Caloric expenditure during running: an analysis
In a study published in Medicine and Science in Sports and Exercise in 2004, it was found that running burns more calories than walking, a finding that has since been widely acknowledged. This research, led by C. Hall et al., involved 24 participants running and walking on a treadmill for a distance of approximately one mile.
The study showed that the difference in calories burned between running and walking is related to the difference in weight. For instance, a 160-pound individual burning calories while running and walking was compared in the study. Running a mile was found to burn approximately 120 calories for this weight, while walking the same distance consumed about 80 calories. This translates to a 40% increase in calories burned per mile when running compared to walking.
The calorie burn rate per minute also favours running. On average, running burns about 15.1 calories per minute, compared to 8.7 calories per minute while walking. This means that running burns roughly 70% more calories per minute than walking. Over 30 minutes, a 160-pound person might burn around 450 calories running but only about 260 calories walking. That translates to nearly double the calories burned running compared to walking in the same time frame.
The difference arises because running is a higher intensity activity, leading to greater energy expenditure. Running involves lifting the entire body from the ground and pushing forward with each hop, requiring more energy than walking. The Mayo Clinic suggests calculating the approximate number of calories burned during a run by multiplying one's weight in pounds by 0.75.
For those aiming for weight loss or fitness goals, running offers a higher calorie burn in less time, while walking allows longer duration exercise with lower injury risk. However, walking longer distances can compensate for the lower calorie burn rate. The study results did not reveal a flaw in Newtonian physics but highlighted that running and walking do not require the same amount of energy.
Amby Burfoot, in an article published in Runner's World in August 2004, further emphasised the calorie-burning benefits of running. He stated that moving a body that weighs more requires more energy, hence burning more calories. Men burn an average of 124 calories while running, compared to an average of 88 calories while walking, while women burn an average of 105 calories while running, compared to an average of 74 calories while walking.
In summary, running burns roughly 40% more calories per mile and about 70-100% more calories per minute or hour than walking, depending on weight and pace. This makes running an effective choice for those looking to burn calories quickly, while walking remains a suitable option for those seeking a lower-intensity, longer duration workout.
- The study published in Medicine and Science in Sports and Exercise in 2004 found that running burns more calories than walking, with a difference related to weight.
- The calorie burn rate per minute favors running, burning about 70% more calories than walking, on average.
- For weight loss or fitness goals, running offers a higher calorie burn in less time, while walking allows longer duration exercise with lower injury risk.
- Amby Burfoot, in Runner's World, further emphasized the calorie-burning benefits of running, stating that moving a body that weighs more requires more energy, hence burning more calories.
