Schwarz M, Urhausen A, Schwarz L, Meyer T, Kindermann W. doi:10.1519/JSC.0b013e3181bac5c5Ĭenters for Disease Control and Prevention. Quantifying differences in the "fat burning" zone and the aerobic zone: Implications for training. American Heart Association Recommendations for Physical Activity in Adults and Kids.Īmerican Heart Association. Effect of aerobic exercise on echocardiographic epicardial adipose tissue thickness in overweight individuals. Walking and running the same distance won’t burn the same calories, unless you do it at the same speed – which is quite unlikely.įinally, go running, walking, or both – choose the activity that makes you feel good.Bairapareddy KC, Maiya AG, Kumar P, Nayak K, Guddattu V, Nayak V. Both walking and running burn enough calories to help you lose weight if you make necessary changes to your nutrition at the same time.Further increases in running speed won’t cause a dramatic increase in calories burned.
If you choose healthier foods, learn to prep your meals, and start tracking your food, you will lose weight no matter which activity you choose. Why?īecause if you reduce your calorie intake (how much you eat), both of these activities can provide enough extra calorie burn for successful weight loss.Ĭhanging your nutrition is what really speeds up weight loss. If you think “regular” walking is boring, try Nordic Walking! The advantage is that you’ll strengthen your upper body, core, and legs.Įven if running burns more calories than walking, both running and walking are good activities to help you lose weight. You can easily add walking minutes to your day without scheduling a special “workout”.One hour walks can be relaxing and you can burn 200+ calories.Due to less intensity, a higher percentage of calories burned comes from fat.ĭon’t worry if running is not your activity of choice, walking has amazing benefits and can help you lose weight as well. Want to start running? Track your runs, set up training plans, and get motivated with friends in the adidas Running App. It’s a good choice if you want to burn more calories in less time.If you run at high-intensity, you can benefit from additional calorie burn due to the afterburn effect.Studies show that running the same distance can burn 〜30% more calories than walking ( 1 ).Should you run or walk if you want to lose weight? Benefits of running for weight loss The calculations will differ from actual calories burned to the individual differences as well as the possible afterburn effect. *This calculator is based on METs (metabolic equivalents) for physical activity provided by the Compendium of Physical Activities. But when you run, 〜8 km/h (〜 5 mph) is a very slow jog. For the general population, a fast walking speed is 〜5-6 km/h (〜3-3.7 mph). However, that’s a very fast walking pace only trained race walkers could manage. In theory, there is a speed at which walking and running would burn approximately the same calories (per minute). But if you compare calorie burn for the same distance, the most important factor is speed. Many factors influence the calorie burn of both activities (age, weight, fitness level, pace, surface…). Walking 1 km (0.6 mi) = (↓) calories burned per minute, (↑) minutes being active.
Running 1 km (0.6 mi) = more (↑) calories burned per minute, less (↓) minutes being active.However, as walking is slower, it takes longer to walk 1 km (0.6 mi) than to run it. Running is a more intense activity, so it burns more calories per minute than walking. running the same distance – what burns more calories? How would a 1 km (0.6 mi) run compare to a 1 km (0.6 mi) walk in terms of calories burned? But what if you focus on distance instead of time? How do these two activities compare? Do you burn more calories running or walking the same distance?Įveryone knows a 15-minute run burns more calories than a 15-minute walk. But what about walking? Can you reach your weight loss goal by walking, too? Running can burn a lot of calories and help you lose weight.
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