How much calories burned in one hour walking vs running?

Important of walking and running

Walking is probably the most natural way of moving. You don't have to pay for it with money you earn, unlike driving a vehicle or any other motorized means of transport; you don't need extra fuel like for running or cycling; and it's non-polluting.

As for running, it's more popular than walking as exercise due to its addictive nature, but the effect of it on your body is not as sustainable.

The truth is that Walk exercise demands more energy than running – about twice as much – and provides a dramatically better health benefit. It makes you live 2 years longer, improves insulin sensitivity and lipid profile, reduces fatigue and enhances the quality of sleep. What more can you ask for?

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Walking vs running – calories burned in one hour

Different speeds of walking and running will burn different amounts of energy. Experts calculated that, given the same weight of two people, a runner would burn more than double a number of calories than the one who is walking. If both of them walk or run at 5 km/hour, a 154 lbs runner would burn 257 calories a hour, while a 154 lbs walker – 112 calories. At 7 km/hour, it's 377 for the runner and 220 for the one who is walking.


Walking vs running activity calculator (click to open)

A 155 lbs person will burn these amounts of energy:

– 379 calories per hour walking at 4 mph (5.4 km/h)

– 370 calories per hour jogging at 5 mph (8 km/h) – 424 calories per hour running at 6 mph (10 km/h)

– 512 calories per hour sprinting at 8 mph (13 km/h)

Note: the longer you stay with your exercise, the more energy you'll burn.


Some FAQ regarding walking vs running


How does running burn more calories than walking?

Running is considered to be much more demanding than walking because it presents much higher dynamic resistance. The bounce during running increases the body's energy expenditure. Also, runners don't fully take advantage of biomechanical mechanisms that assist in the movement during walking – you plant your foot flat on the ground instead of on its toes, which is more efficient. Why? Because you're running for speed and not comfort!


How much calories burned in one hour cycling vs walking?

Cycling is a moderate intensity activity that keeps your heart rate about 55-60% of your maximal heart rate, so you will burn around 310 calories per hour if you weigh 155 lbs.


How much calories burned in one hour swimming vs running?

Now this is a more interesting question, because the water may provide some resistance, but it's less than you might expect. Swimming requires a lot of muscle strength and coordination, while the impact on joints is minimal. However, if we talk about racing or sprint swimming, that it's another story. It might be twice as demanding as running, but not four times like many people think! As for calorie expenditure, you'll burn around the same amount of energy while swimming and running – 372 calories per hour if you weigh 155 lbs.


Which is more efficient – walking or jogging?

Jogging is a form of running, right? Well, not exactly. Jogging is a slow and relaxed form of running that lasts only 10-20 minutes. If we're talking about actual jogging – 30 minutes or more – then it's completely different story! You will burn more calories per hour jogging than walking, but you might also injure yourself if you're not used to it.


How much calories burned in one-hour elliptical vs running?

Elliptical is somewhat similar to jogging or running, but the impact on your joints is minimal – you are not running, you are gliding above the surface. The calorie expenditure can be 10-20% lower than while running at the same speed, but it depends on the effort you put in.



Well, if you think that jogging is the most efficient way to burn calories, then I have some bad news for you – it's actually walking. As long as your bodyweight remains the same, walking will always be more energy demanding than running or jogging. 

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