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Calories burned running and walking

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Calories burned running and walking The number of Knowing how many calories burned while running and walking depends primarily on your you burn during exercise can be useful both for weight loss and the slope of the surface overall health. If you're traveling on. Going uphill obviously uses trying to lose weight, then burning more calories than the flatmay help, and going downhill uses less calories if you're on a calorie controlled diet, then understanding your calorie burn becomes critical for moderate slopes but as the slope gets stepper, the managing your calorie intake. Understanding how fast your burning calories start to increase again. Your efficiency also has an impact on the calorie cost; implication for instance Paula Radcliffe improved her [[Running Economy]] by nearly 20% over 10 yearsoverall health, as it's a useful measure of exercise intensity. Running on If you're running, you burn the flat uses about 0.63 Calories per pound same number of calories per mile, or in metric, 0regardless of speed.86 Calories per Kg per KmThat means the rate your burning calories is directly proportional to your pace. Walking uses fewer Calories than running at 0.4 Calories per pound per mileis rather different, or in metricand the faster you walk, 0the more calories it takes to cover each mile.6 Calories per Kg per Km.Below The calories burnt in both running and walking are tables for sample weights also directly proportional to save your body weight, so the heavier you are the mathmore calories you burn. The calculations In addition, you obviously burn more calories it going uphill than on the level, and for modest slopes are a bit more complex you burn less calories and going downhill. This page will allow you to estimate your calorie burn for different paces and are shown with the tables further down slopes. By default, this pageshows the values for a 150 pound person, but you can use the form below to customize it. <html><form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/Calories_burned_running_and_walking" name="inputform"> <table style="text-align: left;" border="1" cellpadding=Calories burned on the flat "1" cellspacing="1"> <tr><td>Body Weight (Pounds & Milesoptional)</td><td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">This <tr><td><input maxlength="3" size="3" name="Weight" value=""></td><td><select name="WeightUnits"><option>Kg</option><option selected="selected">Pounds</option></select></td> </tr></table></td></tr></table shows the number > <input type="submit" value="Submit" /><br></form></html><include_PHP file="CalorieInc_Setup"/>=The Difference Between Running and Walking=Running and walking are two different forms of calories burned while movement. In running you either have one foot on the ground or both feet in the air; both feet are never on the ground at the same time. In contrast, when walking you either have one or both feet on the flat. Simply look up your weight ground and never have both feet in the first column, and read air. Sometimes people think that basic physics means that it should take the number same energy to move a human over a given distance regardless of calories burned for running or walking in . However, both running and walking are quite inefficient, so most of the next two columnsenergy expended does not go to forward movement. This table shows weight in pounds and distance in milesis most easily seen when you compare a runner with a cyclist; for the same effort, the cyclist will move far faster. This means that the next table energy cost of running and walking is mostly around how much energy is a metric equivalentwasted in each form of movement. {| class="wikitable"|-|'''Weight Pounds''' |'''Do You Burn More Calories Running''' '''Calories/Mile''' |'''or Walking'''?