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Calorie burn for runners

When you workout you burn calories, depending on what workout you do can determine how many calories you burn for your effort –

 

Thought about running a 5K?  Most people will burn off between 300 and 400 calories during a 5K regardless if you run it in 4hrs or 15 mins.  The faster you go the sooner you get done!!!

 

here’s a formula to help determine how many calories you burn depending on your speed and weight or “energy expenditure”

Running at 5 mph burns .064 calories per minute per pound of body weight
Running at 6 mph burns .079 calories per minute per pound of body weight
Running at 10 mph burns .10 calories per minute per pound of body weight
Running at 12 mph burns .13 calories per minute per pound of body weight

add weight training to your workouts and you can burn even more!!  Need help with workout ideas let me know, its easy!!

 

 

 

GT Fit: 5k run tips

Healthy Melrose 5K Race 023-8x11

Image by Paul-W via Flickr

A 5k race is  a very popular race and distance for all levels of fitness enthusiasts.  The 3.1 mile run is awesome challenge for the beginner and great place for more experienced runners to gauge their current fitness level.  Any given weekend there is a 5k going on and usually involves some charity or organization sponsorship so entering races is also a good way to give back to your community.  The distance seems daunting at first when you’re not fit and starting to train, but the body was made to travel so 3 miles isn’t much.  Once race day arrives adrenaline takes over and will aid in your efforts.

Here are a few things to help you prepare for the race.

  • Eat as you normally would, the 5k distance does not need a carb load
  • wear comfortable shoes but not new shoes (avoid blisters)
  • don’t wear to many clothes, allow for increase in body heat
  • warm up before race, don’t start cold
  • not too fast out the gate and run on “E” the last half of the race
  • find a nice rhythm or running pace, tuck in behind somebody and follow (less wind)
  • do your best, the last runner to cross the line is just the slowest winner

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