You’d think that if you walked the same distance as you ran, you’d burn the same amount of calories, but it would take you longer to do that. Unfortunately, that’s not how it works. So, which does burn more calories, walking or running? You calculate the number of calories burned per mile, rather than per hour or minute, since everyone knows you’ll burn more calories per minute running than you would if you walked. Running burns the most calories per mile than walking, but not by very much, and at high walking speeds, the difference is imperceptible.
What’s the difference between fast walking and running?
One study found that people who walked fast burnt as many calories as slower running. If someone walked at a speed of a mile every 12 minutes and at a second session ran at a pace of a mile every 12 minutes, both sessions would burn the same number of calories. However, walking isn’t just slower running, it’s quite different and so is the difference it makes to your body.
Running is harder on your body.
Running is high-impact, since both feet leave the ground when you take a stride, creating an impact when they touch back on the ground. When you walk fast, at least one foot is on the ground, making it a far lower impact. Runners have to absorb an impact of three times their body weight because of the impact created. If you have joint issues, walking is far better exercise, especially if you walk very fast.
Increase the number of calories you burn walking.
Running isn’t right for everyone, no matter how much you want to lose weight. You can increase the number of calories you burn when you walk several ways. Wearing leg or wrist weights is one. Pumping your arms briskly also increases the calories burned. Another way to ensure you burn more calories is to make your walk a HIIT—high-intensity interval training walk, where you adjust the speed every few minutes from high intensity to a recovery pace, then back again to high intensity.
- Can running increase the risk of osteoarthritis and hip replacement? One study found that runners had a lower risk of hip replacement than walkers. However, it might not be the exercise, but the participants’ BMI that made a difference, since on average, runners were thinner.
- One study found that running as little as once a week can cause overuse injuries like Achilles tendonitis, shin splints and stress fractures. People who walk have a far lower risk of injuries.
- You can burn more calories when you’re walking by walking on terrain that has hills. Walking uphill burns far more calories. If you’re in the city, include a walk where you have to walk up a set of stairs to burn more calories.
- No matter what type of exercise you choose and regardless of how many calories it burns, always check with your healthcare professional before starting any program of exercise.
For more information, contact us today at Targeted Nutrition Technologies