How to Run or Walk To Burn More Calories?

Answer

• Per kilometre, running at different speeds burns the same calories, while walking consumes a wide range based on the walking speed.
• A fitness program specifying exercise duration or distance, need not mention the speed for a run but should for a walk.

The Science

Many fitness or weight loss plans involve runs or walks. However, performing them at different speeds will change the calories burnt, needing an adjustment in their duration or distance.

Calorie Consumption in Walking

• Walking at speeds between 3 and 12 km/hour burns between 0.75 and 1.5 calories/km/kg, a wide variation.
• Walking at 4 km/hour burns the least—0.75 calories/km/kg.

Most people walk at leisurely speeds of three to four kilometres per hour. However, some fitness programs recommend speed-walking which can be very strenuous at faster speeds.

Calorie Consumption in Running

• Running at speeds between 4 and 12 km/hour burns about 0.9 calories/km/kg of body weight.
• Walking or running at 7 km/hour, a person burns the same calories—0.9 calories/km/kg.

This suggests that people who don’t want the running impact forces could consider speed walking at 7 km/hour for calorie expenditure, though the set of muscles used in walking is somewhat different from the one used for running.

Afterburn Effect (EPOC)

• After a walk or run, more calories are burnt as the body cools down. This process is called ‘afterburn’ or, technically, excess post-oxygen consumption (EPOC).
• The more intense the workout, the more the afterburn; running generally burns more calories than walking in the EPOC period as it is more strenuous at typical speeds.

Outdoors Versus Treadmills

• Running outdoors or on a treadmill burns the same amount of calories—0.9 calories/km/kg—till the speed crosses 13 km/hour.
• After that, air resistance increases calorie burn meaningfully (two to six per cent, depending on the speed) in outdoor runs compared to treadmill ones.

Trained Versus Untrained

The chart indicates calorie consumption for people who regularly exercise. If all other things are the same:

• Untrained people (who don’t exercise at all) use about ten per cent more calories than indicated in the chart.
• Extremely fit athletes consume roughly ten per cent lesser calories than the chart shows.

You should adjust for these variations in a weight-loss or fitness exercise program.

To Read More

• Exercise Physiology: Energy Cost of Walking and Running
• Chatelain: Do walking and running burn the same amount of calories?
• WebMD: The Difference Between Walking and Running
• Women’s Health: How Many Calories Can I Burn While Walking Versus Running?
• Runtastic: Fact Check: Do You Burn More Calories Running or Walking the Same Distance?
• Marathon Handbook: What Is EPOC? Excess Post Exercise Oxygen Consumption Explained
• On this Website: These exercises can slow down your ageing

First Published on: 23rd May 2023
Image Credit: Kampus Production on Pexels