Running Pace Calculator

Medically reviewed by Gabrielle Kane, RDN, CSP, LD Gabrielle Kane Gabrielle KaneRDN, CSP, LD facebook_iconinsta_icon
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Whether you run sprints or prefer long-distance running, maintaining the right pace is important to enjoy the benefits of your workout. Knowing your pace will help you understand the intensity of your training and ensure you adjust it according to your run type. This will maximize your strength and lower the chances of injury. Scroll down to check out the running pace calculator and learn more about it.


Why Use A Running Pace Calculator?

The running pace calculator can help you determine how musch time you will require to run a certain distance. Improving the running pace is crucial if you want to improve your overall efficiency, fitness, and your running performance. It s especially beneficial for those who are preparing for marathons and similar running events. Moreover, as your pace and efficiency increase, it will also help you burn calories.

How Many Calories Do You Burn Running?

An average person may burn about 80-100 calories per mile. However, this value will vary depending on the person’s age, weight, speed, and other factors. The chart below will give you an idea about how many calories you may burn depending on your running speed and weight (1):

Speed/Type Of ActivityCalories Burned As Per Body Weight
130 lbs155 lbs190 lbs
10 mph94411261380
10.9 mph106212671553
5 mph472563690
5.2 mph531633776
6 mph590704863
6.7 mph649774949
7 mph679809992
8 mph7979501165
8.6 mph8269851208
9 mph88510561294

If you are trying to lose weight by running, knowing its MET value can help you figure out how many calories you are burning. MET or metabolic equivalents is the amount of energy you use (or calories burned) while at rest.

The MET value of running typically varies from 8 to 15, depending on how fast you are running (2). The next section explains how you determine the MET value to figure out the amount of calories burned.

How To Calculate Calories Burned While Running

You have to calculate the value of calories burned per minute to determine the total number of calories burned for an activity. Multiply the MET value with the person’s body weight in kg and 3.5 and divide that number by 200.

Once you get the calorie burned per minute, multiply it by the total time spent on that activity to find the total calories burned.

For example, if a person weighs 80 kg and runs at a rate of 5 mph (an activity with a MET value of 8.3) for an hour (60 minutes), here is how you have to calculate the calories burned:

Total Calories Burned = (8.3 x 80 x 3.5) / 200 = 11.62

Total Calories Burned in 60 minutes = 11.62 X 60 = 697.2

You can use the same formula to calculate how many calories you have burned while running a mile or two. To make things easier for you, here is the calculation for a person weighing 80 kg with the same running speed:

Calculation For A Mile

Time taken to run a mile at 5 mph= 12 minutes

Total calories burned in 60 minutes = 11.62 X 12 = 139.44

Calculation For 2 Miles

Time taken to run 2 miles at 5 mph= 24 minutes

Total calories burned in an hour = 11.62 X 24 = 278.88

You will burn more calories if you run greater distances. However, several factors can affect your calorie expenditure. Let’s take a look at what they are.

Factors That Affect Caloric Expenditure

1. Body Weight

People who are heavier or have a bigger body (compared to an average person) will need to put more effort into moving or running. As a result, they expend more energy running at the same pace as an average individual who weighs less than them.

2. Gender

Women have more fat in proportion to muscle than males. Females have a 5–10% lower metabolic rate than males of the same height and weight (3). As a result, men can easily burn more calories than women.

3. Speed Or Intensity

Upping your speed and intensity requires your body to use more oxygen, which increases your calorie burn. Therefore, you will burn more calories if you run at a higher speed.

4. Surface Incline

Walking or running uphill burns more calories than going downhill or on a flat surface. It is due to the additional mechanical work of elevating the body weight. When walking or running uphill, the joints at the lower body and muscles have to exert more power to lift the body (4). This may increase the caloric expenditure. A person weighing 155 pounds may burn 1056 calories per hour running uphill while the same person may burn only 563 calories per hour on a level surface (1).

If you are trying to improve your running pace and want to lose weight as well, you can follow the tips suggested in the next section.

Tips To Improve Running Pace

1. Increase Your Speed Gradually

Allow your body to get used to the new stress and strains of running. Gradually increasing your speed helps prevent overexertion, pain, and injuries.

2. Improve Your Stride

Focus on how many steps you run in a minute. Instead of bigger steps, go for quick, short steps to improve your pace. This will help develop coordination and improve your stride.

3. Try Running Hill Repeats

This is the best way to improve your running pace and strengthen the main running muscles. It also helps you maintain a steady pace and stamina.

4. Give Your Body Time To Recover

Give your body rest after a workout so that it can recover and be prepared for the next session. This will help you work out efficiently.

Improving running pace require consistent effort. You have to undergo proper training and follow the right techniques to gradually increase your pace without overstraining your muscles. Our running pace calculator can help you track your performance and adjust your routine accordingly. However, remember that you shouldn’t rely only on the calculator. You have to ensure you are consuming enough nutrients, scheduling your training properly and getting plenty of rest. Challenge yourself a little bit every time you train to maintain a sustained effort and reach your running pace goals.

Frequently Asked Questions

What is an easy running pace?

Anecdotal evidence suggests an easy running pace should be around 55-75% of the pace that you would run a 5 km race at.

What is a good average pace for a runner?

An average pace for a noncompetitive runner would be 9 to 12 minutes per mile. However, this may vary as per fitness and training levels.

What should your 5K pace be?

On average, noncompetitive runners may expect to finish a 5 km marathon anywhere between 28 and 37 minutes. A brisk walk should help you reach your goal in about an hour.

How hard should your runs be?

For your hard runs intervals, you should aim for something that makes you gasp for breath in about 30 seconds. However, you should time it effectively and not overdo it.

What is a slow jogging pace?

As per anecdotal evidence, if you are a beginner, 2-4 miles per hour is what you should aim for. You can gradually increase your pace once your body gets used to your running routine.

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    1. Calories Burned Per Hour
    2. Relationship of Running Intensity to Hypertension
      Hypercholesterolemia and Diabetes
    3. Lower sedentary metabolic rate in women compared with men
    4. Sources of mechanical power for uphill running in humans

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    Gabrielle Kane

    Gabrielle KaneMS, RDN, CSP, LD

    Gabby is a Registered Dietitian Nutritionist with 11 years of experience. She is also the founder of Peak Performance Nutrition LLC in Houston, Texas. She coaches both adults and children to their peak health using the power of sustainable lifestyle change. In addition to a BA in Nutrition and Psychology from Case Western Reserve University, she also has a Master' full bio