Calories burned

Running burns roughly 1 kcal per kilo of body weight per kilometre, whatever your pace: about 70 kcal per km for a 70 kg runner.

• Going faster burns more per minute but about the same per kilometre: the same energy in less time.
• Walking burns about half as much per kilometre (around 0.5 kcal per kg per km), more uphill or at a brisk pace.
• Watches estimate from heart rate, weight and movement: their figure can be 20 % off or more.
• The extra burn after the session (afterburn) is small, usually a few dozen kcal.

To lose weight, regular weekly volume and what you eat matter more than any single session.