If you want to plan your workouts effectively, you might ask how many calories burned walking or running. Both walking and running are outstanding cardiovascular exercises that improve heart health, boost mood, and help burn stored body fat.
However, running burns significantly more calories per minute than walking because it takes higher physical effort to push your body forward at faster speeds. You can calculate your exact calorie burn across 30+ physical activities using our free online calories burned calculator.
Comparing Calories Burned Walking or Running
Exercise scientists measure physical activity intensity using MET values (Metabolic Equivalent of Task): • 1.0 MET = The energy your body burns sitting quietly at rest.
Simple Exercise Calorie Formula: Calories Burned = MET Value × Body Weight in kg × Exercise Time in Hours
Standard MET Values for Walking and Running: • Brisk Walking (3.5 mph / 5.6 km/h): MET 4.3 • Fast Walking (4.5 mph / 7.2 km/h): MET 7.0 • Light Jogging (5.0 mph / 8.0 km/h): MET 8.3 • Moderate Running (6.0 mph / 9.7 km/h): MET 9.8 • Fast Running (7.5 mph / 12.0 km/h): MET 11.5
For example, consider a 170 lb (77.1 kg) adult exercising for 60 minutes: • 60 Minutes of Brisk Walking (3.5 mph, MET 4.3): - Calories Burned = 4.3 × 77.1 kg × 1.0 hr = 331.5 calories. • 60 Minutes of Running (6.0 mph, MET 9.8): - Calories Burned = 9.8 × 77.1 kg × 1.0 hr = 755.6 calories.
Calculate your exact exercise calories with our calories burned calculator and factor workout energy into your daily goals using our TDEE calculator and daily calorie calculator.
Per-Mile Comparison: Walking vs Running 1 Mile
A common question is whether running a mile burns more calories than walking a mile.
- Walking 1 Mile at 3.5 mph (takes ~17 minutes):
- A 170 lb person burns about 95 calories per mile.
- Running 1 Mile at 6.0 mph (takes ~10 minutes):
- A 170 lb person burns about 126 calories per mile.
Running burns roughly 30% more calories per mile than walking. This happens because running lifts your body off the ground with each stride and works against more air resistance. However, because walking is gentle on joints, many people can walk comfortably for 90 minutes, burning as many total calories as a shorter 40-minute run.
Joint Stress, Recovery, and Sustainability
When choosing between walking and running for fat loss, consider joint impact and recovery:
- Joint Stress: Running subjects lower-body joints (knees, ankles, hips) to impact forces equal to 2.5 to 3.0 times your body weight per stride. Walking creates impact forces equal to just 1.2 times body weight.
- Recovery Needs: Running requires rest days so muscles and tendons can recover, while brisk walking can be done every day without joint strain.
- Incline Treadmill Walking: Walking on a treadmill at a 6% to 10% incline at 3.2 mph burns as many calories as flat running while keeping joint impact low.
Health Benefits of Regular Walking and Running
Both exercises offer amazing health benefits when done consistently:
- Lowers Blood Pressure: Regular brisk walking or running relaxes blood vessels, helping lower resting blood pressure.
- Improves Blood Sugar Control: Muscle contractions during walking pull glucose out of your blood, keeping blood sugar stable after meals.
- Supports Heart Health: Both activities strengthen your heart muscle and improve HDL cholesterol.
- Enhances Mental Clarity: Physical movement releases endorphins that reduce anxiety and elevate daytime mood.
Simple Workout Tips for Weight Loss
To get the best results from your workouts:
- Mix Walking and Running: Alternate 45-minute walks on some days with 20-minute runs on other days for balanced recovery.
- Lift Weights First: Do your resistance training before cardio so your lifting energy stays high.
- Wear Good Shoes: Quality running shoes absorb joint impact and prevent foot pain.
- Track Daily Steps: Aim for 8,000 to 10,000 steps per day to keep your daily activity level high.
- Stay Hydrated: Drink water before, during, and after your workouts to support muscle performance.
- Warm Up Before Running: Spend 5 minutes briskly walking before starting a run to prepare your joints.
- Listen to Your Body: Reduce exercise volume if you experience persistent knee or ankle soreness.
- Focus on Consistency: Exercising 4 to 5 days per week builds long-term fitness habits.
- Track Workout Heart Rate: Wearing a fitness tracker helps monitor your exercise intensity zone.
- Stretch After Exercise: Spend 5 minutes stretching tight calf and hip muscles after your workout.
- Include Rest Days: Allow 1 to 2 rest days per week to prevent chronic stress and injury.
This article is for educational purposes only and does not constitute medical advice. Always consult a qualified doctor before starting a new running program.
