First of all, I’m both a runner and a walker.
And I’m a fan of both.
They both involve locomotion on foot. They both involve the outdoors. They may also involve others.
But which is best? That depends a lot on your motivation…
If it’s Time You Lack…
No matter whether you walk or run, it takes energy to cover miles. Walking or running, you’re going to burn calories. The most obvious benefit of running versus walking is that you’re going to cover a larger piece of real estate in the same amount of time – therefore burning more calories.
But do you actually burn more calories walking or running – over the same distance?
Actually, yes. Research done by the University of Syracuse (summarized beautifully by Amby Burfoot in this 2005 Runner’s World article) shows that on a net energy expenditure basis, running a mile burns about twice the calories of walking it. In running, you’re actually jumping slightly from foot to foot, raising and lowering your centre of mass. That takes energy. A lot of it.
Not only that, but there’s more in it for runners who push it a little in their workouts.
Research by Dr. David Nieman of Appalachian State University suggests that runners who work out at a rate sufficient to break into a good sweat, will continue to burn calories after the run. It’s called excess post-exercise consumption or EPOC, and is also known as afterburn. 
Dr. Nieman found that for a period of up to 14 hours your body will burn approximately 1/3 more calories – like running a third more miles – as it resets to normal.
Light walking – sadly for those cheering for the walkers – produced virtually no EPOC in Dr. Nieman’s studies.
So, if you’re short on time, want to chew up the calories, and keep on chewing them up longer than you’re entitled to, ramp up your running workouts and get the afterburn going.
If Time you Got…
Walk.
Hands up anyone who has excused yourself from a crowded situation to take a walk. To get some “me” time.
Of course.
Brenda Ueland, the well-loved writing teacher and author advised that every writer take a long walk in nature every day. Thoreau counselled exactly the same thing.
To be by oneself. To listen. To connect with something outside yourself. To get out of your own head. To recharge the batteries.
Walking meditation has long been a part of contemplative traditions the world over. 
In walking meditation, your goal (very un-Zen-like) is to feel every footstep, every breath of wind, every breath. Hear every bird and car-horn. It is to be present for, and mindful of, everything that happens. To appreciate and take in what the world presents.
I am not aware of any contemplative traditions that use running as a meditative practice.
There’s the vaunted runners high – a supposed release of endorphins into the bloodstream. Ultra-runners have reported non-drug-induced hallucinations in the latter stages of extreme events. But neither of these experiences would be confused specifically with increased mindfulness.
One of my running friends, Howard, is a perpetual whirlwind of activity. He never stops – even when he stops. He used to swear that running was his meditation. My own thought is that’s a noble sentiment. And one that I’d like to believe, given I’m a lifelong runner. But maybe it’s a little wishful thinking. I have yet to register a deep meditative silence on the road. I’m either thinking about something that’s either happened or hasn’t yet, and occasionally paying a little mind to things like, for example, cars, bikes and dogs. I’ve never been able to call it a meditative experience. To his credit, Howard is a multi-tasker.
I think we give this one to the walkers.
If it’s Social You’re After…
Nothing salves a turbulent mind like a walk with a friend. Scenery and miles slide by as mental mountains turn to molehills.
By the time you’re home, you’re feeling more connected and you’ve gotten air and exercise to boot. Overall, walking is a terrific social event, that has benefits well beyond a good give and take.
But, and don’t say I didn’t warn you, walking conversations can have a dark side.
The friend with the never-ending personal crisis. The friend oblivious to the fact he has two ears (and a single mouth). The friend who texts.
Let’s face it. Unless you’ve negotiated a pre-defined end point, you can get trapped into the Walk That Goes on Forever. It might even lead to (oh no!) Coffee.
There are hazards out there in the world of social walking, my friend. Just saying.
The beauty of talking when you’re running with a friend is that it tends to involve a little more give and take. Generally, while one of you is gabbing, the other is taking on air and thankful for it. If your friend has chosen to monopolize the airwaves, all it takes is a hill or an increase in speed to curb the air pollution and restore some semblance of conversation. Or quiet. Or sucking wind. Your choice.
Running conversations are also bounded. You only have to talk as long as the run lasts. If you’ve scheduled a long run with a group, you can change partners. If your partner has the personality of a clam, hey, it’s only an hour. Ultimately, it’s up to you.
So when you’re talking about running versus walking, it’s complicated. They each have their advantages and disadvantages. But you can at least boil it down to a simple set of criteria:
Need speed? Run.
Need quiet? Walk.
Need companionship? Uhhh…your choice.
