How Far to Run to Burn 100 Calories

Running is a popular exercise with tons of health benefits. It can lower your blood pressure and strengthen your heart, which can help prevent heart attacks -- and running strengthens your lungs, increasing their potential, according to Vanderbilt University. You should aim for getting in at least 75 minutes of running and a minimum of two days muscle-strengthening activities per week, advises the Centers for Disease Control and Prevention. Running can also be beneficial if you're trying to lose or maintain weight -- even if you're aiming to burn just 100 calories each time you run. It's recommended that you gradually lose one to two pounds per week if you're trying to lose weight.

Instructions

    • 1

      Warm up your body by walking for five minutes before you start running. If you walk at 3 mph and weigh 150 pounds, this will burn 37 calories before you even start your run.

    • 2

      Start running at around 6 mph and run for 10 minutes to cover 1 mile and burn an estimated 113 calories, if you weigh 150 pounds, according to the physical activity calorie counter at the American Council on Exercise website.

    • 3

      Keep running for 10 more minutes and you'll cover 1 more mile and burn an additional 114 calories.

    • 4

      Slow your run down to a walk and keep that pace for five minutes to cool your body down and burn 37 more calories.