A 5 km run is the most popular running distance for weight loss, improving fitness and overall health and wellbeing. But how many calories do you burn running 5 km and is it enough for you to lose weight and improve your fitness levels?
If you’re new to running, a 5 km run is a great goal to aim for since it’s a manageable distance for people of all fitness levels. This article explores how a 5k run can help you lose weight and what other benefits you get from running regularly.
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How Many Calories Do You Burn Running 5 km
An average person will burn approximately 350-400 calories per 5 km run and a total of 2500-2800 calories per week if they run seven days per week. This means they’ll burn roughly 3,500 calories and lose one pound of fat every nine days running 5 km.
However, it depends on your current body weight, level of fitness and your running speed. The more body weight you have, the more calories you burn running 5 km. You also burn more calories if you’re running at a faster speed or an incline like a hill or on a treadmill. For the benefits of incline treadmill running read this article.
The table below shows how many calories you burn running 5 km for runners with different body weights. For the average time to run 5 km for your age and gender, read this post.
| Body Weight | Calories burned 5 km Slow Run Speed (30-35 mins) | Calories burned 5 km Medium Run Speed (25-30mins) | Calories burned 5 km Fast Run Speed (20-25 mins) |
| 160lbs | 341 | 402 | 426 |
| 170lbs | 359 | 424 | 449 |
| 180lbs | 383 | 451 | 478 |
| 190lbs | 401 | 473 | 502 |
| 200lbs | 425 | 501 | 531 |
| 210lbs | 443 | 523 | 554 |
| 220lbs | 467 | 550 | 583 |
| 230lbs | 490 | 578 | 613 |
| 240lbs | 509 | 600 | 636 |
| 250lbs | 532 | 627 | 665 |
| 260lbs | 551 | 649 | 688 |
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How Many Calories Do You Burn Running 5 km 3 Times a Week
Someone that runs a 5km in an average time of 30 minutes will burn around 500 calories. Therefore, if you run 5km 3 times a week you can expect to burn 1500 calories a week resulting in half a pound of weight loss.
On average, it takes approximately 3500 calories to burn 1 pound of body fat. However, your weight loss will also depend on other factors like your diet, age, gender, and starting weight. This comparison table below will give you an estimated number of pounds you could lose weekly if you ran 5km 3 times a week.
| Body Weight | Calories burned | Weekly Weight Loss (pounds) |
| 160lbs | 1203 | 3.43 |
| 170lbs | 1272 | 3.63 |
| 180lbs | 1353 | 3.86 |
| 190lbs | 1419 | 4.05 |
| 200lbs | 1503 | 4.29 |
| 210lbs | 1569 | 4.48 |
| 220lbs | 1650 | 4.71 |
| 230lbs | 1734 | 4.95 |
| 240lbs | 1800 | 5.14 |
| 250lbs | 1881 | 5.37 |
| 260lbs | 1947 | 5.56 |
Can You Lose Weight Running 5 km
A person can burn approximately 491 calories per 5K run and will achieve a 3,500 calorie deficit losing one pound of weight every 7 days suggesting you can lose weight running 5 km if you’re consistent and disciplined.
To lose weight it is necessary for you to create, and maintain, a calorie deficit. A calorie deficit, simply put, means that you burn more calories than you consume on average.
You can achieve this by either decreasing the number of calories you consume or increasing the amount and intensity of your physical activity or exercise. Consistently running 5k while maintaining a calorie deficit will lead to weight loss.
To lose one pound of fat, you will have to create a calorie deficit of 3500 calories. On average, a 5k run will burn around 300 to 400 calories. However, the number of calories burned changes for each individual based on their body weight and running speed.
To discover how much weight you can lose running 5 km at different speeds and intensity, less days and on a treadmill read this article how much weight you lose running 5 km.
Should I Run 5 km Everyday to Lose Weight
If you are running 5 km every day and have created a calorie deficit, then you will see some significant weight loss results from running 5 km daily. However, for best long-term results, it is recommended that you mix up your running with a healthy balance diet.
But running 5 km everyday can be challenging for new runners or people getting back into exercise. Therefore, you need to ensure that your body is getting the proper rest and nutrition it needs in order to make progress.
It is important to also include other forms of exercise in addition to running 5 km if you want to maintain weight loss and improve your overall health, fitness and wellbeing. This could include resistance training, cycling, rowing, interval training or even yoga.
Running 5 km per day can help you lose weight and improve your overall health and fitness levels but it should be done in conjunction with a balanced diet and other forms of exercise. This will ensure that you get the best long-term results from running 5 km and help you achieve your weight loss goals.
Do You Burn More Calories Running Outdoors or on a Treadmill
The amount of calories burned running outdoors or on a treadmill depends on several factors, including your weight and fitness level. Generally, running outdoors will burn more calories than a treadmill due to changes in terrain and the elements.
Outdoor runs are also more likely to include hills, which require more energy and therefore burn more calories. Additionally, depending on the temperature, running outside may require cooling systems to work harder, resulting in more calories burned.
However, when it comes to running on a treadmill you have greater control of the speed and incline settings, which can help you burn more calories than an outdoor run. This is why some people prefer using a treadmill over an outdoor run, as they can tailor the settings to their individual needs and goals.
Overall, it is important to remember that each person’s calorie burn varies depending on various factors such as weight, fitness level and age. It is best to experiment with different methods of running in order to find out which one works best for you and helps you reach your fitness goals.
How Many Calories Do You Burn Running 5 km Summary
I hope you have enjoyed my article how many calories do you burn running 5 km. The number of calories burned running 5 km for the average person is around 350-400 depending on the individuals body weight, speed and running terrain.
To lose 1 pound of weight you have to create a calorie deficit of 3,500 calories meaning it will take 7 days for the average person to achieve this goal by running 5 km per day. But more than just running 5 km daily, it is important to also include other forms of exercise, like resistance training, yoga and cycling in your routine while eating a balanced diet.