Hello there,
I’ve never been a fan of walking myself. If I go out I go out to run and get all the stress out of me. It really feels good when you come back from a run, exhausted and ready to take a shower. It’s really one of the best feelings there is, taking a shower and then taking a sit on your sofa. Do you know of any research that compares running up the hill vs. running on a flat track? That would be really interesting to see in terms of calories.
Hi Dejan. I have a dog who is not very good on-leash and needs daily exercise, so I’m a walker too. I love getting out with him – it’s a whole different energy. And as far as running uphill versus on a flat track, there’s no doubt you’ll burn more calories uphill, everything else being equal. But it always brings to mind for me, returning home after a big hilly loop I do, the axiom of an old physics professor “if you come back to the same place, no matter what happens in between, net work = 0”.
Cheers. See you out there.
I’m a bit of a runner myself and I have to say I really don’t like walking. My wife does the walk/jog thing and to be honest if I stop running to walk with her for a couple of minutes my legs start to feel more tired walking. I don’t like to spend a whole lot of time working out so I definitely like to get at it the best I can with a good run and not spend all the extra time walking to get close to the same benefit.
Definitely time’s a factor Matthew. I’m going to spring the run/walk thing on my running pal Simon this weekend. He hates the idea of walking too, but he’s been hobbled off and on for at least 6 months with a gimp knee. It’s time. He won’t love it either, but we’ll get in some more conversation. We haven’t talked about the US President in a while…so…there’ll be time for that.
Thanks for the comment, and have fun out there!
Both are great for our physical health and just like you outlined, it’s all about the goals you’re after and what you have to work with. I personally mixed both in with my trail runs so I get to enjoy the thrill of running through wooded trails but I also get to relax and admire the beautiful nature around me when I walk.
I agree completely Wing. Mixing the running and walking is not only as effective for training (according to Jeff Galloway) it gives the added benefits you talk about. Not to be missed. Thanks for the comment.
Walking and running are both things I enjoy. The days that I go to the gym, I prefer to walk. We have a lot of hills around our home, running up and down those hills can be brutal, but like you said the after burn is amazing.
I think you’ve touched on some really good points here and made a really valid argument for both running and walking.
Great article, happy running or walking.
Thanks Jagi.
All the best in your running and walking, and we’ll see you out there!
Larry
H Larry,
You’ve addressed everything I could have imagined plus more when looking at you way up the pros to each style. I love running, however, since I got a car I barely even go out for walks anymore. Is there anything you could advise in order to get my focus and motivation back on board?
Boss, I can relate. It’s a fact of life – have car, will use it. Or have to use it, right?
And the worst of it is, the longer we don’t run or walk, the harder it is to get going again.
I think this deserves its own post, but I think the biggest advice I could offer would be to do the next, small, thing that you’d have to do to go running or walking. It probably won’t even involve exercise. Something like getting your running shoes out of the closet. Or putting them next to the door. Or getting out a t-shirt you might wear. And that’s it. Just that much. Just one thing. And see where it leads.
I’ll talk about it in the post, but sometimes we build things up to be insurmountable obstacles – and they would be if we had to attack the whole thing at once – but if we break the obstacle down into just that next task, however small it is, it’s something we can do.
And most importantly, it’s a start.
Thanks so much for this Boss. Have fun with it.
Hello Laraby!
Thanks for the great info.
I love walking and I’m starting to develop the habit of running, I run every other day on a treadmill and once a week I try to do a long run outdoors.
I find that running outdoors is so rewarding but also a mental game! I always want to stop and I need to convince myself that everything is going to be ok! how do you it to keep your mind still and just run? I’ve heard of meditation running but I don’t know much about it, have you heard of it?
Cheers 🙂
MA, thanks for this.
I know what you mean about running being a mental game. And certainly the ability to be mindful all the time is the meditator’s goal (if they were to have one…because having a goal would defeat the purpose of the meditation and so on…).
A friend of mine claims he uses running as his meditation. I think it’s a great way to get problems sorted out, but in terms of ceasing the flow of thoughts – I haven’t been very successful. I’m just not experienced or accomplished enough as a meditator to bring it to running.
One way I’ve found to help with motivation, though, is to use Jeff Galloway’s run-walk-run programs. He’s made stopping legitimate – and it’s helped me to come off a recent running injury in much better fashion.
Either way, meditating or run-walk-run, continue to have fun with it.
And I’ll see you out there!
