Walking vs Running for Weight Loss

For a 70 kg person exercising for 30 minutes:

• Walking (5 km/h): ~150 calories
• Brisk walking (6.5 km/h): ~200 calories
• Jogging (8 km/h): ~280 calories
• Running (10 km/h): ~370 calories
• Fast running (12 km/h): ~450 calories

Running clearly burns more calories per minute. But that's only half the story. Calculate your exact walking calorie burn to see how your daily walks compare.

• Extremely low injury risk — almost anyone can do it
• Doesn't spike appetite the way intense exercise does
• Can be done daily without recovery days
• Easy to incorporate into daily life (commuting, errands, phone calls)
• Lower stress on joints, making it ideal for heavier individuals
• Sustainable for decades — many people walk well into their 80s and 90s

• Burns roughly 2-2.5x more calories per minute than walking
• Produces the "afterburn effect" (EPOC) — elevated calorie burn post-exercise
• Improves cardiovascular fitness faster
• Time-efficient — achieve more in less time
• Produces a mood-boosting "runner's high" from endorphins

The best exercise for weight loss is the one you'll actually do consistently. Here's a practical framework:

• Choose walking if: you're new to exercise, have joint issues, are significantly overweight, or prefer low-intensity movement
• Choose running if: you're already moderately fit, enjoy the intensity, and have limited time for exercise
• Choose both: walk most days, run 2-3 times per week. This combines high calorie burn with sustainability