Running a half marathon in 2 hours burns a significant number of calories. The exact amount of calories burned depends on a few key factors like your weight, fitness level, and running pace. With some simple calculations, you can estimate the calories burned from completing a half marathon in 2 hours.
Quick Answer
For a 150 pound person, running a half marathon in 2 hours would burn approximately 1,300 to 1,500 calories.
Calculating Calories Burned Running
There are a few pieces of information needed to estimate calories burned from running:
- Your weight in pounds
- Distance ran in miles
- Time spent running in hours
- Your metabolic equivalent of task (MET) — a measure of exercise intensity
Running a half marathon means running 13.1 miles. The time spent running if finishing in 2 hours would be 2 hours.
The MET for running is estimated to be between 8 and 10, depending on your running pace. Slow jogging is around 8 METs, while fast running is closer to 10 METs.
Plugging this information into a calorie burn calculator gives the following estimates:
| Weight | mets | Calories Burned |
|---|---|---|
| 150 lbs | 8 METs | 1,300 calories |
| 150 lbs | 10 METs | 1,500 calories |
As shown, for a 150 pound person, running a half marathon in 2 hours would burn between 1,300 to 1,500 calories depending on the intensity of the run.
Factors That Impact Calories Burned
Several factors can impact the number of calories you burn during a half marathon including:
Body weight
A heavier person will burn more calories completing the same distance in the same time compared to a lighter person. This is because the number of calories burned running depends directly on your weight.
Running pace
The faster the running pace, the greater the exercise intensity and MET level, resulting in more calories burned.
Terrain and elevation
Running on hilly terrain or at high elevations requires more effort compared to running on flat ground at sea level. This increases intensity and calories burned.
Efficiency of running motion
Runners with smoother, more efficient biomechanics and form tend to burn slightly fewer calories than those with poor form and more body movement.
Gender
At the same weight and pace, men tend to burn more calories than women due to having more muscle mass and less body fat percentage.
Environmental conditions
Extreme heat or cold increases calorie burn during running compared to ideal temperatures. Wind resistance can also increase calories burned.
Calories Burned Per Mile Running
Another way to estimate calories burned running is to look at the approximate calories burned per mile. Here are some general guidelines:
- 100 lbs — approx. 65 calories per mile
- 125 lbs — approx. 80 calories per mile
- 150 lbs — approx. 95 calories per mile
- 175 lbs — approx. 110 calories per mile
- 200 lbs — approx. 125 calories per mile
These values can vary based on the factors mentioned previously such as pace, terrain, and running efficiency. But per mile estimates provide a good starting point for calculating calories burned running various distances.
Calories Burned Comparison
Running a half marathon burns significantly more calories than lower impact exercises. Here is a calorie burn comparison for a 150 lb person:
| Activity | Calories burned per hour |
|---|---|
| Running — 10 min/miles | 1,050 |
| Jogging — 12 min/miles | 900 |
| Walking — 15 min/miles | 300 |
| Yoga | 300 |
| Weightlifting | 220 |
As you can see, running burns significantly more calories per hour compared to lower intensity exercises like walking, yoga, or lifting weights. This makes running one of the most effective ways to burn calories.
Tips for Maximizing Calories Burned
Here are some tips to help maximize the number of calories burned running a half marathon:
Increase your pace
Focus on improving your running pace through interval training and tempo runs. A faster pace equals greater intensity and more calories singed.
Add hills or stairs
Look for routes with hills or do stair runs. Going vertical forces more energy expenditure.
Run farther
When you’re ready, move up to a full marathon. The longer distance results in more calories burned.
Wear a weight vest
Strap on a 10-20 lb weight vest to burn even more calories on your runs.
Focus on running form
Practice good form and being light on your feet. Poor form wastes energy and reduces calories burned.
Arm swing matters
Drive your arms aggressively front to back. This engages your upper body and burns extra calories.
Nutrition Needs for Recovery
Completing a long run like a half marathon requires taking in ample nutrition during recovery. Make sure to replenish calories burned and hit protein needs.
Here are some recovery nutrition recommendations:
- Consume a mix of carbs and protein within 30 to 60 minutes after finishing.
- Aim for 25-50 grams of protein in the hours after running.
- Drink 16-24 oz of fluid for every pound lost during the run.
- Load up on antioxidant and anti-inflammatory foods like fruits, vegetables, nuts, seeds, fatty fish, etc.
- Look for recovery foods with a 3:1 or 4:1 carb to protein ratio.
Proper refueling after long runs helps maximize recovery, reduce muscle breakdown, restore glycogen levels, and take advantage of the post-run metabolism boost.
The Bottom Line
Running a half marathon in 2 hours burns 1300-1500 calories for most runners. A heavier runner burning calories at a higher intensity would burn more, while a lighter runner at a slower pace would burn closer to the lower end of the range.
Factors like body weight, pace, terrain, running form, and environmental conditions impact calories burned. Running burns significantly more calories per hour than lower intensity exercises.
To maximize calories burned, focus on increasing pace, running farther, adding inclines, and improving form. Following proper recovery nutrition also helps sustain calorie burn after long runs.