Day one of C25k Calories

Cloudborn · May 2017

Hello everyone,

I have a quick question about the calories from day one of the c25k challenge. This is my first time doing any kind of running and I am quite unfit so it was a HUGE undertaking. I managed it, barely tho.

I warmed up at 4km/h (5mins)
I ran at 6km/h (1min intervals)
I walked at 2km/h (1.5min intervals). I would have liked to walk faster but I could tell after the first run that there was no way I could have done 4km/h walks as I wanted to. Figured it would be better to be slower and complete then only do 1/3 of the program.

So I'm very happy I finished it, my legs feel like jelly and I doubt I'll be able to walk tomorrow but its a start.

The only disheartening thing was the the number of calories my treadmill was saying I had burned in that 30min session.
It came to only 113 calories which feels a bit low for a 30min workout that had me pouring with sweat! However, I am really new to any kind of exercise so I don't really have a good idea about stuff like this. I just wanted to ask you guys to make sure that my treadmill is giving me the right numbers.

My stats:
Age: 26
Hight: 158cm (or 5"2)
Weight: 88kg (or 13"13 or 194lbs)

Thank you guys for any advice you will give me!

MelanieCN77 · May 2017

How long is the session total, it's about 20 minutes right? I rarely burn more than 100-125 cals in 20 minutes of straight running, or any other steady state cardio for that matter. That said, the treadmill counter is probably inaccurate. The only way to be more accurate is to track with a heart rate monitor.

ABabilonia · May 2017

Congrats on your first day of C25K. You don't measure calories burned by the amount of sweat you produce. You should try to link the app with MFP or get a GRAM to get a better estimate, but still this will not be 100% accurate. Meanwhile you should just use what the treadmill is giving you.

kuksabs · May 2017

There is an excel spreadsheet for those who do C25K, where you enter your weight and it shows the number of calories burned. Starts from day 1 to it entire 8 weeks. I'll try to post a link here if I find the site. I have saved it on my computer for easy access.

I did this last year, that's when I did a search online and got that chart. I started this C25K again yesterday.

Here's the link below, you will have to download it. Hope this works.

https://www.sendspace.com/file/3sty7d

Cloudborn · May 2017

Thanks for the spreadsheet link! I would say it's not accurate for me though as it says to walk at 3.5mph which is 5.6kph (i walked at 2kph and ran at 6kph) so it's going to be a lot less. Having seen that I'm satisfied that the 113 calories is accurate!

MeanderingMammal · May 2017

Pace in walking and running isn't particularly material to the calories expended.

Generally walking will give you a calorie burn per mile of bodyweight in lbs *0.3. running gives you bodyweight in lbs *0.6 per mile.

For the first four weeks I'd suggest just biasing towards walking, so 0.3, before increasing the factor to 0.6 for the later weeks. The error will net off over time, no need to get hung up on spurious accuracy.

pondee629 · May 2017

I agree with the Mammal, above. Body weight in pounds times miles completed times 0.3 for calories walking. After you're running more than walking you can start figuring running calories.

twinmom_112002 · May 2017

When I did C25K I would enter each work out in 2 segments. The total minutes walking and the total minutes running. I am now training for a marathon and my garmin does the work for me but when I forget my watch (the horror) I just use my average pace for the run to determine the calories. So in my 18 miler the other day I probably walked a mile or two in there (doing hr so I walk when my hr gets high) but my average pace was still 13:20 per mile.

Day one of C25k Calories

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