= '''Calories/Mile''' |-|'''70''' |44Generally, the answer is that running burns more calories per mile than walking, but as is so often the case, the real answer is "it depends".1 |30.6 |-|* If you'''80''' |50re running at a moderate pace, you burn more calories per mile and per hour than walking at a moderate pace.4 |35.0 |-|* If you'''90''' |56re race walking, then you can burn more calories per mile than running.6 |39(Race walking here is faster than about 14:00 min/mile.3)  |-|'''100''' |62* The relative Calories per hour for race walking and running will depend on the exact paces.9=Should You Run or Walk in an Ultramarathon?=|43The table below gives some insight into when you should run and when you should walk in an ultra.7 |-|'''110''' |69This table shows how the slope would change your pace if you keep the same effort (Calories per hour).2 |48The first column is the running pace on the flat, then each column shows the pace you would travel if you run or walk on various slopes.1 |-|'''120''' |75The table is based on the available research, and there are obviously some practical limitations that make some values unreasonable for most people.5 |52.5 |-|As noted above, it'''130''' |81s more efficient to walk than to run on level ground, up to the natural transition pace of about 14:00 min/mile.8 |56.8 |-|What'''140''' |88s surprising is that it is also more efficient to run than walk on uphill sections, even as the equivalent pace drops.1 |61.2 |-|So, if you'''150''' |94re able to run at a 10:00 min/mile on the flat, you could go up a 10% grade with the same effort at 16:35 min/mile when running or 17:39 min/mile when walking.4 |65This seems rather bizarre when both paces are below the natural transition pace (see below), but when I tested this out I found to my surprise it appears to be true.6 |-|That doesn'''160''' |100t mean you should run up the hills, as walking may be a useful break and using different muscles may help with fatigue.7 |69.9 |-|In addition, unless you've practiced race walking technique it's unlikely you'170''' |107ll be able to efficiently hit the faster downhill walking paces, where you may be able to hit the downhill running pace.0 |74.3 |-|For example, if you'''180''' |113.3 |78.re running a 10:00 min/mile pace on the level, you may be able to handle running the 5:59 min/mile pace down a 10% decline, but few people will be able to walk at a 7 |-|'''190''' |119:28 min/mile pace down the same slope.6 |83.0 |-|So it may not make much difference if you take walking breaks uphill or on the level, but you don'''200''' |125t want to take them on the downhill sections.9 |87.4 |-|(In the table below, I'''210''' |132ve used a blue font where the walking pace is faster than the equivalent running pace.2)<include_PHP file="CalorieInc_EvenEffort"/>|91.8 |-|=The Effect of Incline=It'''220''' |138s intuitively obvious that running or walking uphill is harder than level ground.5 |96.2 |-|It'''230''' |144s also reasonably obvious that modest downhill slopes are easier than level ground, but as the slope increases so the difficulty becomes greater.8 |100.5 |Scientific research has supported and quantified this<ref name="Minetti-|'''240''' |1512002"/>, showing that the energy cost of walking or running is to lowest at about 10% decline.1 |104There is some evidence that the slope of minimum energy is independent of pace<ref name=" Minetti 1994"/>.9 |-|'''250''' |157This slope of minimum energy requirement seems to corresponds with the slope that neither requires pushing back for forward movement nor energy dissipation for braking<ref name="SnyderKram2012"/>.4 |109The two graphs below show the relationship between slope and the cost of walking/running as measured by a number of studies.3 {|class="wikitable" style="margin-|'''260''' |163.6 |113.6 |left: auto; margin-|'''270''' |169.9 |118.0right: auto; border: none;"|-valign="top"|'''280''' |176[[File:Energy cost of running.2 jpg|122.4 none|-thumb|'''290''' 300px|182The energy cost of running for various slopes.5]]|126[[File:Energy cost of walking.8 jpg|-none|'''300''' thumb|188.8 300px|131The energy cost of walking for various slopes.1]]
