Sedentary behaviors are more and more common in today’s world, with many of us spending more than half of waking day expending little energy (≤1.5 METs]) in sitting. [1]
Jogging is becoming more and more popular for many people because of its moderate or higher intensity and low fatigue rate.
Regular moderate or vigorous activity such as brisk walking or jogging could improve cardiorespiratory fitness and decrease the metabolic syndrome (MS) risk. [2]
In fact, several studies have proven that jogging among men and women increase life expectancy. [3]
the speed human preferably transition from walking to running (Preferred Transition Speed or PTS) is 5.9- 7.9 km/h [4]
Slow jogging was defined as a jog at a slower speed than PTS (<8 km/h or <5 mph) for beginners, and running at a lower speed than at the lactate threshold in athletes. [5]
In addition, jogging can help burn lots of calories for weight loss.
According to the 2011 2011 Compendium [6], jogging has a MET value from 4.5 to 8.0, and can be classfied as moderate to vigorous physical activity.
Calories burned during jogging at speed of 3-5 km/h (around 1.9-3.1 mph) is 1.7 times higher than that for walking at the same speed. There’s no difference exists in perceived exertion for walking and jogging at the same speed.[7]
Calories burned jogging in place
A 150 pounds (68 kg) person jogging in place for 30 minutes will burn 285 Calories, and 517 calories burned for 1 hour. This is good news for someone who is interested in losing weight by the way of jogging in place.
How many calories burned jogging 1 mile, 2 miles, or 3 miles.
Light joggers had a slow or average pace, approximately 4 miles per hour. A 165-pound person jogging 1 mile can burn up to 191 calories, 2 miles are around 381 calories in 30 minutes, 3 miles are 572 calories in 45 minutes of jogging.
Calories burned jogging at speed of 4mph by distance and weight.
| Distance | 130 lbs | 140 lbs | 150 lbs | 160 lbs | 170 lbs | 180 lbs | 190 lbs | 200 lbs | 210 lbs | 220 lbs |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 mile | 93 kcal | 100 kcal | 107 kcal | 114 kcal | 121 kcal | 129 kcal | 136 kcal | 143 kcal | 150 kcal | 157 kcal |
| 1.5 miles | 139 kcal | 150 kcal | 161 kcal | 171 kcal | 182 kcal | 193 kcal | 204 kcal | 214 kcal | 225 kcal | 236 kcal |
| 2 miles | 186 kcal | 200 kcal | 214 kcal | 229 kcal | 243 kcal | 257 kcal | 271 kcal | 286 kcal | 300 kcal | 314 kcal |
| 2.5 miles | 232 kcal | 250 kcal | 268 kcal | 286 kcal | 304 kcal | 321 kcal | 339 kcal | 357 kcal | 375 kcal | 393 kcal |
| 3 miles | 279 kcal | 300 kcal | 321 kcal | 343 kcal | 364 kcal | 386 kcal | 407 kcal | 429 kcal | 450 kcal | 472 kcal |
| 3.5 miles | 325 kcal | 350 kcal | 375 kcal | 400 kcal | 425 kcal | 450 kcal | 475 kcal | 500 kcal | 525 kcal | 550 kcal |
| 4 miles | 371 kcal | 400 kcal | 429 kcal | 457 kcal | 486 kcal | 514 kcal | 543 kcal | 572 kcal | 600 kcal | 629 kcal |
| 5 miles | 464 kcal | 500 kcal | 536 kcal | 572 kcal | 607 kcal | 643 kcal | 679 kcal | 714 kcal | 750 kcal | 786 kcal |
| 6 miles | 557 kcal | 600 kcal | 643 kcal | 686 kcal | 729 kcal | 772 kcal | 814 kcal | 857 kcal | 900 kcal | 943 kcal |
How many calories does jogging burn in 30 minutes and 1 hour?
A person weighing 165-pound can burn up to 314 calories in 30 minutes of jogging in place, and around 629 calories per hour. At the same, walking at speed of 4.5 mph (7.2 km/h), level, firm surface, very, very brisk can burn 550 calories in 1 hour.
| Exercise Type | METs | Calories / Per minute | 10 Minutes (Calories) | 20 Minutes (Calories) | 30 Minutes (Calories) | 1 hour (Calories) |
|---|---|---|---|---|---|---|
| jogging, on a mini-tramp | 4.5 | 5.9 | 59 | 118 | 177 | 354 |
| jog/walk combination (jogging component of less than 10 minutes) | 6.0 | 7.9 | 79 | 157 | 236 | 472 |
| jogging, general | 7.0 | 9.2 | 92 | 183 | 275 | 550 |
| jogging, in place | 8.0 | 10.5 | 105 | 210 | 314 | 629 |
Based on a 165-pound (75kg) person.
Calculate calories burned jogging
Calories Burned Jogging Calculator
Slow jogging with turns and treadmill jogging
This part will be edited later.
References:
7Kitajima Y, Sasaki Y, Tanaka H (2014) Similar perceived exertion during slow jogging at walking speed. Journal of Running Science 25: 19-27
