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Most people overestimate how many calories they torch while running. Here’s how to figure out your numbers—and tips to boost the burn.

There are so many reasons to run, including spending time in nature, taking a break from scrolling social media, and hanging with like-minded people. One of the most common reasons people turn to the sport: to boost physical and mental health. In fact, three out of four runners say staying healthy and in shape is a primary motivation for lacing up, according to a survey from Running USA. 

For many people, “staying healthy and in shape” translates to burning calories and keeping weight in check, and running is a top activity for revving your heart rate and blasting calories. But just how many calories do you burn running one mile? 

Turns out most people don’t know the answer: When runners completed both moderate- and vigorous-intensity workouts on a treadmill, they greatly overestimated how many calories they burned—some by as much as 72 percent—in a 2016 study in Medicine and Science in Sports and Exercise. 

So let’s break down approximately how many calories the average runner burns over the course of one mile and how to calculate your calorie-burn rate, plus expert tips to raise that number.

How many calories does the average runner burn running one mile?

It’s difficult to generalize how many calories everyone would burn running one mile, as many factors play into your energy expenditure. But the general baseline is that runners burn about 100 calories per mile, April Gatlin, certified personal trainer and senior master coach for STRIDE Fitness in Chicago tells Runner’s World.

Two important factors that change that number are the intensity of your run and your weight, according to the 2024 Adult Compendium of Physical Activity, which calculates the energy cost of physical activity based on metabolic equivalents (METs). 

Based on the MET chart, running a 10-minute mile (6 mph) is equivalent to about 9.3 METs. That means a 150-pound person (68 kilograms), would burn about 11 calories per minute or about 110 calories in a mile when running at 6 mph.

To calculate calories burned per minute using METs, follow this formula: METs x 3.5 x (your bodyweight in kilograms) / 200

Intensity and weight aren’t the only variables that can alter how many calories you burn running a mile, though. “Running mechanics play a big role in caloric expenditure—different aspects such as ground contact time, vertical motion, and muscular strength have a significant effect on the amount of calories that are burned or energy that is expended in terms of oxygen consumption,” Grace Horan, exercise physiologist at Hospital for Special Surgery in New York City tells Runner’s World. 

That oxygen consumption, along with fuel utilization—which is how our cells use carbs and fat for fuel—is what caloric expenditure is all about, she says. Because there’s more vertical motion (or bounce) in running compared with walking, that translates to higher calorie burn. “Your body is now not only using energy to travel horizontally but vertically as well,” Horan adds. 

What factors affect your one-mile calorie burn?

1. Weight

“The heavier the runner, the higher the calorie burn as their body is working harder to move forward,” says Gatlin. In fact, a 185-pound person burns nearly 100 calories more per 30 minutes of running at 5 mph compared with a 125-pound person, according to estimates from Harvard Medical School. 

2. Pace

Running a fast mile will burn a higher number of calories than a slow mile, says Gatlin, especially if you mix in speed intervals: “Intervals will burn more calories overall due to the varied high-to-low heart rate burst causing excess post-exercise oxygen consumption (EPOC), which is an after-burn effect,” she explains. “That causes the body to continue to burn at the higher metabolic rate after the training is complete.”

The same holds true about running versus walking: People who ran a mile showed increased energy expenditure (read: calorie burn) for 15 minutes postworkout while those who walked the same distance increased the after-burn effect for only 10 minutes, according to a study published in the Journal of Strength and Conditioning Research in 2012, involving 15 males and 15 females. 

3. Sex

“There is also some evidence that gender plays a role in caloric expenditure, with females often burning less calories compared to their male counterparts when running at the same speed for the same distance,” says Horan. 

However, she notes, the difference in overall body mass between men and women is generally thought to be the primary cause for this.

4. Fitness, biomechanics, and genes

While concrete stats, such as speed and weight, contribute to calorie burn, so do fluctuating variables that are more difficult to count. “Burning calories is directly related to oxygen consumption, which is determined largely by the ability of the lungs to take in large amount of oxygen and the heart to pump oxygenated and nutrient-filled blood to the working muscles, so cardiorespiratory fitness [level] has a major effect [on calorie burn],” notes Horan. While there’s no simple way to incorporate these details into your calorie estimates, know that they do have a bearing.

In other words, while you can get a rough estimate of how many calories you burn over a given distance or time, remember that these are just estimates. 

How can you estimate your personal calorie burn?

In addition to the MET equation mentioned above, Runner’s World has a calories burned calculator to help. Pop in your weight, along with how far you ran and how long it took you, and it’ll pinpoint approximately how many calories you expended on that outing. 

