Running increases your breathing and heart rate more significantly than walking, which means you burn more calories in a shorter amount of time when you pick up the pace. However, the number of calories you burn per minute is not the only factor when comparing the energy expenditure of running versus walking. Another primary variable is the duration of the workout. While your schedule certainly plays a role in how much time you can invest in your running or walking workouts, walking is generally easier to maintain for longer periods of time than running, affecting your potential for calorie expenditure.
Walking
Walking at a speed of 3.5 mph typically constitutes a moderate-intensity workout. The number of calories you burn depends on your body weight and how long you walk. For example, a 150-lb. person burns roughly 129 calories walking at a brisk pace for 30 minutes, or twice that many in an hour, according to the American Council on Exercise physical activity calculator. A heavier person burns more calories during the same workout, while a lighter person would burn slightly less.
Running
Depending on how fast you run, you may burn more than twice as many calories running than you burn walking in the same amount of time. If you run an average of 8 mph -- basically a 7.5-minute mile, on average -- your caloric expenditure during running potentially triples that of a typical walking workout. However, 5 to 6 mph is more realistic for the average recreational runner. At 5 mph, a 150-lb. person burns approximately 272 calories in 30 minutes, or 544 in an hour.
Factors
If you only have 30 minutes a day for exercise and have built up your endurance for running, speed clearly gives you an advantage when it comes to maximizing your caloric expenditure. However, if you're new to running, it takes time to build your capacity to run continuously. Alternating between intervals of walking and running will boost your caloric expenditure beyond that possible with walking alone. On the other hand, if you have more time to invest in your workouts, you can achieve similar calorie-burning results by gradually extending your walking sessions until you're able to walk continuously for an hour or longer.
Considerations
Mixing up your workout routine so that it includes both walking and running workouts is an effective alternative to choosing one over the other. Running every day may lead to overuse injuries and burnout. However, scheduling walk days gives your running muscles a break without sacrificing the energy-burning benefits of regular exercise. Check with your doctor before starting a new exercise program if you have a history of heart or orthopedic problems.
References
- American Council on Exercise: Physical Activity Calorie Calculator
- Mayo Clinic; Interval Training: Can It Boost Your Calorie-Burning Power?; February 2010
- Run Injury Free With Jeff Galloway: Walk Breaks?
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- American Council on Exercise: Ready to Run?
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