Compendium category · 11 activities
Running
All 11 running activities in the Compendium, ranked by energy cost. The hardest is running uphill at 985 kcal an hour; the middle of the pack sits near 662.
| # | Activity | MET | 30 min | 1 hour |
|---|---|---|---|---|
| 1 | Running uphill | 13.4 | 492 | 985 |
| 2 | Running curved treadmill | 13 | 478 | 956 |
| 3 | Triathlon | 13 | 478 | 956 |
| 4 | Running | 11.5 | 423 | 845 |
| 5 | Skipping | 11.5 | 423 | 845 |
| 6 | Running downhill | 9 | 331 | 662 |
| 7 | Running 4.3 to 4.8 mph | 7.8 | 287 | 573 |
| 8 | Jogging | 6.15 | 226 | 452 |
| 9 | Running/jogging | 5.9 | 217 | 434 |
| 10 | Jogging on a mini-tramp | 4.5 | 165 | 331 |
| 11 | Jogging 2.6 to 3.7 mph | 3.3 | 121 | 243 |
Kilocalories for a 70 kg adult. Click any activity for the full weight and intensity breakdown.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Other categories
Bicycling 5Conditioning Exercise 53Dancing 19Fishing & Hunting 10Home Activities 58Home Repair 26Inactivity 27Lawn & Garden 34Miscellaneous 26Music Playing 20Occupation 72Religious Activities 19Self Care 5Sports 91Transportation 11Video Games 4Volunteer Activities 12Walking 28Water Activities 29Winter Activities 14
