— Scott Crabiel, Personal Training Coordinator, Cleveland Clinic Akron General, Cleveland Clinic is a non-profit academic medical center. Some people say that the same calories are burned during walking and running, but this is not true. Say for example, 1 km of running and 1 km of walking burns the same calories. 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While walking can provide many of the same health benefits associated with running, a growing body of research suggests running may be best for weight loss. Finally, go running, walking, or both – choose the activity that makes you feel good. Does pounding the pavement damage your joints? But running burns nearly double the number of calories as walking. @font-face { font-family: 'AdihausDIN-Regular'; I contend that this is roughly equivalent to running the same distance as far as calories expended and exercise benefit - it just takes longer than running the same distance. #fbuilder .left_aligned .fields .dfield .small, #fbuilder .left_aligned .fields .dfield .medium { But if you compare calorie burn for the same distance, the most important factor is speed. @font-face { font-family: 'AdihausDIN-Bold'; That way you are more likely to stay active and burn calories more often! "—Jeff Galloway, U.S. Olympian. Your metabolic equivalence (MET) determines the amount of calories your body burns based on the level of intensity that is exerted. KristaKoo. Why is the difference in calorie burn between a moderate and a fast run so small? So does running burn more calories than walking? } The advantage is that you’ll strengthen your upper body, core, and legs. margin-bottom: 15px; But what about walking? Now you must be wondering… what about running or walking at different speeds? #fbuilder .left_aligned .fields.cff-calculated-field input { Running immediately without allowing your muscles to warm up can lead to cramps of even sprains. When it comes to trainers vs running shoes vs walking shoes, different physical activities call for the right athletic shoes for the job. Can you get away with just walking? The calculator below shows you approximately how many calories you burn walking vs. running at a set speed. Walking gives your muscles the “go” signal to move naturally, while jogging slowly allows them to get accustomed to a more rapid pace. Running is a more intense activity, so it burns more calories per minute than walking. Running: Just 14.2 minutes on a treadmill burnt 200 calories It took 27 minutes on a bike according to the Centre for Sports Science and Health study. border: 0; But if you compare calorie burn for the same distance, the most important factor is, Once you reach a certain running speed, further increases in calorie burn per minute are minimal. A: The short James O'Keefe, 58, is a cardiologist at Saint Luke's Mid America Heart Institute in Kansas City, MO. . Since running for a straight hour is pretty intense, especially if you're an exercise newbie, brisk walking is a great option. Results: Running required more energy (P < 0.01) for 1600 m than walking (treadmill: running 481 +/- 20.0 kJ, walking 340 +/- 14 kJ; track: running 480 +/- 23 kJ, walking 334 +/- 14 kJ) on both the track and treadmill. Running burns more calories than walking. While both are great workouts, your goals and abilities determine which is the more suitable exercise for you. Always go with miles or kilometers. Q: Can you burn the same amount of calories walking vs. running the same distance? Eg you run for 30 minutes and rest for 30 minutes you will burn x amount of calories during the run and about 50 calories during the rest. He disagrees and says that there would be more exercise benefit to running a mile than walking a mile in such aspects as better endurance, toning, cardio-vascular benefit, etc. font-size: 75px !important; Walking may burn more fat for fuel, but running burns more total calories, which will contribute to greater weight loss in total. @font-face { font-family: 'AdihausDIN-Medium'; Both these aerobic exercises help the body to lose weight and make general improvements in ones health. However, the two activities are different, as are the demands they place on your feet and your footwear. It is 〜8 km/h (〜 5mph) . 6 years ago. High intensity = calorie burn. Running the same distance as walking burns approximately double the calories (it's a far less efficient movement as you are wasting energy accelerating your mass upwards when running). Track your runs, set up training plans, and get motivated with friends in the. Running can burn a lot of calories and help you lose weight. Learn more about vaccine availability. If you wish to travel 7.5 miles, for example, and average a pace of 4 mph, your walk will take you about 113 minutes. That means that if we walk the same distance every day for three months while we get better at it, it will also get easier. Why? If you think “regular” walking is boring, try Nordic Walking! The same goes for jogging. A person’s body weight can affect caloric burn as well. If you find it easier to track your walks according to time, then, by all means, continue to do so. url('https://www.runtastic.com/blog/vcdn182/wp-content/themes/runtastic2018/fonts/AdihausDIN-Regular.eot') format('eot'); } That’s because jogging is slow running. You'll have to spend more time walking than you do running to get the same health benefits simply because it takes longer to walk than to run the same distance. Blown. Unlike what the shoe manufacturing marketing juggernaut might say though, there is some crossover of use between shoes for different activities. Should You Wear a Face Mask When Running Outdoors? Policy. Changing your nutrition is what really speeds up weight loss. So, if you run for 15 minutes, then you can easily do 4 kilometres. I was say the best answer is to measure it for yourself. However, for many people, walking on an incline will be easier than jogging or running. But what if you focus on distance instead of time? Share it with friends to inspire them too! Q: Can you burn the same amount of calories walking vs. running the same distance? At some point we need to start running. To understand why running burns more calories than walking that same distance, you need to know about something called excess post-exercise oxygen consumption (EPOC). BECOME AN ADIDAS RUNTASTIC AMBASSADOR – APPLY TODAY, 21 Days in 2021 – Download the Free Workout Plan to Feel the Change, Understanding Supercompensation to Avoid Overtraining, How to Get Rid of Cellulite? Runners pound the pavement, but running doesn’t necessarily … Doesn't running burn more calories? Walkers also see very little difference in calories per mile at walking speeds between 2.5 and 4 miles per hour. How would a 1 km (0.6 mi) run compare to a 1 km (0.6 mi) walk in terms of calories burned? In fact, a 160-pound person can burn 800 calories in one hour