When I first heard that walking and running the same distance burns the same number of calories, I was thrilled. It sounded like the perfect excuse to take it easy! But, as it turns out, this is a common misconception. If you’ve heard the same, don’t worry—I’m here to set the record straight. Keep reading to find out why running and walking aren’t equal when it comes to burning calories.
Why Running Burns More Calories
Let’s break it down. Distance alone doesn’t determine how many calories you burn. Factors like exercise intensity, duration, and your body weight play major roles in determining the total calorie burn (TCB). It’s simple science—when you run, you’re working harder, which means your body uses more energy to keep you moving.
A 2004 study conducted by Syracuse University titled “Energy Expenditure of Walking and Running” found that men burned an average of 124 calories running and 88 calories walking for the same distance. For women, the numbers were 105 calories for running and 74 calories for walking. In general, running burns about 50% more calories than walking over the same distance. So, running is certainly more time-efficient when it comes to burning calories.
Walking Can Still Burn Calories—With Time
But does that mean walking isn’t a good option? Not at all! Here’s the key point: even though walking burns fewer calories per minute than running, you can achieve the same calorie burn if you’re willing to walk for a longer period of time.
For example, according to Calories Per Hour, walking 2 miles in 1 hour can burn 164 calories, while running 1.5 miles in 15 minutes burns 164 calories. The difference is time: walking takes longer to burn the same amount, but it’s still effective.
Factors That Influence Calorie Burn
Another factor to consider is that your weight and fitness level also affect how many calories you burn during exercise. Heavier individuals will naturally burn more calories because it requires more energy to move their bodies. On the other hand, people who are more physically fit may burn fewer calories because their bodies have become more efficient at using energy. Interestingly, those who are fit tend to burn a higher percentage of calories from fat during exercise, compared to those who are less fit.
Is Walking as Good as Running?
While running clearly burns more calories in a shorter amount of time, walking is still a fantastic form of exercise. It’s lower impact, which makes it easier on the joints and more accessible to a wider range of people, including those recovering from injury or those new to fitness.
Walking also offers other benefits, such as improved cardiovascular health, stress relief, and a great opportunity to enjoy the outdoors. If you’re looking for an exercise you can sustain over a long period of time, walking may be the better option for you.
Final Thoughts
So, which is better for burning calories: running or walking? Running is more efficient if you’re short on time and want to maximize your calorie burn. But if you enjoy a more relaxed pace, walking can absolutely get you the same results over a longer duration. At the end of the day, the best exercise is the one you’ll stick to, so choose the activity that fits your lifestyle and makes you feel great.
Whether you’re running, walking, or a mix of both, consistency is what counts. Stay active, listen to your body, and remember that both forms of exercise can help you achieve your health and fitness goals.