|}
There are a number of factors that could change these assumptions:=Calories burned on * A study looked at the flat (Kg & Km)=This table shows the number energy cost of calories burned while uphill, level, and downhill running or walking on the flatbefore and after a 65Km mountainous ultramarathon<ref name="VernilloSavoldelli2015"/>. Simply look up your weight in After the first columnrace, and read the number energy cost of calories burned for uphill running or walking in the next two columns. This table shows weight in Kg was unchanged, but both level and distance in Km; downhill running were significantly harder by 8% (level) and 13% (downhill). These differences were greatest for the slowest runners and at least for the table above is an imperial equivalentfastest runners. {| class* A similar study of a rather more extreme 303 Km mountain ultramarathon found that the energy cost of uphill running and walking was lower after the race<ref name="wikitableVernilloSavoldelli2016"|-|'''Weight Kg'/>. This result is a little surprising, and it's unclear why runners would do better fatigued than fresh. (The study did not look at level or downhill running.)* I've found no research on the effect of training on the energy cost of running uphill or downhill. I would expect that downhill training would reduce the energy cost of downhill running.  |'''=The Transition Between Running''' '''Calories/Km'''and Walking=The energy required to run a given distance is the roughly the same regardless of pace. This is different to walking, where the energy required to walk a given distance generally goes up with pace. This means that at slow speeds, it costs less energy to walk than run, but as you go faster it becomes easier to run. When people are put on a [[Treadmill|'''Walking''' '''Caloriestreadmill]] and the speed gradually increased, they will naturally transition from walking to running. This transition occurs at roughly the same speed for most people and is called the Preferred Transition Speed (PTS)<ref name="Rotstein-2005"/Km''' |-|'''30''' |25>.8 |17You can see this in the two graphs below.9 |-The graph on the left shows the energy expenditure over time, showing the energy required to walk goes up faster than for running. The graph on the right shows the cost per distance, with running staying constant and the cost of walking rising with pace. (It takes more energy to walk a distance very slowly, so the graph shows the low point which is the lowest energy cost to cover a distance.){|class="wikitable" '''35''' |22.0 |20.9 |-|'''40''' |25.2 |23.9 |-|'''45''' |28.3 |26.9 |-|'''50''' |31.5 |29.9 |-|'''55''' |34.6 |32.9 |-|'''60''' |37.8 |35.9 |-|'''65''' |40.9 |38.8 |-|'''70''' |44.1 |41.8 |-|'''75''' |47.2 |44.8 |-|'''80''' |50.4 |47.8 |-|'''85''' |53.5 |50.8 |-|'''90''' |56.6 |53.8 |-|'''95''' |59.8 |56.8 |-|'''100''' |62.9 |59.8 |-|'''105''' |66.1 |62.7 |-|'''110''' |69.2 |65.7 |-|'''115''' |72.4 |68.7 |-|'''120''' |75.5 |71.7 |-|'''125''' |78.7 |74.7 |-|'''130''' |81.8 |77.7 |-|'''135''' |85.0 |80.7 |-|'''140''' |88.1 |83.7 |-|'''145''' |91.3 |86.6 |} =The effect of slope= The cost of running on a slope is given by this equation Cr<sub>i</sub> = 155.4i<sup>5</sup> - 30.4i<sup>4</sup> - 43.3i<sup>3</sup> + 46.3i<sup>2</sup> + 19.5i + 3.6 Where i is the slope and the result I in Jules per Kg per Meter. The equation for walking is similar: Cw<sub>i</sub> = 280.5i<sup>5</sup> - 58.7i<sup>4</sup>- 76.8i<sup>3</sup>+ 51.9i<sup>2</sup>2+ 19.6i + 2.5 To make life easier, I've generated some tables to show the Calorie burn for different weights and different slopes.  =Calories burned running on slopes (Pounds & Miles)=This table shows the calories burned while running on different slopes. To use, look up your weight in the first column, then read across for the number of calories burned on different slopes.