Running

How running burns calories

Running combines a faster pace with a higher-impact stride, both of which raise the energy cost per minute well above walking or jogging. Every stride involves a brief moment airborne, and your muscles absorb and redirect that landing force, which is metabolically expensive.

At 9.8 MET, running is the activity Cal Core uses as its headline example — burning nearly ten times your resting rate, scaled by your weight and fitness level.

What changes the real number

• Pace: the difference between an easy run and tempo pace can shift the real burn rate meaningfully
• Incline: running uphill increases the burn rate quickly, even at a slower pace
• Running economy: more efficient runners burn slightly less energy to cover the same distance at the same speed
• Wind and heat: running into wind or in hot weather raises the physiological cost beyond pace alone

Technique notes

• Aim for a cadence around 170-180 steps per minute — overstriding at a lower cadence increases impact without adding speed
• Keep your gaze forward and chin level; looking down pulls your posture forward and shortens your stride
• Breathe with a consistent rhythm rather than holding your breath on inclines
• Replace running shoes every 500-800 km — worn-out cushioning changes your stride mechanics without you noticing

How it compares