There are a lot of variables that go into the actual number of calories burned by any given individual in any exercise beyond speed and duration.” “But all of these estimates of calories burned are just that: estimates. “Using a variety of sources and taking a ‘midpoint’ might help keep you honest,” says Hamilton. Running: Which Is Better for Weight Loss?įrom a weight loss perspective, running is the clear winner: When researchers compared 32,000 runners from the National Runners’ Health Study with 15,000 walkers from the National Walkers’ Health Study after about six years, they found that calories burned through running led to 90 percent more weight loss than calories burned through walking.įitness trackers and fitness equipment can tally your calories burned while exercising, but they’re not always accurate. Your body uses that energy to repair any microdamage from exercise as well. When exercising, you burn some of your stored fuels replenishing those stores takes energy. “The greater the intensity and volume, the more calories will be burned after the exercise is completed,” explains Iain Hunter, Ph.D., a professor of exercise sciences at Brigham Young University. That’s because the body requires energy to recover from exercise. Research published in the The Journal of Strength & Conditioning Research found that the afterburn lasts five minutes longer for runners than it did for walkers. Running also has a slightly higher “afterburn” (or excess post-exercise oxygen consumption) effect than walking-meaning, your body will continue to burn calories after you’re done exercising until your body returns to its normal resting state. How to Build a Sustainable Training Plan.Translation: The more intense the activity, the greater the demand for fuel-and since walking is less intense and demanding than running, it doesn’t demand that ATP be produced at the same rate. The process of making useable energy (ATP) from stored fuel (glycogen and fat) is dependent on how much you need and how quickly you need it.” “Your body stores only a limited amount of ATP (enough for only a few seconds of activity), so it needs to replenish that supply, and it does so by metabolizing your stored fuels (glycogen and fat). running: “Muscle action that propels you from point A to B requires the utilization of a thing called ATP,” explains Janet Hamilton, C.S.C.S., an exercise physiologist and owner of Running Strong. Here’s why that calorie burn is so different when you’re walking vs. Walking, a “moderate” exercise, uses 3 to 6 METs running, which is typically classified as “vigorous,” uses 6 METs or more. Your body burns one MET while lounging on the couch. To estimate the amount of energy-remember, energy equals calories-the body uses during physical activity (versus when you’re at rest), scientists use a unit that measures the metabolic equivalent for task (MET). “Running burns loads more calories per minute than walking because that mile that costs 10 to 30 percent more calories is being completed in as little as half the time.” “There’s a difference in calories per mile between walking and running of maybe 10 to 30 percent depending on the conditions, a runner’s experience, etc.,” Harrison explains. For a 30-minute run, that works out to around 453 calories burned running compared to around 261 calories burned while walking for 30 minutes. That same person would burn approximately 8.7 calories per minute walking. Why You Should Add Sexy Pace Runs to Your RoutineĪ 160-pound person burns approximately 15.1 calories per minute running, according to the American Council of Exercise.The functional roles of muscles during sloped walking. Pickle NT, Grabowski AM, Auyang AG, Silverman AK. ![]() doi:10.4330/7.171Īmerican College of Sports Medicine. High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol. Research shows incline walking could be just as beneficial as running. Physical activity guidelines for Americans, 2nd edition. University of Michigan, University Health Services. Weight loss expectations and determinants in a large community-based sample. Role of physical activity for weight loss and weight maintenance. Physical activity for a healthy weight.Ĭox CE. ![]() ![]() Centers for Disease Control and Prevention.
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