run or walk?!

You burn the same calories whether you run a mile or walk a mile; running you get it over with quicker, but since you're carrying the same weight the same distance, the burn is the same.

If you're going by time, say you have 30 minutes, you'll be able to (theoretically..I would person collapse and die, mostly from embarrassment) go further by running and thusly burn more calories, but going by distance... it's the same.

I am a "power walker" and I lose weight quickly by walking 3 miles a day. When I run I hurt and always have to quit too soon to get in my distance.

Depends a lot on your fitness level. I personally prefer high intensity workouts for fat-loss but slower cardio has it's place as well especially if you aren't used to strenuous activity. If you are looking for something to do everyday you can always start by walking and then add short sprints building to longer sprints or do a run/jog. Running sprints every day will make you tired over time so you can mix it up a bit: maybe do one day of walk or slow jog, one day of sprints or near sprints followed by walking or slow jog and one day of brisk jog. The more you mix it up and keep it fresh the better you'll feel and the less your body will be able to adapt to the excercise.

Here are two links that helped me to understand. I was running, but now I'm going to walk more. I just have two weeks of c25k left and id like to finish.

http://www.polarusa.com/us-en/support/product_support?product=7882&category=Tips&documenttitle= Fat+Burning+Percentage&document=/gip/PEUS1kb-public.nsf/web_cat/85256F470048B0BC852574B000662F70?openDocument

This one has a nice little graph:

http://www.polarusa.com/us-en/support/product_support?product=7882&category=Tips&documenttitle= Tip+for+using+OwnCalS+feature&document=/gip/PEUS1kb-public.nsf/web_cat/85256F470048B0BCC2257611004614A4?openDocument

Here are two links that helped me to understand. I was running, but now I'm going to walk more. I just have two weeks of c25k left and id like to finish.

http://www.polarusa.com/us-en/support/product_support?product=7882&category=Tips&documenttitle= Fat+Burning+Percentage&document=/gip/PEUS1kb-public.nsf/web_cat/85256F470048B0BC852574B000662F70?openDocument

This one has a nice little graph:

http://www.polarusa.com/us-en/support/product_support?product=7882&category=Tips&documenttitle= Tip+for+using+OwnCalS+feature&document=/gip/PEUS1kb-public.nsf/web_cat/85256F470048B0BCC2257611004614A4?openDocument

What Polar doesn't tell you in their little promotional blurb is that: A) the actual amount of fat burned during an exercise session is a tiny amount; when comparing a "fat burning workout" to a higher intensity workout, the difference is even tinier; C) research has shown conclusively that for the average person, the percentage of fat burned during a workout has NO effect on long-term stored body fat--if you burn more fat during a workout, you burn less the rest of the day and vice versa.

Any type of workout can burn calories and be effective--people should choose whatever they think is best for them. But that choice should be made using accurate information, and in the examples you cited, Polar is playing fast and loose with the facts and presenting a misleading picture.

The advise I always give is to not focus on your calorie burn, but instead, focus on a fitness goal. So focus on running faster/longer, walking faster/longer, getting stronger, etc... And do the exercises that will support that goal, your calorie deficit will take care of your fat loss. 

I've never been a runner, for some reason it kills my lungs. I've always stayed at a good weight by walking. Uphill spurts help, and you can also jog some of that too, just to increase your heart rate sometimes. I'm starting the July challenge, you should too!!

Apparently HRM's are not accurate. It's a myth that it is good to rely on them. The best indicator of effort is your own body. How do you feel when you run? Do you feel your heart pumping hard? Are you pushing yourself to a new level? Same with walking. Trust your body. Generally, you should be getting more out of running than walking, but it depends on how you are doing it. You can also try interval walking/running which is supposed to be really good for you. Walk for 2 minutes, then run really hard for 1 minute, then walk for 2, etc. Change up the intervals as you improve.