You may find your self in a debate about whether walking burns the same calories as running. The results show that running can burn a little more calories than walking, but not a very significant amount when the speeds are similar. Running at greater speeds for the same time will burn more calories. But, there is much more to consider than calories burned. There can be a difference in muscle function and the metabolic rate when talking about walking vs. running.
Walking
Walking for exercise can be very beneficial, especially for beginners. Benefits can include improving cholesterol, lower blood pressure, increased endurance, and weight loss. Walking speeds should be between 2 mph and 4 mph. The incline can be elevated on treadmills or you can walk on hills outside to increase the intensity and more fully engage the gluteus maximus. A 200 pound person walking for 60 minutes at 2 mph can burn about 228 calories. Walking at 3.5 mph can burn about 346 calories in 60 minutes.
Running
Running has all the benefits as walking and a few more. Those benefits can include increasing metabolic rate, muscle definition, significant weight loss and body fat loss, and muscle function. The benefits are more significant at greater speeds of continuous running and using intense intervals, too. Studies show that running and walking at the same speed of 4 mph have similar results, except that the calf muscles are used for increased power during running. The soleus is the calf muscle that is used during walking and jogging and the gastrocnemius is the larger calf muscle used during strength and power movements such as sprinting. A 200 pound person running for 60 minutes at 5 mph can burn 728 calories and running at 8 mph can burn 1,229 calories.
Considerations
Running at 8 mph for one hour shows a significant difference compared to walking at 2 mph and 4 mph. But, it is unrealistic for the average person to try to run a continuous hour or even 30 minutes at a speed near 8 mph. Walking is a way to start, gradually increasing the speed and the incline.
Walking and Running Together
Try to combine walking and running, since they both have benefits. This is called interval training and it can be used for beginning, intermediate, and advanced runners. Find the running speed that is most comfortable to put your body close to failure at 30 to 60 seconds. Advanced runners will use greater speeds and need less recovery time. Combining a running speed of 7 mph and a walking speed of 3 mph for 60 minutes is similar to jogging at 5 mph continuously. Many walkers should be able to handle this type of workout and will gain the added benefits of running.
Risks
Running does have some added benefits but there is always more of a risk with added impact to the knees and shins. Be sure to see a doctor prior to a running program and use the correct sneakers for this exercise.
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