Walking or Running – Which Burns More Calories?
Posted by Jeff The Jock on October 5, 2008
A common misconception is that you burn way more calories when you go for a run compared to going for a walk – but this isn’t actually true.
It is true that you will burn calories at a faster rate if you run, but whether you cover a 3 mile distance in an hour or a half hour, when you get to the finish line your body did the same amount of work energy-wise.
The scientific way to look at Work is the formula: Work = Force X Distance. It takes energy to move your body over distance. If your body burns 10 calories to move a certain distance, going 5 times farther will burn 5 times the calories regardless of your speed.
The biggest factor in how many calories you burn is your weight. The heavier you are, the more energy it takes to move your body.
The Technical formula to figure this out is: Kilograms X Kilometers X 1.036
Here is the Imperial version: 0.76 Calories X Lbs X Miles
Here is the Combination version: 0.47 Calories X Lbs X Kilometers
For example, here is the Imperial formula for a 150 lb person who walks/runs 3.1 miles:
Total Calories = 0.76 X 150 X 3 = 353 calories burned
Here is the combination formula for a 150 lb person who walks/runs 5 kilometers:
Total Calories = 0.47 X 150 X 5 = 353 calories burned
Don’t get me wrong, there are benefits of moving your body at a faster rate. You won’t get a cardiovascular workout by moving slowly, and you won’t get any “after-burn” effect from a casual stroll, but if your concern is getting in some activity that will burn extra calories, walking works!
So if you are watching tv at home and using a treadmill, you can easily walk 5 K or 3 Miles in an hour without dripping in sweat and burn the same calories as a run.
Melissa said
Great post! I find this very motivating – you don’t have to run to exercise, brisk walking can be just as effective.
Terry said
Thanks for your help! Your posts are really helpful. I am glad to know I don’t have to run to burn fat.
Tuyen (two-yen) said
Hey Jeff and Russ;
I am a new listener who recently discovered your podcast searching through the health catagory in itunes … i love what you guys are doing, and you two are wonderful motivators to help me stay on track on my journey to healthy living. I am 27years old, 5′4″ and approximately 30lbs over my healthy weight range … i really like your advice on how to start eating and living like someone who is at a healthy weight you’d want to reach, it makes so much sense! i no longer think myself as someone who diets but someone who is on a journey to reach a more sensible eating habit using this method.
My questions for you guys are (and you might have covered these already … if you have forgive me for asking again, and let me know where to locate these information) … at what percentage to your maximum heart rate do you burn the most fat? how long should you workout at this heart rate percentage for most fat loss? do you burn more fat varying your heart rate or stay at a constant, steady pace? is it true that you only start to burn fat 30min into your cardio session?
I thank you guys so much for this wonderful podcast … please keep up the excellent work you guys are doing!