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How many calories does a 4.3 mile run burn? - Exercise & Fitness

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500 to 900 calories depending on your weight and the amount of time it took to run it. If you were running hard and consistent then you would burn more calories.

Posted on Oct 12, 2013

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  • 2 Increase your speed. If you run at the same speed every time you workout, your body will not be challenged and you may reach a fitness plateau. Up your speed by a quarter-mile per hour every few weeks.
  • 3 Vary your workout time. In order to challenge your body in different ways, variety is key. If you run for half an hour three times a week, opt for a one-hour run for your fourth workout. This will help to condition your body for endurance training, resulting in more calories burned.
  • 4 Use intervals. Interval training can dramatically increase your calorie burn in an average workout. Instead of running at a steady pace for your entire workout, mix in sprints. Jog at a steady pace for two minutes, and then increase your speed to a full sprint for 30 seconds. Return to the steady pace to recover. Your heart rate will rise on your intense sprint intervals and stabilize on your longer recovery periods.
  • 5 Incorporate incline into your interval training. You can use incline in the same manner that you would speed to interval train. Walk or jog at a 5 percent incline for two minutes. Increase the incline to 10 percent for two minutes and then to the 15 percent maximum for one minute. Decrease the incline back to 10 percent for two minutes and finally back to 5 percent for two minutes. Repeat this same pyramid interval a few times.
  • 6 Wear a heart rate monitor. This will monitor how hard you are actually working as well as how many calories you burn in each workout. You can then adjust your speed and incline accordingly to maximize your calorie burn.
  • 7 Drink plenty of water before, during and after your treadmill workout. If you are dehydrated, you won't perform as well as you can. You'll work harder and burn more calories if you're hydrated

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    As for calories, I think you have identified your problem, it's calculating calories on running not cycling. Not sure what the answer is as I don't know what software you are using but if you are using Garmin TC, bin it and use SportTracks. Takes a bit of getting used to but to really get the best out of your 305 this is excellent software and it's free. Any anomolies like your calorie issue/wrong category import can be changed manually plus a whole host of other stuff. Garmin doesn't even let you edit activities - crazy.

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