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Running Vs. Walking to Lose Weight

May 26, 2011 | By Gord Kerr
Running Vs. Walking to Lose Weight
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When you are deciding whether to incorporate running or walking into your weight-loss program, consider what will work best for you by taking into consideration the number of calories you need to burn, the impact on your joints and the amount of time you have available. A number of issues influence how much weight you might lose with either form of exercise. Both running and walking are effective ways to lose weight.

Your Routine

Walking can easily fit into your daily activities. Walking the dog, walking to work or to the grocery store, or getting off the bus one stop before your destination won't have you in need of a shower or a change of clothes. If you are goal-oriented, you might enjoy running. It is great cardiovascular exercise, and you will burn more calories in less time. With a busy schedule, it may be easier for you to fit in a three-mile run rather than a three-mile walk.

Calorie Burn

Because running requires more energy than walking, you will burn more calories running a mile than you will by walking a mile, according to a comparison study of energy expenditure of walking and running, published in "Medicine & Science in Sport & Exercise" in 2004. Men in the study burned an average of 124 calories while running 1,600 meters, 88 calories while walking. Women burned 105 calories running and 74 calories walking. Because of their greater weight, men burned more than women. You can determine your net calorie-burn per mile, which is the total calories burned minus basal metabolism, while running by multiplying your weight in pounds by .63. To calculate your net calorie burn per mile while walking at 3 to 4 mph, multiply your weight by .30. By walking at a speed of 5 mph or more, you burn more calories than running.

Heart Rate

Heart rate is the standard guide for determining the level of intensity of an aerobic exercise. To lose weight effectively, you must increase your heart rate to 50 to 75 percent of your maximum heart rate and maintain that rate for 20 minutes. To determine your maximum heart rate per minute, subtract your age from 220. Running will increase your target heart rate much more quickly than walking so you will burn calories faster.

Intensity

The faster you walk or run, the more calories you burn in any given time frame. Walking for one hour at 3 mph burns 225 calories; walking at 5 mph burns 544 calories. Running for one hour at 6 mph burns 680 calories; running at 8 mph burns 919 calories. For example, if you weigh 150 lbs., running five hours a week at 7 mph results in 35 miles of running or 3,912 calories burned. Walking five hours per week at 4 mph results in 20 miles of walking or approximately 1,701 calories burned.

Impact

Running has potential for injury, while walking is an easy, low-impact activity that does not require any advanced training or level of fitness. Running stresses the joints of the knees, ankles and hips and may cause inflammation. However, it is this more intense impact from running that may be beneficial to the prevention of bone loss later in life.

Equipment

Whether you decide to walk or run, choose shoes that are appropriate for your exercise to help prevent shin splints, blisters, sore muscles and sore joints. Shoes should provide support to the ankle, good traction and be made of a breathable material. Shoes designed specifically for walking are typically heavier and stiffer than running shoes, because walking does not require as much flexibility as running. Heavier shoes provide more cushioning for the foot. Runners often wear lighter shoes, which makes striding easier.

References

Article reviewed by Helen Covington Last updated on: May 26, 2011

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