While this does take some variables into account (i.e., your weight and speed), it doesn’t factor in extras like your fitness level or what kind of terrain you covered. For example, if your course was totally flat, you likely torched slightly fewer calories than if you’d encountered tons of hills, according to Gatlin.

How can you increase the calorie burn of your one-mile run?

1. Add in speed

The higher your effort during a run, the more calories you’ll burn per minute, which also means you can expend more energy in less time the faster you run. 

Research backs this up: A study published in 2019 found that high-intensity interval training (doing 10 reps of one-minute intervals at 100 percent of VO2 max with one minute of recovery) took less time to reach the same energy expenditure of a moderate-intensity workout (going for 35 minutes at 65 percent of VO2 max).

Another study, published in 2013, also found that sprint interval training can increase total daily energy expenditure after one session. 

2. Tackle hills

Heading to a hilly course outside (or cranking up the incline on a treadmill) is great for torching calories, because it’s as if you’re adding resistance training to the workout, notes Gatlin. That’s because your lower-body muscles perform at a higher level of mechanical work to increase your potential energy on an incline, compared with level or downhill running, according to a 2016 article in Sports Medicine.

3. Break up your run

Planning to run three miles today? If you break them up into three one-mile runs throughout the day and run each of those at a faster pace than you’d run one steady-state run, you’ll boost the calorie burn, says Gatlin. 

The reason: It goes back to that afterburn effect—you burn more calories when you’re done running—as well as the ability to turn those shorter runs into higher-intensity exercise. 

What other benefits do you gain from running a mile?

All this being said, frying calories is hardly the only benefit of a running routine. Opt to run instead of walk a mile and you will also boost your aerobic capacity, muscular endurance, and metabolic rate, says Gatlin.

Additionally, running improves your overall health by warding off all kinds of medical issues. “It’s heavily supported that increasing aerobic capacity through running has been linked to decreases in incidence of many health conditions, including heart disease, diabetes, and some forms of cancer,” says Horan. Plus, “recreational running on a regular basis also creates favorable conditions for bone formation, which leads to increased bone mineral density and decreased risk of fractures.”

Even slow, short runs have fantastic health benefits. One study that followed more than 55,000 Americans over 15 years found that those who ran less than a 10-minute-per-mile pace for five to 10 minutes a day had significantly reduced risk for all causes of death.

So even if you come to running for the calorie burn, there are good reasons (lots of them!) to keep coming back for an all-over health boost. 

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.

The true spirit of marathon running was beautifully displayed at the 2026 Mainova Frankfurt Marathon, where the celebration extended far beyond the elite athletes who crossed the finish line first. In a heartwarming tradition, the race's men's and women's champions waited inside the historic Festhalle Frankfurt to welcome the final finisher, reminding the world that every marathon journey deserves recognition.

As the final runner entered the magnificent venue, the atmosphere transformed into an unforgettable celebration. Confetti filled the air as music, dazzling lights and a red-carpet welcome created a moment usually associated with the sport's biggest stars. Standing alongside the champions, the last finisher received a hero's reception, demonstrating that the achievement of completing a marathon deserves to be celebrated regardless of finishing position.

Ethiopia's Jirata Lelisa Dinki, who won the men's race in an impressive 2:05:26, and compatriot Zeineba Yimer Worku, the women's champion in 2:19:45, were among those celebrating the final runner's remarkable achievement.

Their presence sent a powerful message about the values that make marathon running special. While elite athletes push the limits of human performance in pursuit of victory and fast times, thousands of other runners take on the same 42.195-kilometre challenge for deeply personal reasons. For some, the goal is to achieve a personal best; for others, it is to overcome adversity, fulfil a lifelong ambition or simply reach the finish line.

The final finisher's journey may have taken longer than that of the champions, but the determination required to keep moving forward deserves equal admiration. Every kilometre represents effort, sacrifice and perseverance, and crossing the finish line marks the successful completion of a challenge that demands both physical endurance and mental strength.

Frankfurt's special welcome captured an essential truth about distance running: a marathon is not only a race against the clock but also a personal battle against exhaustion, doubt and the temptation to give up. By waiting for the final runner, the champions helped ensure that the day's celebrations included someone whose achievement might otherwise have gone unnoticed.

In a sport often defined by world records, course records and podium finishes, this touching tradition offers a refreshing reminder that the value of a marathon cannot be measured by time alone. The fastest runners may make headlines for their performances, but every finisher has a story worth telling.

At the Mainova Frankfurt Marathon, the champions had already conquered their own challenges. Yet their decision to welcome the last runner created another memorable moment, showing that greatness in sport is measured not only by what athletes accomplish but also by the respect they show others.

Because when the final runner receives the same warmth, applause and celebration as the champions, the message is unmistakable: every runner matters, every finish line represents an achievement, and nobody should be left behind when it is time to celebrate.