So, this running speed is equivalent to 8.3 METs.Ĭonversion from METs to Calories (kcals) is achieved with the following formula: Calories/kcals = activity (METs) x weight (kilograms) x duration (hours) For example, running at 5 miles/8 kilometres per hour (about 12 mins/mile or 7:30 mins/kilometre) requires approximately 8.3 times more energy than sitting still and doing nothing. METs for other activities are determined with reference to this baseline. A single MET is roughly the amount of energy required to sit down and do nothing. METs are used to calculate how much energy is expended for a particular task, taking a person's weight and the duration of the activity into account. MET stands for Metabolic Equivalent of Task. This calculator is based on the concept of METs.
Being more aware of the demands of your training runs means you're better table to plan how many gels to carry and how often to take them. Taking on calories during a run usually involves the use of energy gels. It's unlikely to cause any major problems, but can provide for an uncomfortable experience. However, assuming you're not fasted, you should generally have enough energy available to complete most workouts without increasing food intake.īeware of eating too much immediately before a run.
Pre-fuellingĮnergy intake can be increased prior to a run, especially leading up to harder or longer sessions, in order to ensure that enough fuel is available. The remaining energy deficit can be made up throughout the rest of the day, either before or after the run. This is where recovery drinks can be useful. It's ideal for some of this refuelling to take place as soon as possible after the run. In order to promote recovery it's important to refuel properly, especially after harder or longer sessions. Runners who are happy with their body weight but have changing requirements, perhaps because they're increasing or decreasing training volume, can benefit from understanding how a change in the amount of running they do affects their calorie requirements and can adjust food intake accordingly. Planning ahead by being able to calculate how different durations and types of run contribute to calorie burn can make this task much easier. Especially during periods of high mileage, it can be hard for some people to make up energy deficits. If you're hoping to gain weight, then keeping tabs on extra energy requirements is crucial. It's important for such runners to be able to calculate calorie deficit so that they can lose weight effectively and safely.
In contrast to those who want to run to lose weight, many runners want to lose weight in order to run faster.Įverybody will have an ideal body weight for running or racing, and as you approach this weight more fine tuning is required so that you don't overdo it and stay on track. Gradual weight loss is best, since this allows for finer analysis and control and less loss of muscle mass. If you're trying to lose weight then be sure to avoid large calorie deficits, otherwise a reduction in performance (and potentially health) can occur. These runners may like to think of this tool as a calorie deficit calculator.Īnd understanding daily calorie requirements and daily energy expenditure is especially useful in helping to avoid overcompensating or undercompensating for exercise, which is particularly common with new runners. Knowing exactly how running contributes to the goal of weight loss can help such runners adjust their food intake or how often they run so that they burn more calories and accomplish a desired calorie deficit. Most of these people eventually fall in love with running and stick with it. Running, as is true of all exercise, can form an important part of a weight loss plan.īecause running is a simple way to increase activity levels, many people will take up jogging or recreational running in the first place as a way of losing weight. Understanding the energy requirements of running, and being able to calculate how many calories you burn during different types of run, can be extremely useful for a range of reasons.
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