Is Walking A Better Workout Than Running?

Running and walking are the two purest forms of exercise there is.  You see yourself sweating much more during running than walking for a workout. That’s got to be the one that’s most beneficial to you, but what do scientists say? 

Here’s how running versus walking stack up against each other, and find out if running is better than walking. 

Greater weight loss: Running

When just thinking about it, it’s obvious that running expends more energy and thus greater weight loss, right? 

Yes, researchers say, because according to a study conducted by sports scientists which studied the energy expenditure between walking and running which found out that yes, running consumes more energy. To further illustrate the difference, a 160-pound person burns 800 calories per hour running at 8 mph, but a walker  burns only 300 calories walking at 3.5 mph. 

A different study focused on the difference in BMI between walkers and runners supports this claim. They concluded that runners significantly lost more weight than walkers. While the runners started at lower weights than walkers, they had a better chance of keeping their BMI and waist circumference stable. 

Maybe it’s time to upgrade your evening stroll to a fulltime jog?

Regulating appetite: Running

After a pounding pavement, you would think that runners would stuff themselves as a reward after a run. 

Scientists say it’s actually otherwise. 

In a study conducted post running and walking, the participants dined in a buffet to check the difference in appetite between runners and walkers. 

As it turns out, the runners ate 200 calories less than what they burned running. Walkers on the other hand, consumed 50 calories more than they burned. 

They believe it’s because of the YY peptide, but concede that the difference between the two was down to how walking and running changed the appetite-regulating hormones. 

They’re quite the same

While running may be better for weight loss, it turns out that doing either of the two is just as good for your health for a workout. 

When studying the difference in health benefits of walking versus running, results show that they produced similar risk reductions for hypertension, hypercholesterolemia and diabetes mellitus when expending the same amount of energy. 

Walk or run?

So do you choose to walk or run? You have to consider that while everyone can power walk, not everyone can run.

If you’re older than 50 or have a history of knee injuries running might not be the best choice for you. Regardless of age or medical history, running can pose several risks. 

A hamstring injury where the muscles on the back on the back of your leg is stretched too far and is torn. Shin splints is also pretty common, with 20% of runners afflicted by it, and the most common being runner’s knee, which are both overuse disorders meaning they are caused by repetitive stress. 

The way to avoid these injuries is proper warm-up and gradually increasing intensity. 


Walking and running are the cardio exercises that anyone can do, unhampered by equipment or training. Looking at the facts, running has additional value over walking, but at the heart of it all they’re both good for you. 

But why ponder so much over to run or walk, when you can run, then walk then run again? 

You just have to get out there and do it.

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