Moderate Running (5 mph)
A steady‑state jog at roughly 12‑minute‑mile pace that builds cardiovascular endurance and burns significant calories. It strengthens the lower body while releasing endorphins to boost mood.
Calorie Burn Highlights
291
kcal estimated
8.3
Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 8.3 means this activity burns 8.3× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Moderate Running (5 mph)
- 1
Warm up with 3–5 minutes of brisk walking or light jogging.
- 2
Maintain an upright posture with a slight forward lean, landing on your mid‑foot beneath your hips.
- 3
Keep your arms bent at 90° and swing them naturally without crossing the midline.
- 4
Cool down with 3–5 minutes of easy walking followed by lower‑body stretches.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Glazed Donut (~290 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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