Do You Burn More Calories Running or Walking the Same Distance?


Operating can burn lots of energy and enable you reduce weight. However what about strolling? Are you able to attain your weight reduction purpose by strolling, too?

How do these two actions evaluate? Do you burn extra energy working or strolling the identical distance?

Everybody is aware of a 15-minute run burns extra energy than a 15-minute stroll. However what in the event you deal with distance as a substitute of time?

In different phrases…

How would a 1 km (0.6 mi) run evaluate to a 1 km (0.6 mi) stroll when it comes to energy burned?

Strolling vs. working the identical distance – what burns extra energy?

Operating is a extra intense exercise, so it burns extra energy per minute than strolling. Nonetheless, as strolling is slower, it takes longer to stroll 1 km (0.6 mi) than to run it.

Right here’s the dilemma:

  • Operating 1 km (0.6 mi)  = extra (↑) energy burned per minute, much less (↓) minutes being energetic
  • Strolling 1 km (0.6 mi) = (↓) energy burned per minute, (↑) minutes being energetic

So, which burns extra energy in whole?

Many components affect the calorie burn of each actions (age, weight, health stage, tempo, floor…). However in the event you evaluate calorie burn for a similar distance, an important issue is velocity.

Pace makes a distinction

In principle, there’s a velocity at which strolling and working would burn roughly the identical energy (per minute). It’s 〜eight km/h (〜 5mph) .

Nonetheless, that’s a really quick strolling tempo solely skilled race walkers may handle. For the overall inhabitants, a quick strolling velocity is 〜5-6 km/h (〜3-3.7 mph). However while you run, 〜eight km/h (〜 5 mph) is a really gradual jog.


Now you should be questioning… what about working or strolling at completely different speeds?

Walkers will burn considerably much less at slower speeds and runners will, in fact, burn extra in the event that they run sooner.

However right here’s the trick:

When you attain a sure working velocity, additional will increase in calorie burn per minute are minimal. The most important distinction in energy burned may be seen when evaluating a 1 km (0.6 mi) gradual stroll to a 1 km (0.6 mi) quick run.

Why is the distinction in calorie burn between a reasonable and a quick run so small?

We will stroll very slowly, however there’s a restrict to how briskly we are able to run. The velocity improve from a gradual stroll to a reasonable run may be 50-100%. Nonetheless, the sooner we run, the nearer we’re to our restrict. Small will increase in velocity require lots of effort however end in solely a minor improve in energy burned.

Need to see what number of energy you burn?

The calculator beneath exhibits you roughly what number of energy you burn strolling vs. working at a set velocity. The energy are calculated per 1 km (0.6 mi) and per 1 hour.

Energy burned strolling vs. working (calculator)

*This calculator is predicated on METs (metabolic equivalents) for bodily exercise offered by the Compendium of Bodily Actions. The calculations will differ from precise energy burned to the person variations in addition to the potential afterburn impact.

Must you run or stroll if you wish to reduce weight?

Advantages of working for weight reduction

  • Research present that working the identical distance can burn 〜30% extra energy than strolling(1)
  • When you run at high-intensity, you possibly can profit from extra calorie burn because of the afterburn impact
  • It’s a good selection if you wish to burn extra energy in much less time

Need to begin working? Observe your runs, arrange coaching plans, and get motivated with associates within the adidas Operating App.

Don’t fear if working isn’t your exercise of alternative, strolling has superb advantages and can assist you reduce weight as properly.

Advantages of strolling for weight reduction

  • On account of much less depth, the next proportion of energy burned comes from fats
  • One hour walks may be enjoyable and you’ll burn 200+ energy
  • Much less stress in your muscle tissue and joints
  • You possibly can simply add strolling minutes to your day with out scheduling a particular “exercise”


When you suppose “common” strolling is boring, strive Nordic Strolling! The benefit is that you simply’ll strengthen your higher physique, core, and legs.

Even when working burns extra energy than strolling, each working and strolling are good actions that can assist you reduce weight. Why?

As a result of in the event you scale back your calorie consumption (how a lot you eat), each of those actions can present sufficient additional calorie burn for profitable weight reduction.

Altering your diet is what actually hastens weight reduction. When you select more healthy meals, study to prep your meals, and begin monitoring your meals, you’ll reduce weight irrespective of which exercise you select.

Abstract: working vs. strolling – what burns extra energy?

Right here’s what you need to learn about burning energy strolling vs. working:

  • Operating burns extra energy per minute than strolling, but it surely’s more durable to maintain the high-intensity for a very long time.
  • There’s a 〜30% distinction in calorie burn between a gradual stroll and a reasonable run for a similar distance. Additional will increase in working velocity received’t trigger a dramatic improve in energy burned.
  • Each strolling and working burn sufficient energy that can assist you reduce weight in the event you make obligatory modifications to your diet on the identical time.

Strolling and working the identical distance received’t burn the identical energy, except you do it on the identical velocity – which is sort of unlikely.

Lastly, go working, strolling, or each – select the exercise that makes you’re feeling good. That means you usually tend to keep energetic and burn energy extra usually!



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