Does Walking And Running Burn The Same Calories

When it comes to burning calories, there is often a debate about whether walking or running is more effective. As someone who loves to stay active and maintain a healthy lifestyle, I have always been curious to find out the answer to this question. So, I decided to dig deep and explore the science behind it.

Walking and running are both forms of aerobic exercises that can help you burn calories and improve your cardiovascular health. However, the intensity of these activities differs significantly, which means the number of calories burned will also be different.

Walking: A Steady Journey

Let’s first talk about walking. Walking is a low-impact exercise that most people can do without much difficulty. It’s a great way to get moving, especially for beginners or those who may have joint issues. When you walk, your body is still burning calories, but at a slower rate compared to running.

According to the American Council on Exercise, a person weighing around 160 pounds can burn approximately 314 calories per hour walking at a moderate pace (around 3.5 mph). This number might increase or decrease depending on factors such as weight, speed, and terrain.

One of the advantages of walking is that it can easily be incorporated into your daily routine. Whether it’s walking to work, taking the stairs instead of the elevator, or going for a leisurely stroll after dinner, these small steps can add up and contribute to calorie burning.

Running: Amping Up the Intensity

Now, let’s shift gears and talk about running. Running is a high-impact exercise that requires more effort and energy compared to walking. It increases your heart rate, activates different muscle groups, and ultimately burns more calories in a shorter period of time.

A person weighing around 160 pounds can burn approximately 606 calories per hour running at a moderate pace (around 5 mph), according to the American Council on Exercise. Of course, this number can vary depending on factors such as weight, speed, and incline.

Running may be more challenging than walking, especially for those who are just starting their fitness journey. However, it offers numerous benefits. Running can help improve cardiovascular endurance, build stronger bones, and boost overall fitness levels.

Which Should You Choose?

Choosing between walking and running ultimately depends on your goals, fitness level, and personal preferences. If you are just beginning to incorporate exercise into your routine or have any joint limitations, walking can be a great option to start with.

If your goal is to burn a higher number of calories in a shorter amount of time, running may be the better choice. However, it’s essential to listen to your body, gradually increase intensity, and prevent any potential injuries.


After diving deep into the topic, it’s clear that walking and running do not burn the same amount of calories. Running, being a more intense activity, burns more calories in a shorter time period compared to walking. However, both activities provide their own unique set of benefits and can be incorporated into a well-rounded fitness routine.

Ultimately, the most important thing is finding an activity that you enjoy and can sustain in the long run. Whether it’s walking, running, or a combination of both, staying active and getting your heart rate up is key to maintaining a healthy lifestyle.