{| class="wikitable"|-|  | colspan="21" |<center>Slope</center> |-|Weight  Pounds |-50% |-45% |-40% |-35% |-30% |-25% |-20% |-15% |-10% |-5% |'''0%''' |5% |10% |15% |20% |25% |30% |35% |40% |45% |50% |-|70 |49.9 |49.3 |44.2 |37.1 |30.1 |24.8 |22.0 |22.5 |26.3 |33.6 |'''44.1''' |57.3 |73.0 |90.8 |110.2 |131.3 |154.0 |178.7 |206.2 |237.7 |275.0 |-|80 |57.1 |56.4 |50.5 |42.4 |34.4 |28.3 |25.2 |25.7 |30.1 |38.4 |'''50.4''' |65.5 |83.5 |103.7 |126.0 |150.0 |175.9 |204.2 |235.7 |271.7 |314.3 |-|90 |64.2 |63.4 |56.8 |47.7 |38.7 |31.9 |28.3 |28.9 |33.9 |43.2 |'''56.6''' |73.7 |93.9 |116.7 |141.7 |168.8 |197.9 |229.7 |265.1 |305.7 |353.6 |-|100 |71.4 |70.5 |63.1 |53.0 |43.0 |35.4 |31.5 |32.1 |37.6 |48.0 |'''62.9''' |81.9 |104.3 |129.7 |157.5 |187.5 |219.9 |255.3 |294.6 |339.6 |392.8 |-|110 |78.5 |77.5 |69.4 |58.3 |47.4 |38.9 |34.6 |35.3 |41.4 |52.8 |'''69.2''' |90.1 |114.8 |142.6 |173.2 |206.3 |241.9 |280.8 |324.1 |373.6 |432.1 |-|120 |85.6 |84.6 |75.7 |63.6 |51.7 |42.5 |37.8 |38.5 |45.1 |57.6 |'''75.5''' |98.3 |125.2 |155.6 |189.0 |225.0 |263.9 |306.3 |353.5 |407.6 |471.4 |-|130 |92.8 |91.6 |82.0 |68.9 |56.0 |46.0 |40.9 |41.7 |48.9 |62.4 |'''81.8''' |106.5 |135.7 |168.6 |204.7 |243.8 |285.9 |331.8 |383.0 |441.5 |510.7 |-|140 |99.9 |98.7 |88.4 |74.2 |60.3 |49.6 |44.1 |44.9 |52.7 |67.2 |'''88.1''' |114.7 |146.1 |181.5 |220.5 |262.5 |307.9 |357.4 |412.4 |475.5 |550.0 |-|150 |107.0 |105.7 |94.7 |79.5 |64.6 |53.1 |47.2 |48.1 |56.4 |72.0 |'''94.4''' |122.9 |156.5 |194.5 |236.2 |281.3 |329.9 |382.9 |441.9 |509.5 |589.3 |-|160 |114.2 |112.8 |101.0 |84.8 |68.9 |56.6 |50.4 |51.4 |60.2 |76.8 |'''100.7''' |131.1 |167.0 |207.5 |252.0 |300.0 |351.9 |408.4 |471.4 |543.4 |628.5 |-|170 |121.3 |119.8 |107.3 |90.1 |73.2 |60.2 |53.5 |54.6 |64.0 |81.6 |'''107.0''' |139.3 |177.4 |220.5 |267.7 |318.8 |373.9 |434.0 |500.8 |577.4 |667.8 |-|180 |128.4 |126.9 |113.6 |95.4 |77.5 |63.7 |56.6 |57.8 |67.7 |86.4 |'''113.3''' |147.4 |187.8 |233.4 |283.4 |337.5 |395.9 |459.5 |530.3 |611.4 |707.1 |-|190 |135.6 |133.9 |119.9 |100.7 |81.8 |67.3 |59.8 |61.0 |71.5 |91.2 |''''''119'''.6''' |155.6 |198.3 |246.4 |299.2 |356.3 |417.9 |485.0 |559.7 |645.3 |746.4 |-|200 |142.7 |141.0 |126.2 |106.0 |86.1 |70.8 |62.9 |64.2 |75.2 |96.0 |'''125.9''' |163.8 |208.7 |259.4 |314.9 |375.0 |439.9 |510.5 |589.2 |679.3 |785.7 |-|210 |149.8 |148.0 |132.5 |111.3 |90.4 |74.3 |66.1 |67.4 |79.0 |100.8 |'''132.2''' |172.0 |219.1 |272.3 |330.7 |393.8 |461.9 |536.1 |618.7 |713.2 |825.0 |-|220 |157.0 |155.1 |138.8 |116.6 |94.7 |77.9 |69.2 |70.6 |82.8 |105.6 |'''138.5''' |180.2 |229.6 |285.3 |346.4 |412.5 |483.9 |561.6 |648.1 |747.2 |864.2 |-|230 |164.1 |162.1 |145.2 |121.9 |99.0 |81.4 |72.4 |73.8 |86.5 |110.4 |'''144.8''' |188.4 |240.0 |298.3 |362.2 |431.3 |505.8 |587.1 |677.6 |781.2 |903.5 |-|240 |171.3 |169.2 |151.5 |127.2 |103.3 |85.0 |75.5 |77.0 |90.3 |115.2 |'''151.1''' |196.6 |250.4 |311.2 |377.9 |450.0 |527.8 |612.6 |707.0 |815.1 |942.8 |-|250 |178.4 |176.2 |157.8 |132.5 |107.6 |88.5 |78.7 |80.2 |94.0 |120.0 |'''157.4''' |204.8 |260.9 |324.2 |393.7 |468.8 |549.8 |638.2 |736.5 |849.1 |982.1 |-|260 |185.5 |183.3 |164.1 |137.8 |111.9 |92.0 |81.8 |83.4 |97.8 |124.8 |'''163.6''' |213.0 |271.3 |337.2 |409.4 |487.5 |571.8 |663.7 |766.0 |883.1 |1021.4 |-|270 |192.7 |190.3 |170.4 |143.1 |116.2 |95.6 |85.0 |86.7 |101.6 |129.6 |'''169.9''' |221.2 |281.7 |350.1 |425.2 |506.3 |593.8 |689.2 |795.4 |917.0 |1060.7 |-|280 |199.8 |197.4 |176.7 |148.4 |120.5 |99.1 |88.1 |89.9 |105.3 |134.4 |'''176.2''' |229.4 |292.2 |363.1 |440.9 |525.0 |615.8 |714.7 |824.9 |951.0 |1099.9 |-|290 |206.9 |204.4 |183.0 |153.7 |124.8 |102.7 |91.3 |93.1 |109.1 |139.2 |'''182.5''' |237.6 |302.6 |376.1 |456.7 |543.8 |637.8 |740.3 |854.3 |985.0 |1139.2 |-|300 |214.1 |211.5 |189.3 |159.0 |129.1 |106.2 |94.4 |96.3 |112.9 |144.0 |'''188.8''' |245.7 |313.0 |389.0 |472.4 |562.5 |659.8 |765.8 |883.8 |1018.9 |1178.5 |} =Calories burned running on slopes (Kg & Km)=This table is a metric equivalent of the table immediately above.