Walking VS Running

This blog is republished from our good friend Danette May.

You already know that any movement you do gives your mood a big boost and makes a big difference in your weight loss efforts.

There’s no shortage of ways to move your body, but you may be wondering if your time is better spent walking or running?

Either one is good, but which one is better?

When it comes to only how many calories you burn per hour, running is the better workout. Your exact calorie burn depends on how much you weigh and how fast you run, but running expends more energy.

Want an idea of the difference in calorie burn between running and walking?

Consider these statistics for a person who weighs 155 lbs.:

  • Running 30 minutes at 5 miles per hour burns 298 calories
  • Running 30 minutes at 6 miles per hour burns 372 calories
  • Running 30 minutes at 7.5 miles per hour burns 465 calories
  • Walking 30 minutes at 3.5 miles per hour burns 149 calories
  • Walking 30 minutes at 4 miles per hour burns 167 calories
  • Walking 30 minutes at 4.5 miles per hour burns 186 calories

Though running clearly provides a greater impact on how many calories are burned, that doesn’t mean that doing it is easy.

Depending on your physical condition, running for 30 minutes (or longer) may be out of the question.

So, does that mean that you have to walk for more than an hour in order to get the same amount of impact?

The good news is there’s another option.

It’s called High-Intensity Interval Training, or HIIT.

Studies have shown that by going back and forth between walking and running you can eliminate the need to run long distances and still get a big effect.

How does HIIT work?

A HIIT workout has you doing a hard workout for a very short period of time, then resting while still doing something active. That means that you get your heart rate way up, and then you recover and catch your breath, then do it again.

When you ask your body to push itself you create a brief oxygen shortage. When your body recovers, you take in more oxygen to make up for the loss.

The result is that you burn more fat.

Studies have shown that a HIIT workout can burn more calories in a shorter period of time as a result of the EPOC effect.

There are a lot of other advantages to doing a HIIT workout.

Besides a better fat burn, it also boosts your metabolism for as long as 48 hours after your workout. It takes less time than a regular workout and you don’t need any expensive equipment.

(The Original source article found here)

Did you know that certain exercises can help you slow aging and help you to look younger, but other specific types of exercises can actually age you FASTER.  Not good!

Make sure to AVOID the types of exercises that accelerate aging in your body.  My colleague Steve Holman explains which exercises to avoid at this article:

This exercise accelerates AGING in your body (plus 5 tips to look 10 years younger)

Steve also shows you on that page which specific format of exercise helps reverse aging!



About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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  1. I am an avid Walker and runner. I put in between 30 to 40 miles weekly. I’M looking for as much information as possible. I am a 58 year old woman and the older I get the harder everything gets . Thank you for all your wonderful information. Sarai Bustos. (714)328-2466


    • So it should be easy for you to get your heart rate up by doing things most people take for granted! Push yourself and sustain it for as long as you can then let your body rest and take in oxygen. Repeat!

  3. I was diagnosed type 2, ove six months have lost approx 1 stone, am 82 , pacemaker, hypertension, gout, peripheral neuropathy, arthritis, etc. and I drink alcohol!

  4. hi my name is Dan ,I’m 62 and can run 6 miles in 58 min. can you help me get faster?

  5. Do you have any information on in- line rollerblading. I am 64 and rollerblading from 16-24 miles a week. I know my breathing is better and my resting heart rate is 51. 183

  6. Walk, walk, and walk again! From about age 7 I always walk at least 2 miles daily. I am 88 now.

  7. I was hoping for more information like impact of joints of running vs walking.

    • Don’t smoke joints till after running or walking

    • Running on hard surfaces, particularly for long distances can be detrimental to joints, especially over a long period. Biologists suggest that the human body was not designed for long distances, especially marathons. It seems that short bursts of running are most beneficial, interspersed with walking or resting. Take examples from other creatures e.g gorillas do not go for long runs. Lions, cheetahs etc hunt with short bursts of speed and LONG periods of rest. OK, I’m not saying that humans are like these but animals that travel long distances go at a walking, rather than running pace. Bottom lne is take your advice from nature.

  8. I use a homemade exercise bike I made out of a bicycle and generator. I light up about 123 watts of old tungsten filament light bulbs by peddling for 16 minutes. I also press down on my thighs to get some upper body workout. It is about the same amount of work I used to do in a two-mile jog but I don’t get impact injury. I do the exercise every day and it really makes me feel good the whole day afterward. I’m 62 years old and my blood pressure is close to normal and my resting heart rate averages about 52 beats per minute.

  9. How many calories can you lose by dancing?

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