Walking Or Running – Which Burns The Most Calories?

Walking or running - which burns the most calories?

Walking vs running for weight loss management


Both walking and running can be effective forms of exercise for weight loss management, but they have different intensities and benefits.

Here’s a comparison of walking and running for weight loss:


Calorie burn: Running generally burns more calories than walking due to its higher intensity. The exact number of calories burned depends on factors like your weight, pace, and duration of the exercise. However, running typically burns calories at a faster rate.

Impact on joints: Walking is a low-impact exercise that puts less stress on your joints compared to running. This makes it a suitable choice for people with joint issues or those who are overweight. Running, on the other hand, is a high-impact exercise that can put more strain on joints, especially if done incorrectly or excessively.

Cardiovascular health: Both walking and running contribute to cardiovascular health. They improve heart and lung function, lower blood pressure, and reduce the risk of heart disease. Running tends to provide more cardiovascular benefits due to its higher intensity, but regular brisk walking can also have a positive impact.

Sustainability: Walking is generally easier to sustain in the long term because it is a low-intensity activity that most people can incorporate into their daily routine. It is more accessible and can be enjoyed by people of various fitness levels and ages. Running requires more effort and may be challenging for beginners or individuals with certain health conditions.

Time commitment: Running typically allows you to cover more distance in a shorter period compared to walking, making it a more time-efficient exercise for burning calories. If time is a limiting factor, running may be a better option. However, if you have more time available, you can compensate for the lower intensity of walking by increasing the duration of your walks.





Generally, running burns more calories than walking for the same distance or time. Running is a higher intensity activity that involves more muscle groups and requires greater energy expenditure. When you run, you engage more muscles, such as your glutes, hamstrings, and calves, resulting in a higher calorie burn.


The exact number of calories burned depends on various factors, including your weight, speed, and terrain. However, as a rule of thumb, running can burn approximately twice as many calories as walking over the same distance. This is because running involves more vigorous movements and increases your heart rate significantly.


For instance, if you weigh around 160 pounds (72.5 kg), you can expect to burn approximately 314 calories per hour walking at a moderate pace (around 3-4 mph), while running at a pace of 6 mph may burn around 606 calories per hour.


It’s worth noting that both walking and running have their own benefits, and the choice between them depends on your fitness level, goals, and personal preferences. Walking is a low-impact exercise that is easier on the joints and accessible to most people, while running provides a more intense cardiovascular workout. Ultimately, the key is to engage in regular physical activity that you enjoy and can sustain over time.


Ultimately, the most effective exercise for weight loss management is the one that you enjoy and can stick to consistently. Both walking and running have their advantages and can contribute to weight loss when combined with a balanced diet. You can also incorporate a mix of both activities into your routine by using walking as a warm-up, cool-down, or active recovery on days when you’re running.



Running can be done indoors on a treadmill or outdoors on roads, trails, or tracks.

Proper nutrition plays a crucial role in supporting the energy needs, performance, and recovery of runners. Vitamins, minerals and supplements may also be needed to fill in the gaps.



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Check also: Best Supplements for Joints and Long Runs


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