TempoLife › Hiking and walking trails › running
Running trails
Trail-running and jogging loops, with distance, surface and elevation for pacing your effort.
What to know
Running burns the most calories per hour of any of these activities, but a runner covers a kilometre in fewer, longer strides than a walker — nearer 1,100 steps than 1,350. Soft forest trails are kinder to the legs than tarmac.
Individual running trails are being added from open trail data. The planning table below applies to any route.
Time, calories and steps by distance
| Distance | Time | Calories | Steps |
|---|---|---|---|
| 1 km | 7 min | ~76 kcal | ~1 100 |
| 3 km | 20 min | ~217 kcal | ~3 300 |
| 5 km | 33 min | ~358 kcal | ~5 500 |
| 10 km | 67 min | ~726 kcal | ~11 000 |
| 20 km | 133 min | ~1 441 kcal | ~22 000 |
Source: Calorie figures are MET-based estimates for a 70 kg person; times assume a steady pace on flat ground and exclude stops and climbing. · checked 2026-09-04
Frequently asked questions
How many calories does running trails burn?
About 650 kcal an hour for a 70 kg person, scaling up with your weight and the terrain.
How long will it take?
At a typical running trails pace of about 9 km/h, plus stops and any climbing.
Turn routes into results
TempoLife logs every walk, hike and ride and shows your weekly distance and calorie trend.