfortable running pace. Running faster uses more oxygen and energy, therefore burning more calories.