Running burns roughly twice as many calories per minute as brisk walking, so it is the faster route to weight loss if your time is limited. Per mile, though, the gap is much smaller, and walking still works if you do more of it. The best choice is usually the one you can keep doing several times a week without getting hurt.
This guide compares the two with real numbers: calories, weekly targets from the CDC and what long-term studies found. Find more fitness and health explainers in our health and sports guides.
Calories burned: running vs. walking
Exercise scientists measure effort in METs, short for metabolic equivalents. One MET is roughly the energy you use sitting still. The 2024 Adult Compendium of Physical Activities, a research reference used to estimate energy cost, lists brisk walking at 3.5 to 3.9 mph at 4.8 METs. Running at 6 mph, a 10-minute mile, is listed at 9.3 METs on its running table.
A simple formula turns METs into calories: METs times body weight in kilograms times hours. Here is what that gives for 30 minutes of each activity:
| 30 minutes of… | METs (2024 Compendium) | 154 lb (70 kg) person | 200 lb (91 kg) person |
|---|---|---|---|
| Walking, 2.8-3.4 mph | 3.8 | about 135 kcal | about 170 kcal |
| Brisk walking, 3.5-3.9 mph | 4.8 | about 170 kcal | about 220 kcal |
| Running, 5.0-5.2 mph | 8.5 | about 300 kcal | about 385 kcal |
| Running, 6.0-6.3 mph | 9.3 | about 325 kcal | about 420 kcal |
These are estimates. Your real burn depends on fitness, terrain, stride and body makeup, so watches and treadmills give different numbers too. Still, the pattern holds: in the same half hour, running roughly doubles the burn.
Per mile, the gap shrinks
The picture changes when you compare distance instead of time. A brisk walker at 3.5 mph needs about 17 minutes to cover a mile, while a runner at 6 mph needs 10. Because the walker is moving longer, part of the difference evens out.
For a 154-pound person, the math gives about 95 calories for a brisk mile walked and about 110 for a mile run. If you subtract what the body would burn at rest anyway, the extra energy is closer to 75 calories walking and 95 running. So per mile, running burns roughly a quarter more, not double.
That matters in practice. If you have an hour, walking four miles gets you most of the way to what a 30-minute run delivers. If you have 25 minutes, running wins clearly.
What the long-term studies found
The biggest comparison comes from the National Runners’ and Walkers’ Health Studies, led by researcher Paul Williams. In a 2013 paper on weight, he followed 15,237 walkers and 32,216 runners for about 6.2 years. Runners lost more weight for the same estimated energy spent, and the difference was largest among the heaviest participants. The study relied on questionnaires rather than lab tests, which means it shows an association, not proof of cause.
The same research group also looked at heart health. In a 2013 study in an American Heart Association journal, equal energy spent walking or running was linked to similar drops in the risk of high blood pressure, high cholesterol and diabetes. In other words, for those health markers, the total amount of work mattered more than the speed. Our guide to normal blood pressure by age explains what those readings mean.
How much exercise you need each week
The CDC’s adult guidelines call for at least 150 minutes a week of moderate activity, such as brisk walking, or 75 minutes of vigorous activity, such as running. Adults should also do muscle-strengthening work at least two days a week. As a rule of thumb, one minute of vigorous activity counts about the same as two minutes of moderate activity.
For weight loss, the minimum is often not enough. The CDC notes on its page about physical activity and weight that the amount needed to keep weight stable varies a lot from person to person. It also says people who lose about 1 to 2 pounds a week are more likely to keep the weight off than those who lose it faster.
Exercise alone rarely produces fast results. Most of the deficit usually comes from eating a bit less, while activity helps you keep the weight off and protects muscle.
Injury risk and other trade-offs
Running is a high-impact activity. Each stride lands with much more force than a walking step, so new runners often develop sore shins, knees or feet when they add miles too fast. Walking is gentler on joints, which makes it easier to do daily and to keep up at higher body weights.
Some other differences:
- Time. Running gets the job done faster. Walking needs roughly twice the minutes for a similar burn.
- Appetite. Some people feel hungrier after hard runs, which can cancel part of the calorie gap.
- Access. Walking needs no special gear beyond decent shoes. It also fits into commutes, errands and breaks at work.
- Consistency. A plan you enjoy beats a harder plan you quit after three weeks.
Mixing both is a common middle path. Walk-run intervals, such as one minute of jogging and two minutes of walking, let beginners build up while limiting impact. Fitness coaches, like the Australian trainer profiled in a 2017 story in our archive, often pair cardio with strength training and diet changes rather than relying on one activity.
A simple way to start
A plan does not need to be complicated. Here is one gentle pattern that many beginners use:
- Weeks 1-2. Walk briskly for 30 minutes, five days a week. That alone meets the CDC’s 150-minute baseline.
- Weeks 3-4. Keep the same walks, but add short jogging bursts on two or three days.
- After that. Lengthen the jogging parts slowly if your joints feel fine. If they do not, stay with walking and add minutes instead.
Rest days matter too. Muscles and tendons adapt between sessions, not during them. If pain lasts more than a few days, ease off. Also add two short strength sessions each week, since muscle helps protect joints.
Which one should you choose?
Choose running if you are already fairly fit, have healthy joints and want results in less time. Choose walking if you are starting from a low activity level, carry extra weight, have joint pain or simply prefer it. Low-impact options count too. A 2018 archive story covered a mental health nonprofit that partnered with a maker of elliptical bikes, one more way to train without pounding the pavement.
Whatever you pick, start below your limit and add time or distance gradually, a little each week. Then track total weekly minutes rather than single workouts. If you have a heart condition, diabetes, joint problems or have been inactive for a long time, talk with your doctor before starting a new routine.
This article is general information, not medical advice, so check with a doctor about your own case.
Frequently asked questions
Is running or walking better for weight loss?
Running burns about twice as many calories per minute, so it works faster. Walking can match it if you walk longer, and it carries a lower risk of injury.
Is running good for weight loss?
Yes, it is one of the most time-efficient ways to burn calories. Still, weight loss also depends on diet, and running works best when you build up slowly enough to avoid injury.
How many calories does walking a mile burn compared with running a mile?
For a 154-pound person, a brisk walking mile burns about 95 calories and a running mile about 110. Heavier people burn more for both.
How much should I walk to lose weight?
The CDC’s baseline is 150 minutes of moderate activity a week, such as brisk walking. Many people need more than that to lose weight, along with changes in what they eat.
Have a question about this topic? Ask in the comments below. Our editors read every comment and answer questions here, and we add useful answers to the guide.
Sources
- pacompendium.com/walking
- pacompendium.com/running
- pmc.ncbi.nlm.nih.gov/articles/PMC10818145
- pmc.ncbi.nlm.nih.gov/articles/PMC4067491
- ahajournals.org/doi/10.1161/ATVBAHA.112.300878
- cdc.gov/physical-activity-basics/guidelines/adults.html
- cdc.gov/healthy-weight-growth/physical-activity/index.html
- cdc.gov/healthy-weight-growth/losing-weight/index.html