If you want to increase your calorie consumption while jogging, you've come to the right place! We show you how you can burn more calories while running.
The calorie consumption during jogging is high. But there's more to it than that, of course. You can really let the calories tumble while running.
Most people go jogging because they want to lose weight.
You too? Then you will be interested in our article "Lose weight with jogging".
As a recreational athlete, everyone has set themselves the goal of doing something for their figure. Because let's be honest: Why else would we throw ourselves into running shoes?
Table of contents
When jogging, you increase your calorie consumption not only during the run. But also afterwards. This is called the afterburn effect.
When reaching your goal the Calorie consumption during jogging you build muscle and boost your metabolism.
And Muscles are very good for the basal metabolic rate. The more muscles you have, the higher is your basal metabolic rate. So you'll burn more calories when you're chilling on the sofa.
How to increase your basal metabolic rate!
How many calories you can burn while jogging
If I jog for 33 minutes with my 50 kg, I consume 300 Calories, at least that's what my app says. My average speed is 6:19 minutes per kilometer. The course is 5.3 kilometers long.
100 grams of chocolate contain up to 500 calories. So I would have to run another 2 km to work off the chocolate.
But I can also cover the calories with 300 g banana or 350 g potatoes.
I don't want to spoil your appetite. But I do want to give you something to think about. Do you really have to eat 100 grams? Are not simply 2 pieces also enough? :)
By the way, there are also many sports that consume more calories than jogging. On average, the Calorie consumption during jogging at 500 kcal per hour. In the same time you consume
- Cross country skiing 1030 calories
- Inline skates 880 calories
- Beach volleyball 580 calories
- Squash 550 calories
What does the calorie consumption during jogging depend on?
How much calories you actually burn while jogging depends on many factors.
Your speed
The most important point is the pace. That is, how hard you push yourself.
For example, jogging at 50 percent of your maximum heart rate burns 7 calories. If you run faster and increase your heart rate, you can double that number. At 75 percent heart rate, you're already burning 14 calories.
Or another example: If you are 55 kg and you run for 30 minutes at medium speed (10 km/h). So you cover 5 km, you burn 280 calories.
If you run slower (8 km/h) it is only 215 kcal.
And at a fast 14 mph, you're coming up on just under 400 calories.
How many calories do you burn while sleeping?
Your weight
The more you weigh and the faster you run, the more calories you burn.
As a beginner, however, you should stay away from running too fast. For now, it's all about building endurance and creating a foundation for longer runs.
Your metabolism
Another point is your metabolism. If you have a sluggish metabolism, the calories you burn while running will be a little slower. But the good news is: exercise is perfect for kick-starting your metabolism!
These foods are true metabolism boosters!
The season
Yes, read correctly. There is a difference in spring, summer, autumn and winter.
But that has less to do with the temperature. When it's hot outside, we don't feel like eating high-calorie foods, we reach for salads and juices. And in the fall/winter, we like to fill our bellies.
In summer, we basically move more. Every single step consumes calories, even without exercise.
Because we eat light, we consume fewer calories. And therefore also have to run less far when jogging. So maybe just snack a few cookies less :)
Here's what you need to keep in mind for a winter run!
The route
I can run 5 km on the bike path. It goes up a few meters at most and then back down again.
Or I can run in the forest over roots and hills. In both cases, I am 5 km on the road. That the Calorie consumption during jogging at Forest or off the roads but much larger is, I probably don't need to tell you.
8 tricks that increase your calorie consumption while jogging
First of all, the most important thing: In order to burn calories while running, you should enjoy the sport. Because that's what will keep you fit in the long run.
If you have to force yourself to do every running session, it won't work out. The inner pig will catch up with you.
If you have your Calorie consumption during jogging only want to increase slimming and don't enjoy jogging, you should find another sport.
One that you love. One that you really enjoy. That can be anything from tennis to squash to rock climbing to Zumba.
1. make intervals
Interval runs are great for those who get bored while running and for those who want to increase their calorie consumption while jogging.
Interaval training is composed of alternation of load and recovery. Very often it is trained on the track. You should have a good eye on the distances.
On the track you complete tempo runs from 400 to 5000 meters.
Very classic are 10x 400 meters with 90 seconds trot break. Or 5×1000 meters with 2 minutes of trotting. During the break, the pulse must drop to at least 70 percent of the maximum heart rate.
This is how interval running really works!
2. eat the right thing before running
If you eat the wrong thing, you won't get going while jogging. That's why you can hardly burn calories. When food is in your stomach, you usually stop running after the first kilometer.
If you want to increase your calorie consumption while running, you should not eat anything hearty before your workout.
Ham & Eggs, a large portion of pancakes with chocolate sauce and the like are not suitable. It tastes delicious, but you won't get far.
For me, it's easiest to eat normally 2-3 hours before the run. And if I get hungry right before the start, I take a banana.
It activates metabolism, gives power quickly without you feeling it with every step.
These 13 Pre Workout Meals are not to be missed!
3. start slowly
Beginners in particular tend to rush off immediately and go full throttle. But the magic word is: Slow down! First run in, get warm and then increase the speed.
You'll last much longer that way. By the way, stopping immediately at the first gasp is not good either. Just shift down a gear, breathe in very deeply through your nose and quickly out through your mouth.
If you can't go any further, try walking fast. The only thing you should not do is stand still.
4. set on tempo endurance run
Unlike interval running, tempo endurance running involves jogging fast for a longer period of time. At a brisk and fast pace, you run at 85 to 88 percent of your maximum heart rate.
