The calories burned running 10 miles can range from 1,000 to 1,800 depending on your weight and pace.
The average person burns about 100 to 180 calories per mile. The calories burned running 10 miles can therefore range from 1,000 to about 1,800 (or more).
Summary
- Average calories burned running 10 miles
- Calories per mile split
- Factors influencing calories burned
- Afterburn effect of running
- What to eat before, during, and after running 10 miles
- How to stay hydrated
- Running calories vs other exercises
- Common misconceptions
- Physical benefits of running
- Mental benefits of running
- FAQs
Average calories burned running 10 miles
The average calories burned running 10 miles can depend on several factors. The most common are your weight and running pace.
Generally, you can expect to burn anywhere from 1,000 to 1,800 calories when running 10 miles.
For a better idea of how many calories you can burn, we recommend using our calories burned running calculator.
How long does it take to run 10 miles?
A good time to run 10 miles is 01:22:34.
The average pace is 8:15 min/mile.
The average pace of running for men is around 7-8 minutes per mile (4-5 minutes per km) and, for women, 8-9 minutes per mile (5-6 minutes per km).
However, fitness level, age, and running experience will influence this. For more on running pace, read: Average pace of running.
A good 10-mile time for men is 01:17:32 (an average pace of 7:45 min per mile). The average US male weighs about 200Ibs, which means the average calories burned running 10 miles would be 1547.
A good 10-mile time for women is 01:30:04 (9:00 min/ mile pace). For the average woman weighing 170Ibs, this would be about 1276 calories burned.
Calories per mile split
You can estimate to burn between 100-180 calories per mile depending on your weight.
- On average, you can burn between 100-180 calories per mile.
- This depends on your weight and running pace.
- The average female (170Ibs) will burn about 128 calories per mile when running 10 miles.
- The average male (200lbs) will burn about 145 calories per mile when running 10 miles.
Calories per mile table
The table below represents the calories per mile split when running 10 miles at an average pace of 8:15 min/mile.
| Weight (Ibs) | Mile 1 | Mile 2 | Mile 3 | Mile 4 | Mile 5 | Mile 6 | Mile 7 | Mile 8 | Mile 9 | Mile 10 |
| 120 | 93 | 186 | 279 | 372 | 465 | 558 | 651 | 744 | 837 | 930 |
| 130 | 100 | 200 | 300 | 400 | 500 | 600 | 700 | 800 | 900 | 1000 |
| 140 | 108 | 216 | 324 | 432 | 540 | 648 | 756 | 864 | 972 | 1080 |
| 150 | 116 | 232 | 348 | 464 | 580 | 696 | 812 | 928 | 1044 | 1160 |
| 160 | 124 | 248 | 372 | 496 | 620 | 744 | 868 | 992 | 1116 | 1240 |
| 170 | 131 | 262 | 393 | 524 | 655 | 786 | 917 | 1048 | 1179 | 1310 |
| 180 | 139 | 278 | 417 | 556 | 695 | 834 | 973 | 1112 | 1251 | 1390 |
| 190 | 147 | 294 | 441 | 588 | 735 | 882 | 1029 | 1176 | 1323 | 1470 |
| 200 | 155 | 310 | 465 | 620 | 775 | 930 | 1085 | 1240 | 1395 | 1550 |
| 210 | 162 | 324 | 486 | 648 | 810 | 972 | 1134 | 1296 | 1458 | 1620 |
| 220 | 170 | 340 | 510 | 680 | 850 | 1020 | 1190 | 1360 | 1530 | 1700 |
| 230 | 178 | 356 | 534 | 712 | 890 | 1068 | 1246 | 1424 | 1602 | 1780 |
The most frequently used figure for calories burned running a mile is 100 calories per mile (or 60 calories per km). However, this is usually only typical if you weigh 140lbs.
According to the CDC, the average American female weighs about 170lbs and the average male weighs 200lbs. [1]
At a 09:00 min/mile pace, the average female will burn approximately 128 calories per mile. This is about 1,276 calories burned running 10 miles.
At a pace of 7:45 min/mile, the average male will burn about 145 calories per mile. This is about 1,547 calories burned running 10 miles. If you’re planning to run a half marathon, read: Calories burned running a half marathon.
Keep in mind that the calories burned running are an approximation, some people may burn fewer calories and others more.
Factors influencing calories burned
Your weight and running pace are the main factors that influence calories burned running 10 miles.
- The heavier you are, the more calories you'll burn.
- The faster the pace, the higher the calorie burn.
- The terrain - the more hills, the more calories burned.
- The environment - heat and altitude increase energy expenditure.
Impact of weight on calories burned running
The heavier you are, the more calories you’ll burn while running 10 miles. The reason for this is that there is physically more mass to move and your body needs more energy to power your run.
Calories burned running 10 miles according to weight
Impact of pace on calorie expenditure
The faster your pace, the more calories you’ll burn due to the high demand placed on your heart, lungs, and muscles.
In the chart below (for 170lb runner), you can see that at a slower pace, time comes into play with calories burned. The longer you run, the more calories you’ll burn. For more on this read: Calories Burned Running a Marathon.
The fitter an individual, the more efficient they become at burning calories. [2] Those runners who are super fit and can maintain a fast pace will generally burn fewer calories than less fit individuals.
Impact of terrain on calories burned running
Running uphill is more demanding than running a flat course. If the course has frequent hills or is a steady uphill, you’ll naturally burn more calories.
The table below shows a comparison of calories burned per hour on a flat versus a 5% incline (both running at 10 min/mile pace) compared to hilly terrain with an elevate of approximately 100m.
Calories burned running an hour on a flat, incline and hilly terrain
| Weight | Running Flat 10 min/mile | Uphill 5% gradient | Hilly Terrain – elevation of 100m |
| 120 | 531 | 760 | 948 |
| 130 | 575 | 823 | 1027 |
| 140 | 620 | 886 | 1106 |
| 150 | 664 | 950 | 1185 |
| 160 | 708 | 1013 | 1264 |
| 170 | 752 | 1076 | 1344 |
| 180 | 797 | 1140 | 1423 |
| 190 | 841 | 1203 | 1502 |
| 200 | 885 | 1266 | 1581 |
| 210 | 930 | 1330 | 1660 |
| 220 | 974 | 1393 | 1739 |