Running or walking: which burns more?
Running burns more calories per minute than walking, but walking also has major benefits for long-term weight loss. Discover which activity best suits your goals.
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Exercise
Running or walking: which burns more?
Running burns more calories per minute than walking, but walking also has major benefits for long-term weight loss. Discover which activity best suits your goals.
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Calorie burning: the basic principles
The number of calories you burn during exercise depends on your body weight, and on the intensity and duration of the activity. Running demands more energy per minute because your muscles work harder and your heart rate is higher. Walking seems less impressive, but it’s easier to keep up and certainly counts in the long run.
Comparison: running versus walking in numbers
To make a fair comparison, we look at the number of calories burned per hour for someone weighing 70 kg. Running at an average pace (8 km/h) burns on average 600 to 800 kcal per hour, while brisk walking (5 km/h) yields around 280 to 380 kcal. Yet research shows that the net calorie burn per kilometre covered is closer for walking and running than many people think.
Comparison: running versus walking in numbers
| Activity | Kcal per hour (70 kg) | Kcal per km |
|---|---|---|
| Walking (5 km/h) | 300 kcal | 60 kcal |
| Running (8 km/h) | 700 kcal | 87 kcal |
| Running (10 km/h) | 850 kcal | 85 kcal |
What suits your body and goals?
Running isn’t right for everyone, especially not if you’ve just started losing weight or if your joints are under extra strain from excess weight. Walking puts considerably less impact on the knees and hips, which makes it safer and more pleasant for many people. The best activity is the one you can keep up consistently without injuries.
Key insights
- Running burns more calories per unit of time, but walking is gentler on the joints.
- At the same weight and distance, walking and running don’t differ that much in calories burned per kilometre.
- Choose the activity you can keep up over the long term — consistency counts more than intensity.
“Exercise doesn’t have to be painful or exhausting to be effective — every step counts.”
Your personal exercise plan at Wellis
At Wellis, we help you integrate exercise into your weight-loss programme in a safe and sustainable way. Whether you start with daily walks or build up to running, your coach will draw up a plan with you that suits your fitness and goals. Get in touch today or sign up for our newsletter to receive tips on exercise and nutrition straight to your inbox.
Important
Always start a new exercise programme gradually, especially if you haven’t been active for a long time. Consult your doctor or a sports physician if you’re unsure which activity is safe for your situation.
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Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.Ainsworth BE et al. (2011). Compendium of Physical Activities. Medicine & Science in Sports & Exercise, 43(8), 1575–1581.
- 2.Church TS et al. (2009). Changes in weight with different doses of exercise. PLOS ONE, 4(2), e4515.
- 3.Pontzer H et al. (2012). Hunter-gatherer energetics and human obesity. PLOS ONE, 7(7), e40503.
Written by
Dr. Michelle Van Leeuwen
Doctor
Michelle Van Leeuwen is a doctor at Wellis.