Is Running Better Than Walking To Lose Weight?

Is Running Better Than Walking to Lose Weight?

May 26, 2011 | By Graham Ulmer

The body requires a certain amount of energy to perform any physical activity, which is measured in calories. More physically demanding activities require more energy, and will result in greater caloric expenditure. Running is one of the best all-around aerobic exercises you can perform, and it can help you achieve your weight-loss goals. Walking, while not as physically demanding, can be an effective aerobic exercise as well. Consult your doctor before you begin an exercise program to determine which activity best meets your needs.

Caloric Deficit

You will ultimately lose weight if you consistently obtain a caloric deficit or a negative energy balance. A caloric deficit occurs any time you burn more calories through exercise and other daily activities than you take in through your diet. You will lose about 1 lb. of fat for every 3,500 calories you burn through activity.

Calories Burned Running

Running at an 8 mph pace on flat terrain burns about 1,000 per hour. To lose 1 lb. of fat, you would need to run for about 30 minutes at this pace each day for a week, assuming you don't restrict your normal caloric consumption. If you restricted your diet by 250 calories each day, you would need to run for just 15 minutes a day to lose weight.

Calories Burned Walking

Vigorous walking burns about 300 calories per hour. To lose 1 lb. in a week by walking, without restricting your diet, you would need to walk vigorously for well over an hour each day. If you cut 250 calories from your diet each day, you would need to walk for about 50 minutes to lose 1 lb. of fat.

General Exercise Guidelines

Get 30 minutes of exercise a day to promote cardiovascular health and weight-control. Both running and walking will help you meet this guideline and each activity will help you lose weight over time. If you suffer from arthritic or degenerative bone conditions, you will likely find walking is more comfortable. To increase your caloric expenditure walking, try walking uphill or carrying weights.