Let’s find out how many calories do you burn running 2 km and is it worth your time and effort especially if your looking to run 2km to lose weight and reduce fat. Ultimately running is one of the best forms of cardiovascular exercise and does burn the most amount of calories than other forms of exercise.
But is 2 km going to be enough to burn a significant amount of calories so you can lose weight? Is running 2 km going to be enough time running to see fat lose and increased fitness and endurance? This article explains everything you need to know about how many calories do you burn running 2 km.
Table of Contents
How Many Calories Do You Burn Running 2 km
On average, you will burn around 100 calories running 2 km. This number obviously goes up if you weigh more, run faster or go further. For example, a male that weighs 200lbs can burn around 158 calories. For a female that weighs 170lbs, it is 133 calories.
However, it depends on your current body weight, level of fitness and the intensity of your 2 km run. The ability to run the full 2 km distance will burn more calories than a walk run method or jogging. To discover the average time it takes someone to run 2km for your age group and gender, read this article average time to run 2 km.
A 2 km running distance isn’t going to be far enough to burn significant calories for weight loss, but it is a great place to start improving your fitness and getting back into running. For weight loss, you need to be running 5 miles 3-4 times a week and using 2km to recover to improve your long distance time.
The table below gives you an estimate of how many calories do you burn running 2 km for your weight group. This is calculated at an average running speed for most beginners.
Calories Burned Running 2 km Slow Pace 7 min/km
| Calories Burned Running 2 km Slow Pace 8kmph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 132 |
| 150 lbs | 68 kg | 140 |
| 160 lbs | 72 kg | 148 |
| 170 lbs | 77 kg | 156 |
| 180 lbs | 81 kg | 164 |
| 190 lbs | 86 kg | 172 |
| 200 lbs | 81 kg | 180 |
| 210 lbs | 95 kg | 190 |
| 220 lbs | 99 kg | 198 |
| 230 lbs | 104 kg | 208 |
| 240 lbs | 108 kg | 216 |
| 250 lbs | 113 kg | 226 |
| 260 lbs | 117 kg | 234 |
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Calories Burned Running 2 km Moderate Pace 6 min/km
| Calories Burned Running 2 km Moderate Pace 9.6kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 140 |
| 150 lbs | 68 kg | 148 |
| 160 lbs | 72 kg | 158 |
| 170 lbs | 77 kg | 166 |
| 180 lbs | 81 kg | 174 |
| 190 lbs | 86 kg | 184 |
| 200 lbs | 81 kg | 192 |
| 210 lbs | 95 kg | 202 |
| 220 lbs | 99 kg | 212 |
| 230 lbs | 104 kg | 222 |
| 240 lbs | 108 kg | 232 |
| 250 lbs | 113 kg | 240 |
| 260 lbs | 117 kg | 250 |
Calories Burned Running 2 km Fast Pace 5 min/km
| Calories Burned Running 2 km Fast Pace 12kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 136 |
| 150 lbs | 68 kg | 146 |
| 160 lbs | 72 kg | 154 |
| 170 lbs | 77 kg | 162 |
| 180 lbs | 81 kg | 170 |
| 190 lbs | 86 kg | 178 |
| 200 lbs | 81 kg | 188 |
| 210 lbs | 95 kg | 198 |
| 220 lbs | 99 kg | 206 |
| 230 lbs | 104 kg | 216 |
| 240 lbs | 108 kg | 226 |
| 250 lbs | 113 kg | 236 |
| 260 lbs | 117 kg | 244 |
Calories Burned Running 2 km Very Fast Pace 4 min/km
| Calories Burned Running 2 km Very Fast Pace 16kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 126 |
| 150 lbs | 68 kg | 136 |
| 160 lbs | 72 kg | 144 |
| 170 lbs | 77 kg | 154 |
| 180 lbs | 81 kg | 162 |
| 190 lbs | 86 kg | 172 |
| 200 lbs | 81 kg | 180 |
| 210 lbs | 95 kg | 190 |
| 220 lbs | 99 kg | 198 |
| 230 lbs | 104 kg | 208 |
| 240 lbs | 108 kg | 216 |
| 250 lbs | 113 kg | 226 |
| 260 lbs | 117 kg | 234 |
Other Running Distance You Might Find Helpful
Can You Lose Weight Running 2 km Every Day?
Running 2 km a day can be effective for weight loss because you burn around 100 calories for each run. Therefore, if you run every day you would burn around 700 calories each week resulting in 0.2 pounds of weight loss each week.
The reason, it takes a calorie deficit of 3500 calories to burn one pound of body fat. This can be achieve with diet, running or a combination of both. Suggesting if you run 2 km every day and eat 500 calories fewer you could lose one pound of body fat each week.
However, 2 km isn’t a long enough run for any significant weight loss benefit on its own. For running to be an effective exercise for weight loss, you need to increase your distance and the intensity of your runs.
Generally speaking, a longer distance at a higher intensity will result in more calories burned meaning more weight lost. For example, if you increased the distance and speed of your 2 km run you could burn double the amount of calories and consequently lose more weight.
Therefore, it is important to find the right balance between distance, intensity and diet when running for weight loss. If you can achieve this balance then running 2 km every day could help you reach your desired weight goal.
Can I Run 2km Every Day?
For an average and relatively new runner, a distance of 2km is not recommended every day. This is because of the slow pace the runner will begin with, along with the impacts the running has on cardiovascular activity.
For a frequent and experienced runner who can get the distance covered under 10 minutes, the 2km distance is recommended. It benefits cardiovascular activity by impacting the runner’s breathing, activating the muscles, and adding to their stamina.
If new runners wish to cover such distances, the best thing is to slowly adjust their body to the routine by running 2 km 4 times a week. After that, the days can be increased according to your body’s ability to accept the challenge and the impact on your health from the run.
The best way to obtain the complete benefits of the exercise is by running at a noticeable speed and not jogging your way through the track.
Running 2km every day isn’t necessarily going to improve your fitness faster because your body will still need to recover. Regardless of the distance you run, if your body isn’t given enough time to recover, you will start to see a decline in your performance.
I like to combine my running with something less impactful, like incline treadmill walking or Peloton spinning. Discover why in these articles.
How Many Calories do you Burn Running 2 km Summary
Hopefully you have enjoyed my article how many calories do you burn running 2 km? The answer is going to be around 100-150 calories depending on your weight and output. If you run a 2 km at a fast pace without stopping you will burn more calories than a slow steady pace.
However, this isn’t easy to repeat everyday because your body will fatigue fast. Therefore, a slower speed over a longer distance is the better choice. Ultimately, running 2 km every day can help towards weight loss and gaining fitness.