Running and walking are indisputably heart-healthy activities, when performed properly. The number of calories burned with either form of exercise depends on your pace or speed.
Definition
The Merriam-Webster dictionary defines running as moving steadily "by springing steps so that both feet leave the ground for an instant in each step." By contrast, if only one of your feet leaves the ground at any time during your exercise, then you're walking.
Types
While a run is generally faster and more energy-demanding than a walk, there are intensive forms of walking, such as brisk-walking, speed-walking or race-walking. Likewise, slower or more leisurely paced forms of running, such as trotting or jogging, are popular forms of exercise.
Walking Calorie Count
Walking for an hour at 2 mph can burn 160, 240 or 312 calories depending on whether you weigh 100, 150 or 200 lbs., respectively. Increasing your walking pace to 3 mph or 4.5 mph can raise the number of calories burned by as much as 33 and 84 percent, respectively.
Running Calorie Count
Running for an hour at 5 mph can help you burn 440, 660 or 962 calories if you weigh 100, 150 or 200 lbs., respectively. Running at 10 mph increases the number of calories burned to 850, 1,280 and 1,664 for the above body weights, respectively.
Considerations
If we consider the average walking speed of 3 mph and the average running speed of 10 mph, running for 1 mile will burn more calories than walking. However, speed-walking at 5 mph could bring the calorie count closer to that of a slow 5-mph run.
Warning
Proper technique is particularly important with running because it generally carries a greater risk of injury to the feet, ankles, knees and back when compared to walking.
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