Is walking or running better for weight loss?

Both can help with weight loss. Running burns more calories, but walking is easier to sustain and less likely to cause injury.

Can I combine walking and running?

Yes! Many people alternate between walking and running for a balanced workout.

How do I track calories burned?

Use our Calories Burned Calculator for personalized results.

Is running bad for your knees?

Running can stress the knees, but proper form, footwear, and gradual progression help reduce risk. If you have joint pain, consult a doctor.

How often should I walk or run?

Most experts recommend at least 150 minutes of moderate activity per week. Mix walking and running based on your fitness level and goals.

Walking vs Running: Calories Burned Chart

Walking vs Running: Which Burns More Calories?

When it comes to burning calories, both walking and running are excellent choices. But which is better for your health, weight loss, and lifestyle? This guide breaks down the science, charts, and practical advice so you can make the best decision for your goals.

Calories Burned Chart: Walking vs Running

Activity	Weight (kg)	Duration (30 mins)	Calories Burned
Walking (5 km/h)	60	30 mins	150
Running (10 km/h)	60	30 mins	300
Walking (5 km/h)	80	30 mins	200
Running (10 km/h)	80	30 mins	400

How Are Calories Burned Calculated?

Calories burned during exercise depend on your weight, speed, duration, and the activity's intensity. Running uses more energy per minute than walking, but walking is easier to sustain for longer periods. The MET (Metabolic Equivalent of Task) value is used to estimate calories burned. For example, running at 10 km/h has a MET of 8, while walking at 5 km/h has a MET of 3.5.

Health Benefits: Walking vs Running

Walking: Gentle on joints, improves cardiovascular health, reduces stress, and is accessible for all ages. It's a great way to stay active, especially for beginners or those with joint concerns.

Running: Burns more calories, builds endurance, strengthens bones and muscles, and can help with weight loss. However, it may not be suitable for everyone, especially those with knee or hip issues.

Which Is Better for Weight Loss?

Running burns more calories in less time, making it effective for weight loss. However, walking is easier to stick with and can be just as effective if done consistently. The best exercise is the one you enjoy and can maintain over time.

Tips for Safe and Effective Exercise

Start slow and gradually increase your intensity.
Wear supportive and well fitted shoes to prevent injury.
Stay hydrated and never forget to listen to your body.
Mix walking and running for variety.
Consult a healthcare provider before starting a new routine.

Frequently Asked Questions (FAQ)

Is walking or running better for weight loss?: Both can help with weight loss. Running burns more calories, but walking is easier to sustain and less likely to cause injury.
Can I combine walking and running?: Yes! Many people alternate between walking and running for a balanced workout.
How do I track calories burned?: Use our Calories Burned Calculator for personalized results.
Is running bad for your knees?: Running can stress the knees, but proper form, footwear, and gradual progression help reduce risk. If you have joint pain, consult a doctor.
How often should I walk or run?: Most experts recommend at least 150 minutes of moderate activity per week. Mix walking and running based on your fitness level and goals.

Why Walking and Running Matter: More Than Just Calories

Walking and running aren’t just about burning calories—they’re about feeling good, exploring your neighborhood, and building lifelong habits. Whether you’re a weekend walker or a daily runner, both activities offer mental and physical benefits. Many people start with walking and gradually build up to running, finding joy and confidence along the way.

Myths vs Facts: Walking & Running

Myth: "Running is always better than walking."
Fact: Both have unique benefits. Walking is gentler and easier to stick with, while running burns more calories in less time.
Myth: "You have to run to lose weight."
Fact: Consistent walking can be just as effective for weight loss, especially when combined with healthy eating.
Myth: "Walking doesn’t count as exercise."
Fact: Walking is a great way to improve health, reduce stress, and boost mood.

Future Trends: Smarter Fitness Tracking

Wearable devices and fitness apps are making it easier to track steps, calories, and progress. Expect more personalized advice, real-time feedback, and AI-powered coaching in the future. Community challenges and virtual races help keep motivation high, whether you walk or run.

Practical Tips for Success

Set realistic goals—start with short walks or runs and build up gradually.
Find a walking or running buddy for motivation and fun.
Mix up your routes to keep things interesting.
Track your progress and celebrate small wins.
Listen to your body and rest when needed.

Real-Life Story: From Walking to Running

When Maya wanted to get healthier, she started walking every morning. After a few months, she felt stronger and more energetic, so she tried running short intervals. "I never thought I’d enjoy running," Maya says. "But starting with walking made it easy, and now I look forward to my workouts!"

Conclusion: Choose What Works for You

Walking and running are both fantastic ways to stay active and healthy. The best choice is the one you enjoy and can stick with. Use our calculator, set goals, and remember—every step counts on your journey to better health!

Last updated: August 15, 2025