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How many calories does running burn?

The aim is this post is to examine the relationship between recreational running and calorie expenditure.

First up, I want to stress that I don’t run to burn calories. It’s not something that I’m a big fan of. Yes, you’ll burn calories as a function of running but if that’s your modus operandi, it soon becomes a bit of a chore. Run because you enjoy it! Run for the challenge! Run to get faster! Run to run further! That said, however, here is some interesting information.

Last year I ran 240 km, which, in the context of running, isn’t a lot!! A marathon runner might run 1500-3000 km approximately year. But, I still burned 20,795 calories over that 12 months.

To put this into relatable context that’s approximately:

33 Tesco Pizza Express Pizzas a year or 180 bottles of Budweiser (300ml) a year.


Let’s take a look at a proper runner. Not an Olympic athlete just someone who runs a lot – an enthusiastic, recreational runner.

Michelle ran 908 km last year and burned 120,600 cals.


1453 125ml glasses of prosecco a year or 524 Twirls a year or 193 Tesco Pizza Express Pizzas a year.

We all know you can’t out-train a bad diet but, fundamentally, moving burns calories so running can you can help you to either lose weight, enjoy a little bit of what you want without putting on weight or, as with many of our most successful clients, a little bit of both!


If you’re eating 250 calories a day above maintenance, that’s 91,250 surplus calories a year. You’re looking at about 675km a year to burn that off. That’s 16 marathons.

Either be sensible or get your running shoes out 😀🏃🏼‍♀️🏃

Notes Calorie estimations are exactly that – estimates. Mileage and calorie estimations taken from Garmin (Michelle) and Runkeeper (me).  Nutritional information taken from Tesco website (accessed 2018).

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!


The Reach Personal Training approach to health and fitness is no-nonsense but fun, friendly and motivating. We don’t do short-cuts or fad diets. Our FAT LOSS and BODY TONING training programmes are based on science and common-sense and they get long-lasting results.

If you hate the thought of drifting aimlessly from machine to machine around a commercial gym, with Jeremy Kyle on the TV, then get in touch today to enquire about our Private Personal Training & Group PT packages


Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY