Running vs. Walking: Which is Better?

Coach Sapna on November 05, 2016

To run or to walk? What is better and which one burns more calories?


Walking and running exercises are similar in terms of characteristics as both take you from point A to point B. But, when it comes to fat loss, which one is better? How are these two different from each other? Before we compare both these activities lets know some common benefits of both. Running and walking both offer cardiovascular benefits. Also, they reduce the risk of cataracts with age. It also benefits bone density and in-turn bone strength.

Calories Burned

Walk Calories Burned Per Mile: 88.9
Run Calories Burned Per Mile: 112.5

Walk Calories Burned Per Minute: 4.78
Run Calories Burned Per Minute: 11.25

Walk After-Burn Per Mile: 21.7
Run After-Burn Per Mile: 46.1

Which Burns More Calories?

After seeing the statistics does running burns more calories as compared to walking. Well, the answer is both yes and no.

If you walk for 50 minutes or run for 20 minutes, both will give the same effect. But, if you walk for 20 minutes or run for 20 minutes, you will create a bigger calorie deficit by running.

So, I would advise that kick up your intensity if you are short on time. If you have more time, you are prone to injuries or have aversion to high-intensity activities, then a low-intensity exercise is the best for you. Walking, swimming and biking are some common low-intensity exercises. The thing to remember here is that the lower your exercise intensity, the lower the calorie expenditure. So, it is crucial that you exercise for a longer period.

What’s So Great About Walking?

Walking has some advantages that make it different from running, so here are some benefits of walking.

  • Walking has a lower risk of high blood pressure, diabetes, or heart disease than running.
  • Since walking is a low-impact activity, it is ideal for joints.Walking for weight loss is a good exercise.
  • Lower intensity exercise like walking burns energy directly from the fat stores as compared to high-intensity exercise like running.

Then Why Bother Running?

Now you might be thinking that if you can attain so many benefits just by walking, why give some extra effort for running? It is because the benefits of running outweigh the benefits of walking. So, why and how to lose weight by running? Here are some benefits.

  • Running gives a lower BMI and waist circumference than walking.
  • Running burns more calories in an hour as compared to walking, which makes it more time-efficient.
  • Runners can control their weight better which makes it easier for them to maintain weight loss in the long-term.
  • You can suppress your appetite and regulate hunger hormones through running.
  • Running for weight loss is an excellent exercise and it increases your metabolism.

Did You Know there is a difference in Running on Treadmill and running outdoors?

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.