Running is one of the most effective forms of exercise for burning calories and losing weight. However, running outside or on a treadmill isn’t always convenient or accessible. This has led many people to wonder whether running in place can provide similar benefits to running in terms of calorie burn.
Quick Answer
Yes, running in place does burn a significant amount of calories, similar to running. However, running in place tends to burn slightly fewer calories than running at the same pace.
Calorie Burn From Running vs. Running in Place
Numerous studies have compared the calorie burn of running vs. running in place. The research shows:
- Running burns more calories per minute than running in place at the same intensity level. However, the difference in calorie burn is relatively small.
- For a 155 lb (70 kg) person, running at 5 mph (8 km/h) burns approximately 9.8 calories per minute.
- Running in place at a similar intensity burns approximately 8.5 calories per minute for a 155 lb person.
- The calorie burn difference between running and running in place decreases as body weight decreases.
So while running does burn slightly more calories per minute, running in place can still burn a significant number of calories and is an effective substitute when running outside isn’t possible.
Factors That Impact Calorie Burn
Several factors impact the number of calories burned both running and running in place, including:
Intensity Level
Higher intensity exercise burns calories at a faster rate. Sprinting burns more calories per minute than jogging at a moderate pace. Likewise, running in place vigorously with high knee lifts expends more energy than marching in place.
Body Weight
Heavier individuals burn more calories for the same exercise duration and intensity compared to lighter individuals. Carrying more body weight requires exerting greater force during exercise like running or running in place.
Running Speed
Faster running paces burn more calories per minute than slower paces when running outside or on a treadmill. However, running speed doesn’t impact calorie burn quite as much for running in place.
Running Efficiency
More experienced and efficient runners tend to burn slightly fewer calories than new runners at the same speeds. Better running economy reduces energy expenditure.
Arm Swing
Running naturally involves pumping your arms, which burns extra calories. Adding vigorous arm movement when running in place can increase the calorie burn to be closer to regular running.
Individual Factors
Factors like genetics, fitness level, and nutritional status can all impact an individual’s calorie burn for the same exercise. So the exact calorie expenditure can vary quite a bit between different people.
Calories Burned Running vs. Running in Place (By Weight)
Here’s a comparison of the approximate calories burned per minute running vs. running in place for different body weights:
| Weight | Running (5 mph) | Running in Place |
|---|---|---|
| 120 lbs | 8.0 calories/min | 7.0 calories/min |
| 150 lbs | 9.0 calories/min | 8.0 calories/min |
| 180 lbs | 10.5 calories/min | 9.0 calories/min |
As shown, the calorie burn difference is smaller for lower body weights. At 120 lbs, running only burns about 1 more calorie per minute compared to running in place.
Calories Burned Per Mile Running vs. Running in Place
Another way to compare the calorie burn is looking at the calories expended per mile run vs. per mile running in place:
- Running 1 mile at a 10 minute per mile pace (6 mph) burns approximately 100 calories for a 155 lb person.
- Running in place for the equivalent 10 minutes at a similar intensity burns around 85 calories for a 155 lb person.
So running 1 mile burns about 15-20% more calories than running in place for 1 mile, assuming intensity is matched.
Treadmill vs. Running in Place Calorie Burn
Running on a treadmill at 5 mph burns approximately the same number of calories as running outside at 5 mph.
So the treadmill vs. running in place calorie burn comparison looks something like:
- Treadmill running: 95 calories per mile
- Running in place: 85 calories per mile
Running on a treadmill and outdoor running provide nearly identical calorie burn at the same settings. Running in place trails slightly behind.
Can Running in Place Lead to Weight Loss?
Based on the significant calorie burn, running in place can definitely contribute to weight loss over time. However, the slightly lower calorie expenditure compared to regular running means you might need to run in place for longer durations to see the same weight loss.
Here are some tips to maximize weight loss with a running in place program:
- Run in place for at least 30-45 minutes per session to burn meaningful calories.
- Maintain a high intensity level, like a vigorous high knee jogging motion.
- Add arm pumping and other upper body movements.
- Run in place at least 3-5 days per week to impact your overall calorie balance.
- Pair running in place with a healthy calorie-controlled diet.
By running in place consistently each week, you can create a calorie deficit that will contribute to losing or maintaining weight over time.
Muscle Activation When Running vs. Running in Place
In addition to calories, researchers have compared the muscle activation patterns between running and running in place.
Studies utilizing electromyography (EMG) have found that:
- Running and running in place show similar muscle activation levels in the quads, hamstrings, and calves.
- Running produces higher gluteus maximus activation compared to running in place.
- The gastrocnemius muscle activation is higher when running in place versus running.
So while the overall lower body muscle activation patterns are fairly similar, running appears to target the glutes slightly better while running in place uses the gastrocnemius calves more.
Impact Forces When Running vs. Running in Place
One advantage of running in place compared to running is that it eliminates the repetitive impact forces from striking the ground.
Studies analyzing ground reaction forces have shown:
- Outdoor running produces vertical ground reaction forces equivalent to 2-3 times your body weight with each step.
- Running in place eliminates these vertical impact forces since your feet don’t leave the ground.
The lack of impacts when running in place reduces stress on the bones and joints, lowering injury risk. It can be a safer option for those with knee or hip problems.
Cardiovascular Benefits
In terms of cardiovascular health, research confirms that running in place provides a similar heart-pumping workout as regular running when matched for intensity.
Studies comparing heart rate while running vs. running in place have shown:
- No significant difference in average heart rate between treadmill running and running in place at the same perceived exertion levels.
- Both running and simulated running increased heart rate to 60-80% of maximum heart rate or higher in active individuals.
Based on these results, running in place can improve cardiovascular fitness like aerobic capacity and endurance when done vigorously and consistently.
Limitations of Running in Place
While running in place can clearly provide an effective aerobic workout, there are a few limitations to consider:
- The calorie burn may be up to 20% lower than running, requiring longer durations to burn the same calories.
- There’s reduced muscle activation of the glutes and hip stabilizers compared to running.
- The exercise is performed in place so it lacks the benefits of outdoor running like mental health boosts and scenery.
- It can cause more localized muscular fatigue in the calves compared to running.
These limitations don’t outweigh the benefits of running in place, but are worth being aware of. Integrating regular outdoor running with running in place workouts is ideal when possible.
Best Practices for Running in Place
Here are some tips to maximize the effectiveness and benefits when running in place:
- Use good running form – upright posture, natural arm swinging, landing softly on the balls of your feet.
- Focus on lifting the knees high to engage the glutes and hips more.
- Vary your cadence by incorporating faster sprints with slower jogs.
- Wear supportive running shoes to reduce calf and foot fatigue.
- Use an elevated, padded surface rather than concrete to absorb impacts if possible.
- Monitor your intensity using a heart rate monitor, perceived exertion, or fitness tracker.
Proper form and delivery is important to prevent muscle imbalances or overuse injuries from repetitive motion.
Conclusion
Research confirms that running in place can burn calories and provide cardiovascular benefits comparable to running, especially when performed vigorously. While the calorie burn may be up to 20% lower than running per mile, running in place is still an effective calorie-burning exercise when done for sufficient duration. It’s also a lower impact activity that is easy to perform anywhere without equipment. So running in place can be a worthwhile addition to a cardio training program for fitness and weight loss.