For most people, running is a great way to lose weight and it is one of the fastest methods to lose weight. Not only is it a low-impact workout, but it’s also an activity that can be done anywhere, anytime. Plus, you don’t need any fancy equipment to get started—just a good pair of running shoes.
But how much running do you need to do to see results? If your goal is to burn 300 calories for your body weight, how long and how many miles do you have to run for.
To burn 300 calories from running you need to run at 5mph for 27 minutes which is a light intensity. If you run at 6mph I would take 22 minutes and for 8 mph you would run for around 16 minutes. Your speed, endurance and current body weight will determine that exact amount of calories you would burn.
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How to Burn 300 Calories Running
If your goal is to burn 300 calories through running, there are a few different ways to approach it. If you weigh 160 pounds and run at a 10-minute-per-mile pace, you can:
-Run for 30 minutes straight
-Run for 15 minutes at a faster pace (say, 8 minutes per mile)
-Do some intervals—alternate between 1 minute of running at an 8-minute-per-mile pace and 2 minutes of running at a 10-minute-per -mile pace (repeat this 5 times).
Of course, the best way to approach your calorie-burning goal is to mix things up and not get stuck in a rut. By varying your workouts and mixing up your speeds, you’ll not only burn more calories but also improve your overall fitness level. And that’s always the ultimate goal.
The table below breaks down the exact time you need to run at different speeds for your body weight. Obviously, the faster you run the less time you need to run to burn 300 calories.
| Weight In pounds | Time For Light Intensity (5mph) | Time For Moderate Intensity (6mph) | Time For High Intensity (8mph) |
| 160lbs | 31 minutes | 25 minutes | 18 minute |
| 170lbs | 29 minutes | 23 minutes | 17 minutes |
| 180lbs | 27 minutes | 22 minutes | 16 minutes |
| 190lbs | 25 minutes | 21 minutes | 15 minutes |
| 200lbs | 24 minutes | 20 minutes | 14 minutes |
| 210lbs | 23 minutes | 19 minutes | 13 minutes |
| 220lbs | 22 minutes | 18 minutes | 12 minutes |
| 230lbs | 20 minutes | 16 minutes | 10 minutes |
| 240lbs | 19 minutes | 15 minutes | 9 minutes |
How Many Calories Does Running Burn?
The number of calories you burn while running depends on a few factors, such as your weight, pace, and duration. A general rule of thumb is that you can burn about 100 calories per mile (that’s 12 laps around a standard 400-meter track). So, if you weigh 160 pounds and run at a 10-minute-per-mile pace, you’ll burn approximately 160 calories in 20 minutes.
Of course, if you weigh more or run faster, you’ll burn more calories. And if you run slower or for a shorter period of time, you’ll burn fewer calories. To get a more accurate estimate of how many calories you’re burning while running, Use this calorie calculator from the American Council on Exercise.
Looking to burn more calories like 500 calories? Read this post to discover how long it takes to burn 500 calories running.
How Much Weight Can You Lose in a month?
The amount of weight you can lose in a month depends on many factors, including how much you weigh, how active you are and what type of diet you follow. A general rule of thumb is that you can safely lose about 1-2 pounds per week. So, if you have a goal to lose 10 pounds in a month, you would need to lose about 2.5 pounds per week.
Of course, losing weight at this rate requires a healthy diet and regular exercise. If you’re not sure how to get started, talk to your doctor or a registered dietitian for guidance. And remember, even small changes can make a big difference.
- Start by cutting out processed foods and eating more whole foods.
- Focus on getting in lean protein, healthy fats and plenty of fruits and vegetables.
- Drink plenty of water and avoid sugary drinks.
- Exercise regularly, including both cardio and strength training.
By following these tips, you’ll be on your way to losing weight safely and effectively. And who knows, you may even reach your goal of 10 pounds in a month.
How Many Miles is 300 Calories?
The number of miles you need to run to burn 300 calories varies depending on your weight and pace. But a general rule of thumb is that you can burn 100 calories per mile. So, if you weigh 150 pounds, you would need to run 3 miles to burn 300 calories. And if you weigh 200 pounds, you would need to run 4 miles to burn the same number of calories.
Of course, the best way to approach your calorie-burning goal is to mix things up and not get stuck in a rut. By varying your workouts and mixing up your speeds, you’ll not only burn more calories but also improve your overall fitness level. And that’s always the ultimate goal.
How Much Running Do You Need to Burn 300 Calories Summary
So how much running do you need to do to burn 300 calories? It depends on your weight and pace but generally speaking, you can burn about 100 calories per mile. That means if you weigh 160 pounds and run at a 10-minute-per-mile pace, you can expect to burn approximately 160 calories in 20 minutes.
However, the best way to approach your calorie-burning goals is to mix things up and not get stuck in a rut! By varying your workouts and mixing up your speeds, not only will you achieve your goals but also improve your fitness level overall!