{| class="wikitable"|-|  | colspan="21" |<center>Slope</center> |-|Weight Kg |-50% |-45% |-40% |-35% |-30% |-25% |-20% |-15% |-10% |-5% |'''0%''' |5% |10% |15% |20% |25% |30% |35% |40% |45% |50% |-|30 |29.3 |28.9 |25.9 |21.7 |17.7 |14.5 |12.9 |13.2 |15.4 |19.7 |'''25.8''' |33.6 |42.8 |53.2 |64.6 |76.9 |90.2 |104.7 |120.8 |139.3 |161.1 |-|35 |34.1 |33.7 |30.2 |25.4 |20.6 |16.9 |15.1 |15.4 |18.0 |23.0 |'''''''''30.1''' |39.2 |49.9 |62.0 |75.3 |89.7 |105.2 |122.1 |141.0 |162.5 |188.0 |-|40 |39.0 |38.5 |34.5 |29.0 |23.5 |19.4 |17.2 |17.5 |20.6 |26.3 |'''34.4''' |44.8 |57.1 |70.9 |86.1 |102.5 |120.3 |139.6 |161.1 |185.7 |214.8 |-|45 |43.9 |43.4 |38.8 |32.6 |26.5 |21.8 |19.4 |19.7 |23.1 |29.5 |'''38.7''' |50.4 |64.2 |79.8 |96.9 |115.4 |135.3 |157.0 |181.2 |208.9 |241.7 |-|50 |48.8 |48.2 |43.1 |36.2 |29.4 |24.2 |21.5 |21.9 |25.7 |32.8 |'''43.0''' |56.0 |71.3 |88.6 |107.6 |128.2 |150.3 |174.5 |201.4 |232.1 |268.5 |-|55 |53.6 |53.0 |47.5 |39.8 |32.4 |26.6 |23.7 |24.1 |28.3 |36.1 |'''47.3''' |61.6 |78.5 |97.5 |118.4 |141.0 |165.4 |191.9 |221.5 |255.4 |295.4 |-|60 |58.5 |57.8 |51.8 |43.5 |35.3 |29.0 |25.8 |26.3 |30.9 |39.4 |'''51.6''' |67.2 |85.6 |106.4 |129.2 |153.8 |180.4 |209.4 |241.6 |278.6 |322.2 |-|65 |63.4 |62.6 |56.1 |47.1 |38.3 |31.5 |28.0 |28.5 |33.4 |42.7 |'''55.9''' |72.8 |92.7 |115.2 |139.9 |166.6 |195.4 |226.8 |261.8 |301.8 |349.1 |-|70 |68.3 |67.5 |60.4 |50.7 |41.2 |33.9 |30.1 |30.7 |36.0 |45.9 |'''60.2''' |78.4 |99.9 |124.1 |150.7 |179.4 |210.5 |244.3 |281.9 |325.0 |375.9 |-|75 |73.2 |72.3 |64.7 |54.3 |44.1 |36.3 |32.3 |32.9 |38.6 |49.2 |'''64.5''' |84.0 |107.0 |133.0 |161.4 |192.3 |225.5 |261.7 |302.0 |348.2 |402.8 |-|80 |78.0 |77.1 |69.0 |58.0 |47.1 |38.7 |34.4 |35.1 |41.1 |52.5 |'''68.8''' |89.6 |114.1 |141.8 |172.2 |205.1 |240.5 |279.2 |322.2 |371.4 |429.6 |-|85 |82.9 |81.9 |73.3 |61.6 |50.0 |41.1 |36.6 |37.3 |43.7 |55.8 |'''73.1''' |95.2 |121.2 |150.7 |183.0 |217.9 |255.6 |296.6 |342.3 |394.6 |456.5 |-|90 |87.8 |86.7 |77.6 |65.2 |53.0 |43.6 |38.7 |39.5 |46.3 |59.1 |'''77.4''' |100.8 |128.4 |159.5 |193.7 |230.7 |270.6 |314.1 |362.4 |417.9 |483.3 |-|95 |92.7 |91.6 |82.0 |68.8 |55.9 |46.0 |40.9 |41.7 |48.9 |62.3 |'''81.7''' |106.4 |135.5 |168.4 |204.5 |243.5 |285.6 |331.5 |382.6 |441.1 |510.2 |-|100 |97.5 |96.4 |86.3 |72.4 |58.8 |48.4 |43.0 |43.9 |51.4 |65.6 |'''86.0''' |112.0 |142.6 |177.3 |215.3 |256.3 |300.7 |349.0 |402.7 |464.3 |537.0 |-|105 |102.4 |101.2 |90.6 |76.1 |61.8 |50.8 |45.2 |46.1 |54.0 |68.9 |'''90.3''' |117.6 |149.8 |186.1 |226.0 |269.2 |315.7 |366.4 |422.9 |487.5 |563.9 |-|110 |107.3 |106.0 |94.9 |79.7 |64.7 |53.2 |47.3 |48.3 |56.6 |72.2 |'''94.6''' |123.2 |156.9 |195.0 |236.8 |282.0 |330.7 |383.9 |443.0 |510.7 |590.7 |-|115 |112.2 |110.8 |99.2 |83.3 |67.7 |55.7 |49.5 |50.5 |59.1 |75.5 |'''98.9''' |128.8 |164.0 |203.9 |247.6 |294.8 |345.7 |401.3 |463.1 |533.9 |617.6 |-|120 |117.1 |115.6 |103.5 |86.9 |70.6 |58.1 |51.6 |52.6 |61.7 |78.8 |'''103.3''' |134.4 |171.2 |212.7 |258.3 |307.6 |360.8 |418.7 |483.3 |557.2 |644.4 |-|125 |121.9 |120.5 |107.8 |90.5 |73.6 |60.5 |53.8 |54.8 |64.3 |82.0 |'''107.6''' |140.0 |178.3 |221.6 |269.1 |320.4 |375.8 |436.2 |503.4 |580.4 |671.3 |-|130 |126.8 |125.3 |112.2 |94.2 |76.5 |62.9 |55.9 |57.0 |66.9 |85.3 |'''111.9''' |145.6 |185.4 |230.5 |279.8 |333.2 |390.8 |453.6 |523.5 |603.6 |698.1 |-|135 |131.7 |130.1 |116.5 |97.8 |79.4 |65.3 |58.1 |59.2 |69.4 |88.6 |'''116.2''' |151.2 |192.6 |239.3 |290.6 |346.1 |405.9 |471.1 |543.7 |626.8 |725.0 |-|140 |136.6 |134.9 |120.8 |101.4 |82.4 |67.8 |60.2 |61.4 |72.0 |91.9 |'''120.5''' |156.8 |199.7 |248.2 |301.4 |358.9 |420.9 |488.5 |563.8 |650.0 |751.8 |-|145 |141.4 |139.7 |125.1 |105.0 |85.3 |70.2 |62.4 |63.6 |74.6 |95.2 |'''124.8''' |162.4 |206.8 |257.0 |312.1 |371.7 |435.9 |506.0 |583.9 |673.2 |778.7 |} =Calories burned walking on slopes (Pounds & Miles)=This table shows the calories burned while walking on different slopes. To use, look up your weight in the first column, then read across for the number of calories burned on