by running compared to only 300 calories in that time walking. Your heart rate should stay under 150, and you can most likely hold a conversation. When walking your body's weight is distributed more evenly on your feet than when you run How to Decide What’s Your Best Workout, What to Eat When You’re Training for a Marathon. padding-top: 15px; Running 1 km (0.6 mi)  = more (↑) calories burned per minute, less (↓) minutes being active, Walking 1 km (0.6 mi) = (↓) calories burned per minute, (↑) minutes being active, Many factors influence the calorie burn of both activities (age, weight, fitness level, pace, surface…). You could even spend two hours running in the opposite direction and then run back to the stairs and up them, and it would be the same amount of work. Your app would need to know whether you are walking or running, Runkeeper allows you to that in one app. Most people compromise with jogging as the best way to lose more calories. I've walked <2 miles today (0.5 mile commute, 0.8 miles for lunch, and whatever around the office), yet my iPhone is reporting 10.3 miles. In theory, there is a speed at which walking and running would burn approximately the same calories (per minute). Cleveland Clinic is a non-profit academic medical center. Unlike jogging and running, walking covers much less distance but can be done much longer. However, as walking is slower, it takes longer to walk 1 km (0.6 mi) than to run it. I'm not sure where you heard that running and walking one mile burns the same number of calories, but as you found out with your experiment, this statement is not correct. Cycling can help you build muscle in your lower half. What?! The speed increase from a slow walk to a moderate run can be 50-100%. Participants from the National Runners’ Health Study and the National Walkers’ Health Study were compared; they ranged in age from 18 to 80, and were tracked for 6 years. Choose a known distance, like a local track, and count your steps as you walk the distance and as you run it. How long you exercise, how fast/hard you exercise, how much you weigh, and your fitness level are the major determinants of calories burned. I really enjoy both walking and running. Weight. that running the same distance can burn 〜30% more calories than walking, If you run at high-intensity, you can benefit from additional calorie burn due to, It’s a good choice if you want to burn more calories in less time, Want to start running? The difference? The calculations will differ from actual calories burned to the individual differences as well as the possible afterburn effect. A study published in 2013 showed essentially the same health benefits from walking as running. I'd agree that the mechanical actions of walking and running are quite different, but the observation I'd make is that whilst your leading foot doesn't go as far forward when you're running, the driving action moves you across a longer distance whilst you're airborne. READ MORE > THE NOT-SO-SECRET KEY TO WEIGHT-LOSS MANAGEMENT. background-color: #FFF; "While walking takes longer, it will bestow the same endurance as running, while reducing injury risk. However, as walking is slower, it takes longer to walk 1 km (0.6 mi) than to run it. Running on flat surfaces takes more effort than walking on flat surfaces, but the difference between jogging and walking is considerably smaller. url('https://www.runtastic.com/blog/vcdn182/wp-content/themes/runtastic2018/fonts/AdihausDIN-Medium.woff') format('woff'), 1). While research suggests walking for distance may be the better option, it’s only beneficial so long as it works for you. We will no longer burn as many Calories and we will need to increase the pace or start jogging. Running shoes are lightweight for moving, hopefully, faster. Because if you reduce your calorie intake (how much you eat), both of these activities can provide enough extra calorie burn for successful weight loss. Unlike jogging and running, walking covers much less distance but can be done much longer. My running stride length varies, depending on my pace, whilst my cadence remains the same, as much as possible. Everyone knows a 15-minute run burns more calories than a 15-minute walk. Also mapquest measures by road so that can skew your distance if you are walking a different route. Therefore it would make sense that whether you walked or ran, you would expend the same amount of energy to cover the same distance. Unlike what the shoe manufacturing marketing juggernaut might say though, there is some crossover of use between shoes for different activities. We do not endorse non-Cleveland Clinic products or services. "Running moderately prolongs life more than walking does," said Peter Schnohr, a clinical cardiologist who has researched many aspects of exercise … I see patients all the time that plateau from running, they will run the same distance, speed and time, day in and day out. Walking can provide a lot of the same benefits of running. text-align: center; Here’s Why We All Need to Practice Vaccine Patience. than walking. background-color: #FFFFFF; By common logic, running would mean a slower rate of burning energy, but over an extended period of time, while running would mean burning energy faster, but over a much shorter time. These differences affect the need for, and design of, two different styles of shoes: walking and running. src: url('https://www.runtastic.com/blog/vcdn182/wp-content/themes/runtastic2018/fonts/AdihausDIN-Medium.ttf') format('ttf'), As your intensity increases, your body’s demand for oxygen also increases. 3. These differences affect the need for, and design of, two different styles of shoes: walking and running. You build muscle in your lower half 1999, when I joined the greater Fort Lauderdale road runners ’.. Training plans, and get motivated with friends in the park, pause, the. Approximately how many calories and help you burn if you ’ ll strengthen your upper body, Tired After?. Call for the same climbing stairs by walking, but it ’ s body weight can affect caloric as! Distances at an easy pace warm up can lead to the same distance Mask when running?! Really determine total calories, which will contribute to a moderate run burning...: now contacting patients to schedule COVID-19 vaccine appointments remains the same distance > the NOT-SO-SECRET to. Call for the same … so does running burn enough calories to help you lose weight you will get! S harder to keep the high-intensity for a mile would lead to cramps of sprains... … if you 're walking or running, but there are many advantages to exercising at higher... What really speeds up weight loss the demarcation between running and 1 km ( mi! Engage them in a way that will build much bulk, depending on my 6. … so does running burn enough calories to help you lose weight body burns based the... 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