However, this method is not for beginners. You'll need good basic endurance to keep it up.
Typically, this method is used by marathon runners. They run 12 to 15 kilometers at their marathon race pace.
Finally run 10 km - This is how it works!
5. find a hill or mountain
Run uphill strengthens your leg muscles. But it also boosts your calorie consumption. Find a route with an incline. This can be a mountain or simply a small hill.
Try to keep the pace on the uphill. Very skilled runners can do 10x 1 minute uphill.
The downhill stretch you trot slowly and breathe in and out very deeply. This will get you ready for the next climb.
6. integrate strength training into jogging
The more muscles, the higher the calorie consumption during jogging and at rest. Muscles burn energy - in other words, calories. So you should not only focus on endurance training, but also incorporate strength training into your workout.
Interrupt your workout if you want. Benches, tree trunks and co. invite you to do dips, push-ups, lunges and co.
If you don't want to stop, you can still do some bodyweight exercises at home.
That's why strength training is so important for runners! + the best exercises!
7. hold back on eating after running
While jogging, you've been pushing up your calorie consumption, now you're hungry. Logical. The energy stores want to be filled again.
But now you have to pay attention. Because just because you were running is not a free pass for a feeding frenzy.
Hold back a little now and eat healthy. Even though the desire for chocolate may be great, rather reach for a yogurt with fruit and oatmeal.
But also for this you should give your body a little time. Directly after jogging you still burn a lot of calories.
You should go without food for at least an hour. Use the time to stretch and shower. After that you can treat yourself to something tasty.
The ultimate post workout snack: Ricotta Energyballs!
8. drink a lot before and after running
Drinking is so important. Nevertheless, very few people do it in sufficient quantity. Especially we women tend to drink too little all the time. You too?
Find tips and tricks to help you drink enough. Water and teas stimulate the metabolism and digestion.
And that in turn activates the calorie consumption during jogging, before and after. Those who drink a lot are also less hungry and therefore consume fewer calories.
If you know you're going for a run tonight, drink plenty of still water throughout the day. Drinking a huge glass right before your run doesn't do much good. You will have to stop along the way because your bladder is full.
Besides, you will hardly be able to run well with water belly. It makes you slow and sluggish. So it's best to drink only half a glass before the run, and then drink fluids regularly throughout the day!
How long you need to run to burn snacks
There's nothing wrong with indulging yourself. But if you want to lose weight or maintain your weight, you should keep in mind how long you have to run to work it off again.
In our examples, we assume a woman weighing 70 kilograms and a running pace of 6 minutes per kilometer. So she runs 10 kilometers per hour. To make things easier, we'll call her Lara. Lara consumes 68 calories per kilometer run.
A croissant again off while running
A delicious croissant for breakfast is a fine thing. But it also has a lot to offer. It consists for the most part simply of butter.
A mere croissant can have up to 400 calories.
To work that off, Lara has to go jogging for about 35 minutes. Or in other words: 5.88 kilometers.
Train off chocolate while jogging
Sometimes it just has to be. There's really no other way. And because it's so delicious, we simply eat a whole bar of chocolate in one go. And then comes the guilty conscience.
Because in order to consume these calories again, we have to go all out.
One bar of milk chocolate has up to 500 calories.
To work that off, Lara has to jog for 45 minutes. Or in other words: 7.35 kilometers.
Train away the calories of the pizza
Mhh Pizza. I could eat it regularly. But I shouldn't. Because a pepperoni pizza can have up to 800 calories. Depending on the size and amount of toppings, it can of course be even more or a little less.
To work that off, Lara has to run for one hour and 17 minutes. Or in other words: 11.76 kilometers.
Train off nachos with cheese
Want to go to the movies or to the Mexican restaurant today? What must not be missing are nachos topped with cheese. The greasier the better.
If you take a small portion size with 170 grams, you are with cheese nachos at 530 calories. With a large portion of 320 grams, it is already 990 calories.
To run the small portion Lara has to run 47 minutes or 7.79 kilometers. For the large portion, Lara has to run for one hour and 45 minutes or 14.56 kilometers.
Chocolate cream off while running
Chocolate spread. No more words needed. Right? The chocolate spread is simply the hammer. In the morning on the roll, with the spoon in case of lovesickness or just because it just fits.
But beware: a jar of chocolate nougat spread (400 g) contains 2165 calories. Per serving it is 80 calories.
To wear off chocolate cream while running, Lara has to run for 3 hours and 17 minutes, or 31.71 kilometers.
For a small portion, she runs 1.18 kilometers or 7 minutes.
Train off cola by jogging
A refreshing glass of Coke is good for you after a long day at work. At parties, it's a great alternative to alcoholic drinks. So what's wrong with it? Well, maybe the calories that are in it.
0.5 liters of cola contain 210 calories.
To get rid of the cola, Lara has to run 18 minutes and 30 seconds, or 3.09 kilometers.
Watch out for thinking errors!
If you ate a pepperoni pizza and went running for 1 hour 17 minutes, you've trained it off. You are then exactly at 0 and balanced. With this tactic, you can't get fit and you can't lose weight.
What I would like to say once again: In order to increase your calorie consumption while jogging, you need to eat healthy and balanced. It's best to steer clear of pizza, potato chips, cola and the like.
Instead, put fruits, vegetables, lots of protein and water on your menu. How healthy nutrition works, we have in the article: "Eating healthy is that easy" betray
Our conclusion
If you want to increase your calorie consumption while jogging, you need to focus on variety on the running route, intervals and proper eating before and after running.
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