Calories burnt running a 10k

If you are looking for an exercise to help you to lose weight and burn off some extra calories, running will put you on the right track! Running a 10K (10 kilometres or 6.2 miles) is a popular choice amongst both beginners and experienced runners, due to the distance having a good balance between being challenging and achievable.

runners taking part in a 10k to burn calories

So how much can you hope to treat yourself after crossing the finish line? On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.

Calculating your calorie burn

The number of calories you will burn when running a 10K will depend mainly on your current body weight and the intensity of your run. As a general rule, the faster you run the more calories you will burn over a set distance, in this case 6.2 miles.  For example, a 150lb person running at 10km per hour will burn roughly 650 calories over a distance of 10 kilometres, whereas someone weighing 160lbs running at the same pace will burn around 745 calories. 

You can use a calorie burn calculator to get an accurate number for the amount of calories you burn whilst running, based on your body weight, running time and distance. If you are looking to increase your calorie burn over the 10K distance, running faster and on a varied terrain or steeper incline will increase the level of exertion in your workout, and therefore the amount of calories you burn. There are also a number of fitness apps available that can help you track your daily calorie intake and burn, so you can more successfully manage your weight.

How can I burn more calories running a 10K?

If you are running because you want to lose weight, you’ll probably want to do everything you can to maximise the amount of calories you burn when you run. Here are a few ways you can make sure you’re torching those calories and really feeling the difference:

Don’t forget nutrition: There’s a well known saying that ‘you can’t outrun a bad diet’, and it’s no lie! In order to lose weight you need to be in a calorie deficit, meaning that you need to be burning more calories than you are eating. All too often people will start running to lose weight, but overdo it on the pre or post run snacks. Pay close attention to the amount of calories you burn on your run, using an app or fitness tracker, and be careful not to eat them all back once you get home.

Try varied terrains: An effective way to increase the calories you burn whilst running is to run on routes that have a good mix of hills and terrains. Your muscles have to work harder to push you up steeper inclines and adapt to running on different ground. Try signing up for a 10K with a course that’s a little outside your usual comfort zone.

Speed it up: Adding bursts of speed into your training is a great way to torch some extra calories. Add intervals of high-intensity sprints with your usual comfortable running pace. Running faster uses more oxygen and energy, therefore burning more calories. This is also a great way to improve your running time.

 


If you are looking for your next 10k run, take a look at our event listings to find the perfect event for you - 10k run Listings

Related Posts

10k Running Tips

How long is a 10K run?

What is the average 10k time?

10K Training Plan

How to run a 10k faster

What to eat before a 10k Run

 

Why run a 10K?

If you’ve already completed a 5K run, training for and completing a 10K race is the next natural progression in your running journey. That being said, even If you’ve never run competitively before, a 10K run is still totally achievable for a beginner as long as you put in the necessary training time. You’re sure to feel a great sense of achievement after running your first 10K race, and you might just catch the running bug at the same time! 

Aside from being a great form of aerobic exercise, there are plenty of other great benefits to running a 10K too. Firstly, if you’re thinking of taking up running as a way to lose some weight, running a 10K is a great way to get your heart rate up and stay in that calorie burning zone. Another reason to sign up for a 10K race is that it’s a great way to raise money for charity, in fact, 10K races are amongst the most popular events for charity races and there are hundreds happening across the UK every year. Finally, running your first 10K is a great way to progress into longer distance running. Once you’ve finished a 10K you’ll be looking for your next challenge in the form of a half marathon and eventually even a marathon!

10K Runs Near Me

You’ll probably be aware of some of the bigger and more publicised running events that take place in the major cities across the UK, but did you know there are also plenty of opportunities to join a 10K near where you love too? There are loads of 10K events springing up across the UK all the time, meaning that there is bound to be one that is easy and convenient for you to get to. 
If you’re looking for ways to get more active with your family, a 10K is a challenging but achievable distance for a wide age range and even if they don’t run alongside you it’s easy to get them to come along and cheer you on at a local race. We list lots of 10K running events that take place all over the UK, so be sure to take a look for 10K runs near you using the search bar on the left. You can then find races based on location and other options using the filters to find the perfect event for you. 

Charity 10K runs near me and fundraising 

So, you’re looking for a way to raise money for a great cause? As we’ve mentioned, taking part in a 10K race is a great way to raise some money for a good cause, and the race is a great length for people of all ages to get involved in. As well as the better-known events, such as the Great Run series, there are plenty of smaller local events you can sign up to as well. In fact, many charities organise their own races throughout the year with the sole intention of raising money to help people. 
Setting up funding for a 10K race is straightforward too. Most charities will provide you with a sponsorship pack to get started once you sign up for a race, and you can also fundraise online and share your goals with your friends on social media. Running in a local 10K race is also an ideal way to raise money for charities that are based in your local community.
10K Charity races are some of the most popular events out there, so if you want to get into running then these are a great place to start!

How can I find charity 10K races near me?

If you’ve decided to run a 10K race to raise money for a charity, you may be wondering ‘How do I find a 10K near me?’. The answer is right here! On our events page you’ll find pages of fitness events that are taking place all across the UK. By using the search bar on the left you can narrow down these events to find one that’s perfect for you. Once you’ve filtered down the type of race you’re looking to take part in, in this case a 10K, you can then further refine the results by selecting your location and then choosing from a range of charities that you are interested in supporting.
If you’d like to support a charity that isn’t listed, you’re welcome to do that too! Be sure to check the website of your chosen charity to find out more about getting started with fundraising.

Most popular 10K races in the UK

As we’ve mentioned, as well as smaller, local 10K events, we also list some of the best known and loved event series on our site too. Our most popular searches include:

10K runs in London

As well as the obvious London event (the London Marathon), there are plenty of other races to take part in too! If you fancy taking on the challenge of a 10K in the capital we’ve got plenty listed on our events page so be sure to check it out!

10K runs in the North West

Are you looking for races in the North West? Whether it’s a 10K in Manchester, Cheshire or Preston, we’ve got some great 10K events listed that are easy for you to get to wherever you are based in the North West.

Related Posts

Are you looking for some more information or advice about running a 10K? We’ve got a great library of informative articles in our blog that will tell you everything you need to know to get started. We’ve also got tips for training, burning calories through running and improving your race time. Get started with some of the articles below:

10k Running Tips

Calories burnt running a 10k

How long is a 10K run?

What is the average 10k time?

10K Training Plan

How to run a 10k faster

What to eat before a 10k Run