Quick Answer
Yes, running in place will burn calories. Although it doesn’t burn as many calories per minute as outdoor running, it still provides cardiovascular exercise that boosts your heart rate and helps burn fat. How many calories you burn running in place depends on factors like your weight, intensity, and duration.
How Many Calories Does Running in Place Burn?
Running in place can burn a significant number of calories, although not as many per minute as running outdoors. Here’s a look at how many calories a 155 pound person can expect to burn from running in place for different durations and intensities:
| Intensity | 30 minutes | 45 minutes | 60 minutes |
|---|---|---|---|
| Light (100 steps/minute) | 174 calories | 261 calories | 348 calories |
| Moderate (125 steps/minute) | 217 calories | 325 calories | 435 calories |
| Vigorous (150 steps/minute) | 261 calories | 392 calories | 522 calories |
As you can see, the more vigorously you run in place and the longer you do it, the more calories you’ll burn. A 155 pound person can burn 174-522 calories running in place for 30-60 minutes at a light to vigorous intensity.
Your exact calorie burn will vary based on your weight. The heavier you are, the more calories you’ll burn running in place for the same duration and intensity.
Calorie Burn Versus Running Outdoors
Running in place doesn’t burn quite as many calories per minute as running outdoors. Here’s a calorie comparison of running in place versus outdoor running at a 10 minute per mile pace:
| Exercise | Calories burned per 30 minutes |
|---|---|
| Running in place (moderate intensity) | 217 calories |
| Outdoor running (10 minute mile pace) | 298 calories |
As you can see, outdoor running burns about 80 more calories in 30 minutes than moderate intensity running in place. This is because outdoor running involves more muscle activation and effort to propel your body forward.
However, running in place has advantages as convenient cardio you can do anytime without leaving home. It still significantly boosts heart rate and burns fat.
Tips to Maximize Calorie Burn
Here are some tips to help maximize the calories you can burn running in place:
– Increase intensity – The harder you run in place, the more calories you’ll burn per minute. Really pump your arms and lift your knees high.
– Use intervals – Mix up spurts of vigorous running in place with moderate intensity recovery intervals. Intervals boost calorie burn.
– Add height – Running your feet up onto a step or platform as you run in place increases intensity.
– Use weights – Holding light hand weights or wearing a weighted vest can burn extra calories.
– Lengthen duration – The longer you can keep up running in place, the more fat you’ll burn.
– Pair with other exercise – Follow your running in place with strength training or yoga to burn even more calories.
Muscles Worked
Running in place engages your lower and upper body muscles, improving overall strength as well as cardiovascular fitness. Primary muscles worked include:
– Quads: Your quadriceps at the front of your thighs get a great workout contracting to lift your knees up as you run in place.
– Hamstrings: The hamstrings at the back of your thighs work to extend your leg behind you with each step.
– Glutes: Your glutes help drive the motion of bringing each knee up as you run in place.
– Calves: Lifting up on your toes as you run in place engages your calf muscles.
– Core: Your core muscles have to work to stabilize your upper body as you run in place.
– Shoulders: Your shoulder muscles engage to pump your arms, helping drive your legs.
– Triceps: Pumping your arms works your triceps muscles on the back of your upper arms.
So running in place provides a great full-body workout!
Impact on Knees and Joints
Running in place puts less impact on your knees and joints compared to running outdoors on hard surfaces. Here’s how running in place compares for joint impact:
– Cushioned landing – With in-place running, you land on a flat, cushioned surface rather than a hard road or sidewalk. This softens impact.
– Less momentum – Outdoor running involves more momentum from propelling your body forward quickly. Running in place doesn’t create as much sheer force on joints.
– Lower intensity – Running in place is typically done at a lower intensity than all-out outdoor running, reducing cumulative stress on knees.
– No change of terrain – Outdoor running can involve going up and down hills, which varies impact. Running in place is consistent.
However, any high-impact exercise like running does put some cumulative stress on knees over time. Make sure to:
– Wear supportive shoes with good padding
– Run on a cushioned surface
– Strengthen leg muscles
– Listen to your body
With proper precautions, running in place can be a joint-friendly way to get in cardio!
Running in Place Benefits
Along with providing a solid calorie-burning, heart-pumping workout, running in place offers additional benefits:
– Convenience – You can run in place anytime, with no equipment or commute required. Great for busy schedules.
– Weather-proof – Get in your run regardless of rain, snow, or heat. No need to brave the elements.
– Space efficient – You don’t need a lot of space to run in place, making it ideal for small apartments.
– Portability – Take your workout on the road. You can run in place in your hotel room while traveling.
– Low cost – No gear, gym membership, or trailhead parking required! Running in place is free.
– Easy to modify – Make your workout harder by running faster, longer, or on an elevated surface. Simple to tailor to your fitness level.
– Soft landing – Running in place is low-impact, reducing stress on joints compared to pavement pounding. Gentler on knees and hips.
So running in place can help you burn calories, train your cardiovascular system, and strengthen your muscles without leaving home or spending money. It’s a convenient, effective exercise option!
Common Concerns
Some common concerns people have about running in place include:
Isn’t it high-impact and hard on knees? As discussed earlier, running in place is lower impact than running outdoors provided you use good shoes and run on a cushioned surface. It’s gentler on joints than pavement pounding.
Is it an effective workout? While not as intense per minute as all-out running, running in place can definitely get your heart rate up and burn a significant number of calories. It’s effective cardiovascular training.
Will it build muscle? Running in place works your lower and upper body at the same time, providing a great strengthening workout for your legs, glutes, core, arms and shoulders. It can help tone and define muscle.
Don’t you need special shoes or equipment? One of the best things about running in place is needing minimal gear – just supportive fitness sneakers. No treadmill required!
Isn’t it boring? Running in place solo can get monotonous. But you can stay motivated by listening to upbeat music, watching TV, interval training, or doing it with a friend. It’s what you make it!
As you can see, most concerns about in-place running are easily addressed. With a little creativity, it can be a solid workout routine.
The Bottom Line
Running in place is an effective way to get your heart pumping and burn extra calories without leaving home. While not as high-intensity per minute as running outside, it confers many of the same cardiovascular benefits and engages your entire body. With zero equipment required, it’s an ultra-convenient way to boost fitness.
So next time you’re short on time, stuck inside, or battling excuses, try knocking out a quick running in place workout. In just a few minutes, you’ll have your blood flowing and your body burning calories. Consistency will pay off over time – just keep those knees pumping!