different slopes. {| class="wikitable"|-|  | colspan="21" |<center>Slope</center> |-|Weight  Pounds |-50% |-45% |-40% |-35% |-30% |-25% |-20% |-15% |-10% |-5% |'''0%''' |5% |10% |15% |20% |25% |30% |35% |40% |45% |50% |-|70 |34.8 |44.1 |42.9 |35.9 |27.0 |18.9 |13.3 |11.5 |13.8 |20.3 |'''30.6''' |44.1 |60.0 |77.6 |96.4 |116.1 |136.9 |159.3 |184.8 |215.4 |254.2 |-|80 |39.7 |50.4 |49.0 |41.1 |30.9 |21.5 |15.2 |13.1 |15.8 |23.2 |'''35.0''' |50.4 |68.5 |88.7 |110.2 |132.7 |156.4 |182.1 |211.2 |246.2 |290.5 |-|90 |44.7 |56.7 |55.1 |46.2 |34.7 |24.2 |17.1 |14.7 |17.7 |26.1 |'''39.3''' |56.6 |77.1 |99.8 |124.0 |149.3 |176.0 |204.8 |237.6 |276.9 |326.9 |-|100 |49.7 |63.0 |61.3 |51.3 |38.6 |26.9 |19.0 |16.4 |19.7 |29.0 |'''43.7''' |62.9 |85.7 |110.8 |137.7 |165.9 |195.5 |227.6 |264.0 |307.7 |363.2 |-|110 |54.6 |69.3 |67.4 |56.5 |42.5 |29.6 |20.9 |18.0 |21.7 |31.9 |'''48.1''' |69.2 |94.2 |121.9 |151.5 |182.5 |215.1 |250.4 |290.4 |338.5 |399.5 |-|120 |59.6 |75.6 |73.5 |61.6 |46.3 |32.3 |22.8 |19.6 |23.6 |34.8 |'''52.5''' |75.5 |102.8 |133.0 |165.3 |199.1 |234.6 |273.1 |316.8 |369.3 |435.8 |-|130 |64.6 |81.9 |79.6 |66.7 |50.2 |35.0 |24.7 |21.3 |25.6 |37.7 |'''56.8''' |81.8 |111.4 |144.1 |179.0 |215.7 |254.2 |295.9 |343.2 |400.0 |472.1 |-|140 |69.5 |88.2 |85.8 |71.9 |54.0 |37.7 |26.6 |22.9 |27.6 |40.6 |'''61.2''' |88.1 |119.9 |155.2 |192.8 |232.2 |273.7 |318.6 |369.6 |430.8 |508.4 |-|150 |74.5 |94.5 |91.9 |77.0 |57.9 |40.4 |28.5 |24.5 |29.6 |43.5 |'''65.6''' |94.4 |128.5 |166.3 |206.6 |248.8 |293.3 |341.4 |396.0 |461.6 |544.8 |-|160 |79.5 |100.8 |98.0 |82.1 |61.8 |43.1 |30.4 |26.2 |31.5 |46.4 |'''69.9''' |100.7 |137.0 |177.4 |220.4 |265.4 |312.8 |364.1 |422.4 |492.4 |581.1 |-|170 |84.4 |107.2 |104.2 |87.3 |65.6 |45.8 |32.3 |27.8 |33.5 |49.3 |'''74.3''' |107.0 |145.6 |188.4 |234.1 |282.0 |332.4 |386.9 |448.8 |523.1 |617.4 |-|180 |89.4 |113.5 |110.3 |92.4 |69.5 |48.5 |34.2 |29.5 |35.5 |52.2 |'''78.7''' |113.3 |154.2 |199.5 |247.9 |298.6 |352.0 |409.7 |475.2 |553.9 |653.7 |-|190 |94.4 |119.8 |116.4 |97.5 |73.3 |51.2 |36.1 |31.1 |37.4 |55.1 |'''83.0''' |119.6 |162.7 |210.6 |261.7 |315.2 |371.5 |432.4 |501.6 |584.7 |690.0 |-|200 |99.3 |126.1 |122.5 |102.7 |77.2 |53.9 |38.0 |32.7 |39.4 |58.0 |'''87.4''' |125.9 |171.3 |221.7 |275.5 |331.8 |391.1 |455.2 |528.0 |615.4 |726.3 |-|210 |104.3 |132.4 |128.7 |107.8 |81.1 |56.6 |39.9 |34.4 |41.4 |60.9 |'''91.8''' |132.2 |179.9 |232.8 |289.2 |348.4 |410.6 |477.9 |554.4 |646.2 |762.7 |-|220 |109.3 |138.7 |134.8 |112.9 |84.9 |59.3 |41.8 |36.0 |43.4 |63.8 |'''96.2''' |138.5 |188.4 |243.9 |303.0 |365.0 |430.2 |500.7 |580.7 |677.0 |799.0 |-|230 |114.2 |145.0 |140.9 |118.1 |88.8 |61.9 |43.7 |37.6 |45.3 |66.7 |'''100.5''' |144.8 |197.0 |255.0 |316.8 |381.6 |449.7 |523.5 |607.1 |707.8 |835.3 |-|240 |119.2 |151.3 |147.0 |123.2 |92.6 |64.6 |45.6 |39.3 |47.3 |69.6 |'''104.9''' |151.1 |205.6 |266.0 |330.5 |398.1 |469.3 |546.2 |633.5 |738.5 |871.6 |-|250 |124.2 |157.6 |153.2 |128.4 |96.5 |67.3 |47.5 |40.9 |49.3 |72.5 |'''109.3''' |157.3 |214.1 |277.1 |344.3 |414.7 |488.8 |569.0 |659.9 |769.3 |907.9 |-|260 |129.1 |163.9 |159.3 |133.5 |100.3 |70.0 |49.4 |42.5 |51.2 |75.4 |'''113.6''' |163.6 |222.7 |288.2 |358.1 |431.3 |508.4 |591.7 |686.3 |800.1 |944.2 |-|270 |134.1 |170.2 |165.4 |138.6 |104.2 |72.7 |51.3 |44.2 |53.2 |78.3 |'''118.0''' |169.9 |231.3 |299.3 |371.9 |447.9 |527.9 |614.5 |712.7 |830.8 |980.6 |-|280 |139.1 |176.5 |171.5 |143.8 |108.1 |75.4 |53.2 |45.8 |55.2 |81.2 |'''122.4''' |176.2 |239.8 |310.4 |385.6 |464.5 |547.5 |637.3 |739.1 |861.6 |1016.9 |-|290 |144.0 |182.8 |177.7 |148.9 |111.9 |78.1 |55.1 |47.5 |57.1 |84.1 |'''126.8''' |182.5 |248.4 |321.5 |399.4 |481.1 |567.0 |660.0 |765.5 |892.4 |1053.2 |-|300 |149.0 |189.1 |183.8 |154.0 |115.8 |80.8 |57.0 |49.1 |59.1 |87.0 |'''131.1''' |188.8 |257.0 |332.5 |413.2 |497.7 |586.6 |682.8 |791.9 |923.2 |1089.5 |} =Calories burned walking on slopes (Kg & Km)=This table is a metric equivalent of the table immediately above.