Got questions about how running burns calories?
You’re not alone. I hear this stuff all the time from new runners. Let’s tackle the biggest ones in plain English.
(And yes, I’ve made every mistake in this department.)
Q1: Does running faster burn more calories?
Short answer? Yep. The faster you go, the more your body’s working—and the more calories it torches.
When you pick up the pace, your muscles demand more oxygen, your heart rate climbs, and everything inside you is fighting to keep up. So that mile you run at 7:30 pace is going to burn more than one run at 10:00. The research from UC Davis backs this up—it’s not just “bro science.”
But here’s the catch: faster also means more exhausting. If you’re gassed out after one quick mile, but can jog five slow ones, guess which one burns more total calories? Probably the five.
My approach? Mix it up. Some days I run slow and long. Other days I toss in intervals and run like I stole something. Both strategies help crank up the burn—you just have to train smart and build gradually. Don’t go from couch to sprint.
Your turn: What’s your go-to pace? Ever tried pushing just a little harder for a few minutes?
Q2: Treadmill vs. outdoor runs – which burns more?
Truth bomb: Running outdoors generally burns slightly more calories. That’s because you’ve got wind resistance, uneven roads, and sometimes hills. Your body’s doing more balancing and stabilizing.
But if you’re on the treadmill, just bump the incline up to 1%—that makes it pretty much equal. Research says so. I do this when I’m stuck inside and want to mimic road conditions.
That said, I’ve noticed my heart rate often runs a bit higher outside. Must be the Bali humidity, the traffic dodging, and the chaos of it all. Plus, outdoors feels more alive—it pulls more effort out of you without realizing.
Bottom line: both are good. Do what you’ll stick with. Just don’t forget that little incline trick on the treadmill.
Your move: Where do you run more—treadmill or outside? And how does it feel different?
Q3: How do I burn more calories when I run?
Here’s what I tell my runners:
- Go harder — Add speed bursts. You don’t need to sprint the whole time. Even short pick-ups spike your burn.
- Go longer — Time adds up. A 30-minute run beats a 15-minute one. Simple math.
- Climb hills — Gravity is a free coach. Uphills demand more from every step.
- Run more often — If you’re doing 2 days a week, try bumping it to 3 or 4. Just don’t run yourself into the ground.
- Use your arms — Drive them. They’re calorie burners too. Plus, you’ll look badass.
- Change it up — Fartleks, trail runs, terrain changes—they all keep the body guessing.
Oh, and here’s a trap: Don’t undo all that effort by face-planting into a 600-calorie muffin post-run. I’ve been there—finish a run, feel amazing, then slam a sugary latte and pastry combo that wipes it all out.
Now, I stick to something simple: protein shake, banana with peanut butter, or a good egg breakfast. Refuel smart.
What about you? What’s your go-to post-run snack? And does it help or hurt your goals?
Q4: Do you burn fewer calories jogging than running?
Technically, yeah. Jogging—think 10 to 13 min/mile pace—burns fewer calories per mile than hammering out sub-8-minute splits.
But jogging’s easier to recover from, so you might be able to go longer or more often. That evens things out. A 150-pound person jogging a 12-minute mile might burn 90–100 calories. That same person sprinting an 8-minute mile? Maybe 120–130.
When I first started, I was proud of my 11:30 mile. And I wasn’t burning huge numbers—but I was consistent. And that consistency got me leaner, faster, and stronger.
Also, don’t let anyone shame you for “just jogging.” You’re out there. You’re moving. That’s more than most people do.
What’s your current pace? Own it. Then build from there.
Q5: Will running get rid of belly fat?
Here’s the deal: You can’t pick where your body burns fat from. Trust me, I’ve tried.
Fat loss is global, not local. Your body decides where to take it from, and usually, the belly is one of the last places to shrink (which is frustrating as hell).
But yes—running helps. Big time. It torches calories, boosts metabolism, and can trim your waistline over time. It worked for me. My face leaned out. My legs got cut. My belly? Took time, but it did follow.
Also, running reduces visceral fat—the deep stuff around your organs. That’s the dangerous kind. Getting rid of that is a win for your health and your jeans.
Mix in core work too—not because it melts belly fat directly, but because it strengthens and tightens what’s underneath. Planks, leg raises, even basic sit-ups help.
And watch the sugar and junk food. You can’t outrun a garbage diet.
Are you seeing belly results yet? Be patient. It’s coming.
Q6: Is it better to run longer and slower or shorter and harder?
Honestly? Both work. The trick is knowing when to use each.
Long, easy miles build endurance and rack up calories over time. They’re safer for most people and great for mental clarity. I love my weekend long runs for that.
But short, high-intensity runs spike calorie burn fast—and they light up your metabolism for hours afterward. The “afterburn” effect is real.
If you only do long runs, your body adapts and becomes super efficient (which is kind of the opposite of what you want if weight loss is the goal). If you only go hard, you risk burnout or injury.
My winning combo when I was leaning down? One or two long runs a week, one interval or hill workout, and a couple of recovery days with strength or cross-training.
What’s your mix right now? Could you add just one new run type this week?
Final thought
Running for weight loss isn’t about being perfect. It’s about stacking small wins.
Run a little farther. Go a little faster. Make smarter choices after your run. And most of all—stick with it.
This game rewards consistency more than anything.
Now it’s your turn:
What’s been your biggest running win so far? And what’s your next milestone? Let’s hear it. Drop a comment.