Running vs walking

Hestia1

I have been committed to walking 4 or 5 miles every day for the past few months and this exercise seems sustainable. I generally walk at just less than 4 miles an hour, I would achieve 4 miles an hour without a problem but the dog likes to dawdle.

I find running a challenge and my question is - Is walking fast as effective as running? Put another way, do I expend as much energy walking 5 miles as I would running 5 miles?

deb3129

I suspected that I knew the answer to this question, but I used the database to figure it out, just to make sure. I went and put in 30 minutes of running, at 5 m.p.h., which was the slowest choice, and it shows I would burn 441 calories. I did the same amount of time with walking 4 mph, and it shows 274 calories burned. For 3 mph, it shows I would burn 182 for walking. So running definitely burns more calories. But for me, it does not matter, because I hate running. I know that walking is something I enjoy, and that I can sustain.

Jessicao33

I love walking but at some point I want to jog for 20 minutes...good luck

beckie32536

That's not exactly true. If you do it by distance, the calories burned will be about the same. Rule of thumb is roughly 100 calories per mile. BUT, you will burn more calories running than walking during the same period of time because you can cover more distance. Does that make sense?

JustJennie1

That's not exactly true. If you do it by distance, the calories burned will be about the same. Rule of thumb is roughly 100 calories per mile. BUT, you will burn more calories running than walking during the same period of time because you can cover more distance. Does that make sense?

^^ What she said.

There really is no difference between running and walking it's just that running gets you there faster. If you're ok with walking then walk. No one says you have to run.

draculaspointer

I didnt start to lose inches until I started running. I had been walking 5 miles a day and was maintaining weight. I got bored of walking and started running and lost 2 pant sizes and about 3 inches around my waist and inches everywhere else. I have lost about 10 pounds since starting to run (and I had been happy at my 140 "maintenance").

Most people will probably say yes, you will burn about the same amount of calories per mile whether you walk or run. But walking takes longer, doesnt get the heart rate up as much, doesnt increase lung capacity, and so forth.

Say you burn 100 calories per mile regardless of activity, and your body (all on its own) burns 1 calorie per minute. *totally made up number*

Walking 4 miles takes 1 hour: 4 *100 calories = 400 MINUS 60 (1 cal per minute to live)=340 "net" burned.
Running 4 miles takes 40 minutes: 4*100 = 400 MINUS 40 = 360 "net".

I dont know how many calories per minute your body burns, its based on your personal BMR, but I think the difference between walking and running is somewhat significant.

scottb81

You burn more per mile running than walking because the energy expenditure is higher. Walking, one foot is on the ground all the time. Running, both feet leave the ground so it is similar to a long series of jumps.

sharleengc

Your heart rate is higher when you run too. You're more in a "target burning zone" then you are with walking. With walking, yes, you're exercising but your heart rate might not go into a zone that helps you burn.

dayone987

I used to think that calories burned was mostly a question of weight x distance but someone here posted a study which showed that runners burn more.

However, I don't love running and found it easy to talk myself out of a run. So I burn more calories walking than not running

Also, knee injury etc much lower with running.

But if you love/like running, go for it!

tararocks

somebody can totally call bs on this, but i do believe that i read an article regarding this same issue and the argument was walking FAST was actually better for you than running, the key is to be walking above a certain speed (i dont recall) because at that point "walking" doesn't feel natural, your body wants to run, it is a more natural movement than speed walking so your body burns differently, i dont know if it was more or not, but the whole key to the article was walking FAST versus running.

meeper123

Both are good as long as your adding weights to it you dont get that sexy look by doing cardio alone. Careful that you eat right so your muscles dont get burned off as well it lowers your metabolism.

Graceious1

I am a runner and I sometimes power walk. Running definitely burns more in the shortest amount of time but power walking, I have noticed, definitely helps to shape your hips and legs. Running for me is really beneficial because it has given me more stamina especially as I am back doing martial arts,

Lbekah72

I am running my first Half Marathon in ten days (which I can’t even believe) I’m currently in the taper down phase of my training.. My longest run being 12 mile which I completed in 2:27 (which is no easy task at 210 pounds)  But I used the following strategy during my running endeavor and it work wonders for me.. Everyone is different so of course do what works for you but I thought I would share.... Best of luck!


Run-Walk-Run to Faster Times, Faster Recovery
By Jeff Galloway •Olympic long distance runner for Active.com

You can gain control over the amount of fatigue in a race or long run by taking walk breaks, starting at the beginning. According to numerous surveys, you'll also run faster--13 minutes faster in a marathon with walk breaks than in a continuously run event.
Walk breaks help you mentally break up a challenging race or workout by concentrating on one segment at a time. Because you erase a lot of the fatigue with each walk break, your legs are strong at the finish--you can celebrate that evening and recover fast.
Erasing Fatigue
Most of us, even when untrained, can walk for several miles before fatigue sets in simply because walking is an activity that we can do efficiently for hours. Running takes more work because you have to lift your body off the ground and then absorb the shock of the landing.
The continuous use of running muscles produces much more fatigue, aches and pains than running at the same pace while taking walk breaks. If you walk before your running muscles start to get tired, you allow the muscles to recover instantly--increasing your capacity and extending the distance, while reducing the chance of next-day soreness.
The method involves strategy. By using a ratio of running and walking, adjusted for the pace per mile, you can manage your fatigue. Using this fatigue-reduction tool early gives you the muscle resources and the mental confidence to cope with the challenges that can come later. Even when you don't need the extra strength and resiliency bestowed by the method, you will feel better during and after your run.
The run-walk method is very simple: Run for a short segment and then take a walk break--and keep repeating this pattern. Beginners will alternate very short run segments with short walks. Even elite runners find that walk breaks on long runs allow them to recover faster. There is no need to be totally exhausted at the end of any long run.
Here are some tips:
A Short and Gentle Walking Stride
It's better to walk slowly, with a short stride. Long strides can cause shin irritation. Relax and enjoy the walk.
No Need to Eliminate the Walk Breaks
Some beginners assume that they must work toward the day when they don't have to take any walk breaks. This is up to the individual, but is not recommended. Remember that you decide what ratio of run-walk-run to use. As you adjust the run-walk to your liking, you gain control over your fatigue.
How to Keep Track of the Walk Breaks
There are several watches which can be set to beep when it's time to walk, and then when it's time to start running again.
Walk Breaks on Long Runs
Walk breaks can be taken according to the following schedule. Feel free to walk more or cut both of the segments in half. For example: 1:00 run/2:00 walk could be converted to :30 run/1:00 walk.
Pace per mile Running Walking
8:30 5:00 1:00
9:00 4:00 1:00
10:00 3:00 1:00
11:00 2:30 1:00
12:00 2:00 1:00
13:00 1:00 1:00
14:00 0:30 0:30
15:00 0:30 0:50
16:00 0:30 1:00
17:00 0:25 1:00
18:00 0:20 1:00
19:00 0:15 1:00
20:00 0:10 1:00
Note: In 5K and 10K races, many veterans find that they run faster times when walking every mile for the first half of the race.
Walk breaks:
• Give you control over the way you feel
• Erase fatigue
• Allow endorphins to collect during each walk break -- you feel good
• Break up the distance into manageable units ("I can go for two more minutes")
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow you to feel good afterward--carrying on the rest of your day without debilitating fatigue
• Give you all of the endurance of the distance of each session--without the pain
• Allow older or heavier runners to recover fast, and feel as good or better than the younger (slimmer) days