{| class="wikitable"|-|  | colspan="21" |<center>Slope</center> |-|Weight Kg |-50% |-45% |-40% |-35% |-30% |-25% |-20% |-15% |-10% |-5% |'''0%''' |5% |10% |15% |20% |25% |30% |35% |40% |45% |50% |-|30 |20.4 |25.8 |25.1 |21.1 |15.8 |11.0 |7.8 |6.7 |8.1 |11.9 |'''17.9''' |25.8 |35.1 |45.5 |56.5 |68.0 |80.2 |93.3 |108.3 |126.2 |148.9 |-|35 |23.8 |30.2 |29.3 |24.6 |18.5 |12.9 |9.1 |7.8 |9.4 |13.9 |'''20.9''' |30.1 |41.0 |53.0 |65.9 |79.4 |93.6 |108.9 |126.3 |147.2 |173.8 |-|40 |27.2 |34.5 |33.5 |28.1 |21.1 |14.7 |10.4 |8.9 |10.8 |15.9 |'''23.9''' |34.4 |46.8 |60.6 |75.3 |90.7 |106.9 |124.4 |144.3 |168.3 |198.6 |-|45 |30.6 |38.8 |37.7 |31.6 |23.7 |16.6 |11.7 |10.1 |12.1 |17.8 |'''26.9''' |38.7 |52.7 |68.2 |84.7 |102.0 |120.3 |140.0 |162.4 |189.3 |223.4 |-|50 |33.9 |43.1 |41.9 |35.1 |26.4 |18.4 |13.0 |11.2 |13.5 |19.8 |'''29.9''' |43.0 |58.5 |75.8 |94.1 |113.4 |133.6 |155.6 |180.4 |210.3 |248.2 |-|55 |37.3 |47.4 |46.1 |38.6 |29.0 |20.3 |14.3 |12.3 |14.8 |21.8 |'''32.9''' |47.3 |64.4 |83.3 |103.6 |124.7 |147.0 |171.1 |198.5 |231.4 |273.1 |-|60 |40.7 |51.7 |50.3 |42.1 |31.7 |22.1 |15.6 |13.4 |16.2 |23.8 |'''35.9''' |51.6 |70.3 |90.9 |113.0 |136.1 |160.4 |186.7 |216.5 |252.4 |297.9 |-|65 |44.1 |56.0 |54.4 |45.6 |34.3 |23.9 |16.9 |14.5 |17.5 |25.8 |'''38.8''' |55.9 |76.1 |98.5 |122.4 |147.4 |173.7 |202.2 |234.6 |273.4 |322.7 |-|70 |47.5 |60.3 |58.6 |49.1 |36.9 |25.8 |18.2 |15.7 |18.9 |27.8 |'''41.8''' |60.2 |82.0 |106.1 |131.8 |158.7 |187.1 |217.8 |252.6 |294.5 |347.5 |-|75 |50.9 |64.6 |62.8 |52.6 |39.6 |27.6 |19.5 |16.8 |20.2 |29.7 |'''44.8''' |64.5 |87.8 |113.6 |141.2 |170.1 |200.5 |233.3 |270.6 |315.5 |372.3 |-|80 |54.3 |68.9 |67.0 |56.1 |42.2 |29.5 |20.8 |17.9 |21.6 |31.7 |'''47.8''' |68.8 |93.7 |121.2 |150.6 |181.4 |213.8 |248.9 |288.7 |336.5 |397.2 |-|85 |57.7 |73.2 |71.2 |59.7 |44.8 |31.3 |22.1 |19.0 |22.9 |33.7 |'''50.8''' |73.1 |99.5 |128.8 |160.0 |192.8 |227.2 |264.5 |306.7 |357.6 |422.0 |-|90 |61.1 |77.5 |75.4 |63.2 |47.5 |33.1 |23.4 |20.1 |24.2 |35.7 |'''53.8''' |77.4 |105.4 |136.4 |169.4 |204.1 |240.6 |280.0 |324.8 |378.6 |446.8 |-|95 |64.5 |81.9 |79.6 |66.7 |50.1 |35.0 |24.7 |21.3 |25.6 |37.7 |'''56.8''' |81.7 |111.2 |144.0 |178.9 |215.4 |253.9 |295.6 |342.8 |399.6 |471.6 |-|100 |67.9 |86.2 |83.8 |70.2 |52.8 |36.8 |26.0 |22.4 |26.9 |39.6 |'''59.8''' |86.0 |117.1 |151.5 |188.3 |226.8 |267.3 |311.1 |360.9 |420.7 |496.5 |-|105 |71.3 |90.5 |87.9 |73.7 |55.4 |38.7 |27.3 |23.5 |28.3 |41.6 |'''62.7''' |90.3 |122.9 |159.1 |197.7 |238.1 |280.7 |326.7 |378.9 |441.7 |521.3 |-|110 |74.7 |94.8 |92.1 |77.2 |58.0 |40.5 |28.6 |24.6 |29.6 |43.6 |'''65.7''' |94.6 |128.8 |166.7 |207.1 |249.5 |294.0 |342.2 |396.9 |462.7 |546.1 |-|115 |78.1 |99.1 |96.3 |80.7 |60.7 |42.3 |29.9 |25.7 |31.0 |45.6 |'''68.7''' |98.9 |134.7 |174.3 |216.5 |260.8 |307.4 |357.8 |415.0 |483.8 |570.9 |-|120 |81.5 |103.4 |100.5 |84.2 |63.3 |44.2 |31.2 |26.8 |32.3 |47.6 |'''71.7''' |103.2 |140.5 |181.8 |225.9 |272.1 |320.8 |373.3 |433.0 |504.8 |595.8 |-|125 |84.9 |107.7 |104.7 |87.7 |66.0 |46.0 |32.5 |28.0 |33.7 |49.6 |'''74.7''' |107.5 |146.4 |189.4 |235.3 |283.5 |334.1 |388.9 |451.1 |525.8 |620.6 |-|130 |88.3 |112.0 |108.9 |91.2 |68.6 |47.9 |33.8 |29.1 |35.0 |51.5 |'''77.7''' |111.9 |152.2 |197.0 |244.8 |294.8 |347.5 |404.5 |469.1 |546.9 |645.4 |-|135 |91.7 |116.3 |113.1 |94.7 |71.2 |49.7 |35.1 |30.2 |36.4 |53.5 |'''80.7''' |116.2 |158.1 |204.6 |254.2 |306.1 |360.8 |420.0 |487.2 |567.9 |670.2 |-|140 |95.0 |120.6 |117.3 |98.3 |73.9 |51.5 |36.4 |31.3 |37.7 |55.5 |'''83.7''' |120.5 |163.9 |212.1 |263.6 |317.5 |374.2 |435.6 |505.2 |588.9 |695.0 |-|145 |98.4 |124.9 |121.4 |101.8 |76.5 |53.4 |37.7 |32.4 |39.1 |57.5 |'''86.6'''|- valign="top"|124[[File:Energy cost and transition.8 jpg|169.8 right|219.7 thumb|273.0 300px|328Energy cost over time.8]]|387[[File:Energy cost and transition Distance.6 jpg|451.1 right|523.2 thumb|610.0 300px|719Energy cost over distance.9]]
|}
=Calories Per Hour=
This table shows the number of Calories used per hour for a person weighing <include_PHP file="CalorieInc_ShowWeight"/>.
