Walking vs. running: How do they stack up calorie-wise?
A quick Google shows that humans can burn in the middle 100 to 200 calories Of walking “fast”. Jogging ramp up to the middle 280 and 520 calories.
“Calorie expenditure is reduced when walking compared to running, due to the lack of intensity and stress on the aerobic energy system,” says Telegudas.
It’s worth noting that calorie counting isn’t an exact science (though the best fitness trackers can provide a more accurate estimate based on your unique resume). It all depends on factors like cadence, your height and weight, and whether you have a strange headwind slowing you down or a tailwind pushing you forward…
Do I need gear to move?
The short answer is no. The long answer is that it depends.
“Running and walking both require minimal gear investment, but I would emphasize that quality shoes are important for both activities,” says Mooney.
If you want to jump on the gear bandwagon and take your running up a notch, you’ll probably want to invest in a good pair of shorts, a good hat, sunglasses, gels, a smartwatch, a water bottle, though the list goes on. Same thing for walking; If you’re hiking long distances, you may want to add a rucksack and walking poles.
Basically, both activities can be as cheap or expensive as your capitalist’s willingness to spend will allow. If you have the budget and the space, a treadmill isn’t a bad investment for postponing outdoor runs on rainy days (they even make folding treadmills as a space-saving option).
At a very basic level, all you need is some casual clothes and a good pair of comfortable trainers. That’s it.
Am I going to get injured?
Unless you’re inventing a very innovative walking technique or overdoing it on an inclined treadmill, it’s going to be difficult to get injured while walking. Running is a different sport.
“Runners who don’t incorporate resistance training into their routine are more likely to suffer injuries,” says Telegudas. “This is caused by repetitive stress on the ankles, knees, hips, lower back, etc. A total body training split done twice a week can help.”
Telegadas also notes that “running has a high rate of physiological burnout due to its sluggish and monotonous training mode.” But, there are definitely more ways to mix up your running – a manual treadmill, sprints, circuits, trail runs, etc. – than just walking.
As with any activity, Mooney recommends emphasizing proper warm-ups, mobility exercises, and incorporating adequate rest days.
What is the best plan for my fitness?
If you only focus on running, you’ll likely burn out or get injured. If walking is your only exercise, you’ll really struggle to get your heart rate up and challenge yourself. And to get the same mileage, you’ll have to add more time to your workout schedule.
“A balanced approach to walking and running is highly effective,” says Mooney. “Create a realistic schedule that suits your lifestyle, alternating between walking and running and allowing mobility-focused recovery days to prevent overexertion. Consider jogging or walking in place of using public transportation, or join a run club with a friend so you can exercise and socialize together.”
