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How to Burn More Calories When Running

3 Ways to Burn More Calories on Your Next Run

Running is an awesome way to lose weight because it burns megacalories and tones your lower body. If you want to burn even more calories the next time you are on a run, try these three tips.

  • Raise the incline: Running a 10-minute mile (six miles per hour) on a flat surface for 30 minutes burns 270 calories*, but if you raise the incline up five percent, you'll burn 363 calories. Raise it even more to 10 percent, and you'll burn a whopping 420. If you're not on a treadmill, incorporate natural hills into your run.
  • Increase your pace, even a little: A 30-minute run at a pace of 10 minutes per mile will burn 270 calories, but if you run a nine-minute mile (6.6 mph), you'll burn an extra 30 calories. You can also include bursts of sprinting intervals: each 60-second sprint at an eight-minute mile (7.5 mph) will burn 11 calories. It may not seem like a huge difference, but those extra calories burned will add up over a workout and even more over a week. You're also more likely to notice the weight loss since intervals are proven to diminish belly fat.
  • Push yourself an extra five minutes: Sticking with your run for an extra five minutes will tack 49 calories on to your total calories burned. Do that five runs in a row, and that's an extra 245 calories — it's like a whole workout full of calories burned!

*All calculations are based on a 130-pound woman

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