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Easy running (8 km/h)
Easy running (8 km/h) is a 8.3 MET exercise. At 75 kg that is about 10.9 kcal a minute, or 218 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: ShoesWorks: Legs, heart, lungs
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 8.0 | 80 | 160 | 240 | 359 |
| 65 kg | 9.4 | 94 | 189 | 283 | 425 |
| 75 kg | 10.9 | 109 | 218 | 327 | 490 |
| 85 kg | 12.3 | 123 | 247 | 370 | 556 |
| 95 kg | 13.8 | 138 | 276 | 414 | 621 |
How to do it well
- You should be able to talk in full sentences
- Land under your hips, not out in front
- Cadence around 170-180 steps a minute
Common mistakes
- Starting every run too fast
- Overstriding
- Adding more than 10% distance a week
Make it harder or easier
Progression. Add a weekly long run, then tempo work.
Regression. Run-walk intervals.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of easy running (8 km/h) costs about 109 kcal at 75 kg. In energy terms that is close to 2 123 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does easy running (8 km/h) burn?
At 75 kg, about 10.9 kcal a minute — roughly 218 kcal in 20 minutes and 490 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of easy running (8 km/h)?
8.3, from the 2011 Compendium of Physical Activities (Compendium 12030, running 8 km/h). That means it costs about 8.3 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 123 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 12030, running 8 km/h · checked 2026-09-02
Related exercises
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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