<include_PHP file="CalorieInc_PerHour"/>
=Calories Per Distance=
This table shows the number of Calories used to cover a <include_PHP file="CalorieInc_ShowDistanceUnits"/>for a person weighing <include_PHP file="CalorieInc_ShowWeight"/>.
<include_PHP file="CalorieInc_PerDistance"/>
=Training Status Effects=
The graph on the below shows that there are slight, non-significant differences between runners and active non-runners. This indicates that training does not change the transition speed, though it's worth noting that the actual transition speed is slower than would be expected from the energy costs<ref name="Rotstein-2005"/>. Also note that the actual cost of running is not quite constant with speed, but actually goes down as you go faster.
[[File:Transition Runners.jpg|none|thumb|500px|The energy cost for runners and non-runners, showing the Preferred Transition Speed (PTS) and the Energetically Optimal Transition Speed (ETOS).]]
=Formula=
for those who like to create their own tables, below are the underlying formulas that I'm using. The cost of running (Cr<sub>i</sub>) and walking (Cw<sub>i</sub>) on a slope is given by these equations:
Cr<sub>i</sub> = 155.4i<sup>5</sup> - 30.4i<sup>4</sup> - 43.3i<sup>3</sup> + 46.3i<sup>2</sup> + 19.5i + 3.6
Cw<sub>i</sub> = 280.5i<sup>5</sup> - 58.7i<sup>4</sup>- 76.8i<sup>3</sup>+ 51.9i<sup>2</sup>2+ 19.6i + 2.5
Where i is the slope and the result I in Jules per Kg per Meter.
=References=
<references>
<ref name="Minetti-2002"> AE. Minetti, C. Moia, GS. Roi, D. Susta, G. Ferretti, Energy cost of walking and running at extreme uphill and downhill slopes., J Appl Physiol, volume 93, issue 3, pages 1039-46, Sep 2002, doi [http://dx.doi.org/10.1152/japplphysiol.01177.2001 10.1152/japplphysiol.01177.2001], PMID [http://www.ncbi.nlm.nih.gov/pubmed/12183501 12183501]</ref>
<ref name="Rotstein-2005"> A. Rotstein, O. Inbar, T. Berginsky, Y. Meckel, Preferred transition speed between walking and running: effects of training status., Med Sci Sports Exerc, volume 37, issue 11, pages 1864-70, Nov 2005, PMID [http://www.ncbi.nlm.nih.gov/pubmed/16286854 16286854]</ref>
<ref name="VernilloSavoldelli2015">Gianluca Vernillo, Aldo Savoldelli, Andrea Zignoli, Spyros Skafidas, Alessandro Fornasiero, Antonio La Torre, Lorenzo Bortolan, Barbara Pellegrini, Federico Schena, Energy cost and kinematics of level, uphill and downhill running: fatigue-induced changes after a mountain ultramarathon, Journal of Sports Sciences, volume 33, issue 19, 2015, pages 1998–2005, ISSN [http://www.worldcat.org/issn/0264-0414 0264-0414], doi [http://dx.doi.org/10.1080/02640414.2015.1022870 10.1080/02640414.2015.1022870]</ref>
<ref name="VernilloSavoldelli2016">Gianluca Vernillo, Aldo Savoldelli, Spyros Skafidas, Andrea Zignoli, Antonio La Torre, Barbara Pellegrini, Guido Giardini, Pietro Trabucchi, Grégoire P. Millet, Federico Schena, An Extreme Mountain Ultra-Marathon Decreases the Cost of Uphill Walking and Running, Frontiers in Physiology, volume 7, 2016, ISSN [http://www.worldcat.org/issn/1664-042X 1664-042X], doi [http://dx.doi.org/10.3389/fphys.2016.00530 10.3389/fphys.2016.00530]</ref>
<ref name=" Minetti 1994">Minetti, A. E., L. P. Ardigo, and F. Saibene. "Mechanical determinants of the minimum energy cost of gradient running in humans." Journal of Experimental Biology 195.1 (1994): 211-225.</ref>
<ref name="SnyderKram2012">K. L. Snyder, R. Kram, J. S. Gottschall, The role of elastic energy storage and recovery in downhill and uphill running, Journal of Experimental Biology, volume 215, issue 13, 2012, pages 2283–2287, ISSN [http://www.worldcat.org/issn/0022-0949 0022-0949], doi [http://dx.doi.org/10.1242/jeb.066332 10.1242/jeb.066332]</ref>
</references>
[[Category:Science]]
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