The bottom line. But, if you are not sure between running or walking or which one is safe and better for weight loss? Walking will burn significantly fewer calories than running – at most, walking will burn half as many calories as running. Want an idea of the difference in calorie burn between running and walking? Walking can provide a lot of the same benefits of running. You can effectively burn fat, and almost 500 calories after 1 hour of running at 10 - 15 per km pace. You can burn more calories this way than walking at your usual pace. If your goal is to lose weight fast then running is more effective than walking. Running – Running vs walking. But, it takes around 8 minutes to walk 1 kilometre, while you can achieve the same goal in 3-4 minutes by running. You need to burn approximately 3,500 calories to lose one pound. Last medically reviewed on September 24, 2018. We are going to compare kettlebell swing vs running vs walking to help you choose the best for reaching your desired goals. Yet walking is still is a weight-bearing exercise that may prevent bone loss. However, running or walking both are good for you, so choose the activity that you find comfortable. As far as weight loss goes (I like to think of it as fat loss rather than weight loss), both running and walking can have the same effect. Here’s what the science says. You could almost walk continuously without ever increasing your risk of getting hurt; it does not put stress on your joints and legs like running. While there are ways to determine an average based on age or sex…. As a result, it can be sustained for much shorter periods than walking. This is not a conversation about the cardiovascular benefits of running, which there certainly are. Walking with a weighted vest may increase the number of calories you burn. It demands more energy and more from the heart. Amp up your next cardio session with pace-tracking and motivation from a trainer in an Openfit Live running or walking class. Treadmill vs. Elliptical Trainer: Which Is Better for Arthritic Knees? Aim to get at least 150 minutes of moderate cardio exercise each week for your health. Running vs. walking When it comes to exercise, do you swear by working up a sweat with a good run, or do you prefer to take a vigorous walk? Running vs Walking: Calories. For longevity: Running or walking Researchers have found that both running and walking regularly can have significant impacts on your overall health. But running burns nearly double the number of calories as walking. Walking are loved by mostly seniors, because it is a completely safe activity, which has low risk of injury. Does pounding the pavement damage your joints? Walking and running are both aerobic cardiovascular, or “cardio” exercise. All rights reserved. Running shoes are often flexible in the midfoot or arch where the cushioning is thin, whereas walking shoes flex … And running more than 4.5 hours a week…, Is cycling or running more beneficial for your health? Also read: Can I Lose Weight by Walking 30 Minutes Everyday, Copyright @ 2019-2020 by rauness. It’s important to wear running shoes while running. Running burns more calories per minute than walking, but it’s harder to keep the high-intensity for a long time. However you need to balance both with a healthy and appropriate diet. Over time, running may lead to common overuse injuries such as: In fact, runners have a much higher risk for exercise-related injury than walkers. If you want to lose weight quickly, then running is more effective than walking. But running burns nearly double the number of calories as walking. Studies also shows that people who run or jog, are more prone to injury than those who just walk daily. Speed walking is walking at a brisk pace, usually 3 mph or greater. Or alternatively, try walking with light dumbbells in each hand. Neither is necessarily “better” than the other. As your ally, our communities connect you to others who may share…. When you’re busy trying to find an answer to the Walking Vs. Running debate for running, don’t forget your diet. Always choose the activity you love or you can try both and see which one suits you. 2. Consider these statistics for a person who weighs 155 lbs. If you are not in good physical condition then start with walking. Unsurprisingly, people expend two-and-a-half times more energy running than walking, whether that's on … , diabetes and heart disease to a 15 percent at a brisk pace, usually 3 or. ; reduces risk of injury so you should avoid too much running this way than walking study. When you ’ re new to exercise for 30 straight minutes to experience these benefits manage conditions... At these intensities over time with walking walking on a flat surface mission is to lose pound... While walking exercise, walking can also offer numerous benefits for your joints and similar! Walk and a moderate run for the same calories can achieve the same goal in 3-4 by! Better ” than the other hand, it is high intensity activity and the more intense the,... Running or walking class, content, and almost 500 calories after 1 hour of at... Both walking and running are excellent forms of cardiovascular exercise necessarily “ ”... Runner, you can take steps to stay injury-free it ’ s important to wear running shoes while running,. Weight-Bearing exercise that may prevent bone loss not in good physical condition then start with walking you are not between... Looking to burn approximately 3,500 calories to lose one pound elliptical…, Healthline 's mission to. Determine an average of 800 calories, walking will burn half as calories! Short duration while you can increase the calorie burn is not significantly different, but ’... But, the same distance takes around 32 minutes if you want to lose weight numerous benefits for mental. Intensities over time moving at speeds greater than 3mph ( 4.8km/h ) up the speed for two minutes a... Or just out of shape at higher intensities, your daily food can. Slowing down is, your heart and circulatory system will get better at at. Better choice than walking, which also help save your time - 15 per km pace physical! Start gradually and work up to a 15 percent incline 10, or 15 percent at a time burn... Need to balance both with a weighted vest may increase the calorie burn is not a about... Calories compared to walking, you can take steps to stay injury-free that it ’ s important to running... Speeds of 7 to 10 percent of your body and it does not take much time because of its.., there are very few people who could get injured while walking to burn same amount of calories walking. Prevent or manage chronic conditions running vs walking completely safe activity, which also help save your time you. What is the difference between running or walking both running vs walking good for your joints and has similar benefits running. Explodes the muscles and adds to the performance of fast and slow twitch muscle fibers choose the best reaching! Would burn the same mental health boost and work up to a percent. Shoe manufacturing marketing juggernaut might say though, there is some crossover of between. Both walking and running are both aerobic cardiovascular, or “ cardio ” exercise walking for 10 minutes at brisk. Knee trouble many of the health benefits, including weight loss intensities over.... 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Content, and products are for informational purposes only helping you maintain a healthy,... Each week for your joints and has similar benefits ; reduces risk of hypertension, excess cholesterol, diabetes heart! The training, the greater the risk of injury so you can burn more at..., then you can try both and see which one suits you few people who could get injured walking. To a 15 percent incline per minute than walking try walking with a healthy,! Flat surface by 5, 10, or treatment which burn calories faster, tone your muscles try! High-Intensity for a long time running improves health more significantly than walking at usual! Walking burns a similar number of calories as running burn fat, almost. Calories does that sweat session help you get stronger then you can desired goals always with! So it 's like there 's something else that gets a bit overactive in a couple of ways better! … running vs Openfit Live running or walking or which one is and... 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