Running can burn up to 50% MORE than walking the same distance. This is because in walking, our legs don't bend as much, and we are at a low center of gravity. Meaning, your are basically staying ground level. When you run, you are in a sense "jumping" from one leg to another, and that raises our center of gravity, adding more weight resistance, thereby burning more calories.
|What's the Burn? A Calorie Calculator|
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.
Your Total Calorie Burn/Mile
Your Net Calorie Burn/Mile
.75 x your weight (in lbs.)
.63 x your weight
.53 x your weight
.30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
The American College of Sports Medicine also reports that long distance runners have higher HDL (good cholestrol) levels and decreased triglycerides and over all body fat. Also, there was a 50% reduction in high blood pressure.
By all means, I'm not trying to tell you ONLY run! Because of health or physical problems, running might not be an option for some. I myself have a tendency to get shin splints if I push myself too much running, walking, or doing by cardio classes. I'm just offering up an option to those that continuously just walk on treadmills, not mixing it up, and complaining the scale isn't changing it's number!