Admit it -- you've got a busy lifestyle and it's easy for the day to breeze past before you even have a chance to think about exercising. But if you're determined to have a body that allows you to wear that risqué summer dress with confidence, it's time to fit exercise into your daily schedule. If you've got just 45 minutes, lace up your shoes and go for a run to burn calories quickly.
Running Calories Burned
Your weight partially dictates the rate at which you'll burn calories during any activity, including running, and in a 45-minute workout, you'll burn more calories running quickly than running slowly. According to Harvard Medical School, a 155-pound person will burn 298 calories during a 30-minute run at 5 mph, which means the person can expect to burn about 447 calories during a 45-minute run. If you're able to maintain a pace of 7.5 mph, you'll burn about 698 calories in 45 minutes.
If you don't have a surplus of exercise time each day, running is an effective way to burn calories quickly and helps you burn more calories than many other exercises. Running at just 5 mph, for example, burns calories faster than such activities as tennis, soccer, in-line skating, moderate swimming, hiking and walking. Exercises that burn calories faster than running at 5 mph include boxing, martial arts, vigorous swimming and vigorous cycling.
The U.S. Department of Health and Human Services recommends that adults get at least 75 minutes of vigorous aerobic exercise or 150 minutes of moderate aerobic exercise each week. By taking just a few 45-minute runs throughout the week, you can easily eclipse this guideline. Always stretch before and after your run to lessen the risk of straining a muscle. If you have joint pain, speak to a doctor before attempting to run, or try a low-impact exercise such as cycling or swimming.
Running on a regular basis can do more than just help you burn calories to achieve the body you desire. The exercise also provides a number of other health benefits, including helping to strengthen your bones, build your muscles and boost your level of cardiovascular endurance. Exercises such as running are also effective ways to reduce stress. The endorphins you release during a run can provide a happy feeling often known as a runner's high.
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Shape: The Best Way to Stretch Before and After a Workout
- Better Health Channel: Running and Jogging -- Health Benefits
- MayoClinic.com: Exercise and Stress: Get Moving to Manage Stress
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.