walking for weight loss

Calories Burned Walking Compared To Running

If you were to compare the calories burned walking for one hour to those burned when running for one hour, there would be a difference, but it’s not quite as obvious as you might suppose.

Let's say for example that you could run for 60 minutes at 4.5 miles per hour and you could also walk for 60 minutes at 3.5 mph, then the obvious winner would be running... you’d burn around 450 calories running as opposed to approximately 350 walking.

But hang on a minute, let’s dig a little deeper.

Firstly for example, could you run at this pace for a full hour?

If the best you could do would be a slow jog, then you’d probably do more calories burned walking instead.

If you don’t think you’d be able to run for an hour, how far could you actually run for, do you EVEN want to be able to run?

The fact is if you could only keep running for a total of say 5, 10 or even 20 minutes, then there would be far more calories burned walking for a full hour at a steady pace  instead.

Secondly we need to consider where the calories you burn off as energy are actually coming from. You see any higher intensity exercise such as running or anything that pushes you to the stage where you need to stop, will be burning calories derived mainly from the Glycogen stores within your muscles.

Whereas, lower intensity exercise tends to burn calories from the fat stores on your body. Now we can’t specifically spot reduce any areas (make them thinner), however we CAN dictate whether we mainly use our fat stores or our Glycogen stored in our muscles and that’s the great thing about walking!

As a rule, if you were to score how hard you were finding an exercise session on a scale of one to ten and one was easy through to ten being hard, you’d want to aim to be somewhere around the six or seven mark to burn mainly fats and a little higher to burn the fuel stored in muscles.

To get the most from this approach, your walking workouts do need to be varied and changeable. Just going out for a steady meander, won’t get the fat cells releasing their fat at the fastest rate possible if you do the same thing all the time.

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Also the health and fitness improvements won't be as great if you don't push yourself from time to time.
  • A stronger and fitter heart needs less beats to pump the blood around your body. 
  • Muscles that have been challenged to a greater degree, will adapt and create new cells which help to burn more calories faster and... 
  • The buzz or adrenaline rush you’ll get from a steady jaunt won’t be the same as when you complete a challenging power walk or hill climb. 

But whichever way you look at it, walking will help you to lose fat, tone up and have more energy not to mention give you a far more positive outlook on life.

So don’t just think about it, you need to get out and do it regularly to maximize the calories burned walking and to improve your fitness levels at the fastest rate possible.

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