If you’ve run a half marathon, or are thinking about running one, you’ll know that crossing the finish line of the 13.1 mile run is definitely something to be proud of! A popular distance, particularly with those running for charities and other good causes, a half marathon is considered to be a challenging distance, sitting between the 10K distance and a full marathon.
Another reason you may be looking to run and train for a half marathon is to lose weight. On average a half marathon, or 13.1 mile run, can burn around 1100 – 1600 calories depending on factors such as your weight and running intensity. To find out a more accurate figure and to better plan your workouts to maximise your calorie burn you can use these factors to calculate your calorie burn.
Calculating your calorie burn
As a general rule, the more you weigh and the higher the intensity of your run, the more calories you will burn over a set distance, in the case of a half marathon 13.1 miles. For example, a 150lb person running at 6mph will burn roughly 1520 calories over a distance of 13.1 miles, whereas someone weighing 160lbs running at the same pace will burn around 1630 calories.
A calorie burn calculator is a useful tool that will give you an accurate estimate of the amount of calories you burn whilst running, based on your body weight, running time and distance. If you prefer tracking the calories you burn while you’re running, consider investing in a fitness watch.
If you are looking to increase your calorie burn over the half marathon distance, running faster and doing interval or hill training will increase the level of exertion in your workout, and subsequently, the amount of calories you burn. There are also a number of fitness apps available that can help you track your daily calorie intake and burn, so you can more successfully manage your weight.
How can I increase the number of calories burnt running?
If one of your key motivators behind running is to lose weight, it’s a good idea to incorporate some high intensity training into your program. You can increase intensity both through running at a faster pace and by running on steeper inclines. For anyone who isn’t an elite athlete, a half marathon is a long distance to sustain an increased pace for, so add intervals of high intensity running into your shorter training runs instead. Running faster or uphill requires more energy, therefore burning a higher number of calories over a shorter time.
If you are trying to lose weight it’s important to remember not to overcompensate for your exercise with food too, as this could lead to you simply eating back all of the calories that you are burning off running. A post-workout protein shake can help kill the hunger after a workout – with the additional benefits of helping tired muscles recover more quickly. Aim to maintain a healthy balanced diet with enough slower releasing carbohydrates (such as whole grain pasta and bread) and protein to help your body refuel and repair.
If you are looking for your next half marathon, take a look at our event listings to find the perfect event for you – Half Marathon Listings
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