Does walking burn more fat than running?

Updated April 17, 2017

Burn calories, and you will burn fat. Each mile of walking or running burns about 100 calories, according to researchers. However, which activity burns more calories, and therefore fat, depends on several factors.


The speed at which walking or running burns more calories varies by person. When you walk at increasing paces, the point where it would be easier to run is called your preferred walk-run transition speed (PTS). If you run slower than your PTS, it requires more exertion than walking and you burn more calories. If you walk faster than your PTS, then you burn more calories.


When you run, you engage more muscles than walking. The extra effort speeds your metabolism and causes you to burn more calories. If you cannot run for a long period of time, alternating between a leisurely pace and a hard pace doubles your endurance and increases your ability to burn fat.


Running or walking on an incline helps maximise fat burning. Fitness expert Mary Christ Anderson says that if you run on a treadmill at a 15 per cent incline you burn 60 per cent more calories than running on a flat surface. However, walking at a 15 per cent incline burns 150 per cent more calories than walking on a flat surface.

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About the Author

Nicole Whitney started freelance writing in 2008, with articles published on various websites. She has worked as a spa therapist and consultant. She participates in a volunteer program and writes on subjects related to the beauty industry. She graduated from the International School of Skin, Nails and Massage in Atlanta.