Running & Calories

Running makes up about 10% of my total training. I generally run a little bit between March and September and hibernate during the cold, wet weather.

First of all I want to stress that I don’t run to burn off calories and I don’t recommend that you should run to burn off calories.

Run because you enjoy it. Run for the challenge. Run to get faster. Run to run further. But don’t run to burn off calories.

However, that said, here is some interesting information.

Last year I ran 240km. That is not a lot!! A marathon runner might run 1500-3000km a year.


I still burned 20,795 calories.

To put this into relatable context, that’s either:

1 Tesco Pizza Express Pizza every 11 days.
180 bottles of Budweiser (300ml)


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

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


1453 glasses of prosecco (125ml)
524 Twirls
1 Tesco Pizza Express Pizza every 1.89 days.

We all know you can’t out-train a bad diet but moving burns calories so you can help yourself to either lose weight, enjoy a little bit of what you want without putting on weight or, more often, 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 to burn that off. That’s 16 marathons. About one every 3 weeks!

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


Milage and calorie estimations taken from Tom-Tom (Lisa) and Runkeeper (me).  Nutritional information taken from Tesco website:

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!

Subscribe to the Reach Blog.



Personal trainers are ten a penny, so why choose us?

We walk the walk! We understand that we are role models for our clients, both in terms of attitude and in how we train. Although we are all fitness professionals who train hard in our own disciplines, we are a friendly and happy-go-lucky bunch and we try to make our sessions motivating and light-hearted, whilst still being hard work!

We’ve worked hard to get ourselves in shape so we know what it takes to help you do the same. Whether it’s to lose weight, get toned, get stronger or just to feel fitter and healthier – we have the knowledge and experience to help you achieve your goals.

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