Our editor discusses running on a treadmill vs running outside here.Ī high-intensity run starts the afterburn effect - Excess Post-Exercise Oxygen Consumption (EPOC). Outdoor adventures, especially hilly terrain require more effort and air resistance. Here are a few other ways to increase calorie burn running and power walking: Because we have a top-end speed for running, once you reach certain speeds, calorie burn doesn’t alter that much, and there’s a bigger difference between a slow walk and a fast run.Īs we can see in this case, the difference between paces is minimal. There is a lot of debate on the topic - some suggest higher speeds translate to higher calorie burn, while many suggest not all miles are equal. Of course, a slow walk takes longer than running the same distance, so you could argue that time plays a factor, even if running could initially burn more calories per minute. Interestingly, the calculator doesn’t advise using running speed, stating "the number of burned calories doesn’t grow with run speed." You could burn the same amount of calories by running for a longer time at a slower pace.Ī study into energy expenditure found participants who walked casually and ran for 1600 meters at 86m-min and 160m-min (respectively) found running burned more calories. Running vs power walking: Does speed matter? And a slower walk versus a run throws up slightly less calories, while differences between run speeds hardly vary. But it shows that gradient, especially power walking at a top-end speed, could nick it for calorie burn. A 5mph 5K run is estimated to burn around 286kcal while a 6mph 5K estimates 306kcal.Īs we can see, the differences for the same distance are minimal - speed and overall calorie burn. Research conducted by Strava found the average running pace to sit just over 6mph (9:53 a mile), with the average 5K around 5mph (11:06), according to the University of Colorado pace chart. Using the same metrics but comparing with a 5K brisk walk at a 0% gradient walking at 4mph (the lowest end of the scale for power walking), the results threw up 232kcal versus just over 250kcal at a 1% gradient and 315-330kcal for the faster speed (5.5mph). We typically add a 1% gradient on treadmills to mimic the energy output of running outdoor terrain. We’ve used it to measure calorie burn across other sports like running vs swimming and now - running vs power walking.Ī 32-year-old female weighing 120lbs running a “steady” outdoor 5K at a 0% gradient could burn around 279kcal, which becomes 300kcal at a 1% gradient and reduces (slightly) if running on a treadmill (because you’re not dealing with air resistance). That means no number is 100% accurate, but we can estimate with the Omni Calculator, which uses the 2011 Compendium of Physical Activities. Intensity, workout length and biological factors like age, weight, sex, hormones, stress and sleep play a role. It’s worth remembering that calorie burn capacity and the metabolic system vary from person to person. The MET system is standardized across the board but uses your heart rate and other personal data to estimate. Instead, we decided to do the math using METS. Calorie burn is even harder to determine without visiting a sports lab - as we learned when we did this 500-calorie HIIT workout wearing the Apple Watch. You might think we strapped on the best running watches or took the latest Apple Watches out for a spin (we left that to our editor, who walked 11,000 steps with the Apple Watch 9 and Apple Watch Ultra 2 to test their accuracy).īut as our editor discovered, there are surprising variances between wearables, so it’s hard to know which brand reports the most accurate data. Running vs power walking: Which burns more calories? The benefits of running are similar and well-documented running stimulates muscle growth (as we cover here: does running build muscle?), strengthens lower body muscles, builds stronger bones and improves cardiovascular fitness, stamina and endurance. Some research shows that brisk walking could improve wellbeing, mood and cognitive function, and it’s an accessible way to get outdoors if running has too high an impact on your joints or you’re easing back into exercise. But it’s not just the physical benefits of walking we should consider. One study found that brisk walking could help you lose abdominal fat. The speed of power walking also engages your upper body to help propel you and could contribute toward weight loss by topping up overall daily calorie burn. Power walking is a full-body workout that could improve cardiovascular fitness and endurance, build strength and promote the bone-building process called bone loading.
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