It’s quite simple actually. Most experts suggest that a person of an average weight burns about 100 calories every mile he runs. You burn more if you are a less efficient runner. You burn more if you weigh more. This is because you would require more energy to cover the same distance. On the contrary, it is believed that this number remains the same regardless of how fast you run.
Generally speaking of course, the faster you run, the more miles you would cover. So this means you would burn more calories in the same given amount of time. For example, someone running at 6 minute pace will cover 10km (6.2miles) in an hour whereas someone running at 5km (7.4miles) pace will cover 12km in an hour. So the person running at 6m pace would burn 620 calories in an hour whereas the person running at 5m pace would burn 740 calories in an hour.
However, note that walking is a different kind of movement and motion. So walking burns less calories as compared to running. Running involves a bit of a jumping motion – propelling yourself forward. So walking burns less calories per mile as compared to running.
Residual Calorie Expenditure
Photo Credits: Red Bull
What is fundamental here however is the calories you continue to burn post-workout. This is known as residual calorie expenditure. After you run, you do not instantly return to your resting state. You are breathing fast, your heart is pumping hard and so you are still burning more calories. You are in this state longer if you run a hard mile as compared to a slower mile. It raises your base metabolism rate for about 24 hours.
However, this doesn’t mean you should go all out during all your runs in order to burn more calories. Your body may only be able to take intense running about 1-2 times a week, if not you risk burning out. When you burn out, you won’t be able to do much running and end of the day, end up burning less calories than intended.