Larry
Kind greetings Larry,
My oh my. This is a wonderful and informative post. That information about EPOC made so much sense; I’ve heard that running/walking burns the same amount of calories if the distance covered was identical, but I always thought there would be benefits to running, and the EPOC cleared up the mystery and curiosity.
Khoi.
Thanks Khoi. Nice to know you’re not really done running when you’re done running. Take care.
Good read!
I used to play soccer all through my youth so running was just an everyday activity of mine. By the way, I hate running if I don’t have a soccer ball at my feet! Now as my hairline begins to recede and a few grey hairs start to sprout I find that walking is my go-to cardiovascular exercise, but quite frankly I should do more of it.
The paragraph on Dr. David Nieman’s research got me thinking, does this have anything to do with aerobic and anaerobic exercise? I always thought that it was the anaerobic exercise was the kind that allowed for burning calories after the fact.
Nicholas, thanks for the comment and clarification. Anaerobic exercise happens when muscles don’t have time to burn oxygen so they use the available fuel in the muscle. Afterburn, on the other hand, has more to do with your metabolic rate (the rate at which you burn calories) remaining high for a period of time after the actual workout. After an intense workout, your metabolism continues to run at an elevated rate; taking its time to return to normal. During that time, you’re getting the benefit of your workout – without working out. And yes, intense anaerobic exercise can also create afterburn. Thanks.
Very true post! Both have their ups and downs 🙂 I’ve never really been in a habit of taking scheduled walks or runs (other than with my dog), but when I have made the effort it’s with someone and I know all about that “traps.”
On a side note, have you seen any coverage where health studies are linking walking with warding off alzheimers or dementia?
Erika, thanks for this. And no, I had not seen this study (I found one) until you pointed it out.
I’m thinking this is the one you meant http://news.nationalpost.com/health/running-guards-against-dementia-keeps-the-brains-memory-centre-young-study
It’s great news and certainly enough to keep me out there no matter what other benefits I get from running! I’ll have to run down the research and publish a post.
Thanks Erika.
This is terrific.
Erika, thanks for this. And no, I had not seen this study (I found one) until you pointed it out.
I’m thinking this is the one you meant http://news.nationalpost.com/health/running-guards-against-dementia-keeps-the-brains-memory-centre-young-study
It’s great news and certainly enough to keep me out there no matter what other benefits I get from running! I’ll have to run down the research and publish a post.
Thanks Erika.
This is terrific.
I so love walking but running, not really. Everything you have written here is correct. Every day I walk few miles going to work in the morning and afternoon.
It really helped me a lot because I used to be overweight with my height and now I am slowly hitting the correct weight. Walking plus eating proper diet is my daily ritual. Thank you for this blog. I can share this with my friends. This is really helpful. CHEERS!
Good for you Russel. When I’m not working from home I walk to work too. Terrific soak time to either prep (on the way in) or unwind (coming home)! Everyone should be so lucky. Keep on keeping on with the exercise and diet – good going. Momentum’s on your side. Good going!
A 160 lb person will burn about 120 calories per mile, pretty much regardless of the speed. A 120 lb person will burn about 91. Someone weighing in at 250 lbs will burn about 189 calories.THAT was very interesting, as a heavy person myself I found that very motivational which is rare with me when the word exercise is mentioned (lol) I also love how you talk about take a long walk in nature every day. Thoreau counseled exactly the same thing.
To be by oneself. To listen. To connect with something outside yourself. To get out of your own head. To recharge the batteries…that is something I need on a daily basis, I believe it’s safe to say we all do! Nice work here
I agree 100% Tiffany. Rare these days to give ourselves that time – but valuable, right? Thanks for the comment.
I love the tone of your post and the fact that you are both a runner and a walker, so you’re not being biased, but rather, just comparing the two. I imagine that runners probably have better cardiovascular fitness than walkers, and it’s certainly a plus to burn calories in less time. For myself, I prefer walking because I worry about the cumulative effect of high impact exercise on my joints. It’s only anecdotal, of course, but I know several fairly young runners who suffer with joint issues due to overuse.
You’re absolutely right Laurie. Overuse is tough on joints at any age. The last estimate I know of for running is several times your body weight on your knee joint at each foot strike. I’m really enjoying running and walking in intervals right now. It’s Jeff Galloway’s idea – he’s a well known running coach – and it’s keeping me reasonably healthy as long-time running friends start to pull up with injury. But I love walking too and any time I can forego the car for a walk, I will. All the best Laurie. Enjoy your walks!
Finally I found a website with all the information that I was looking for.
You have some great information here! I am just learning about the benefits of running vs walking, so I learned a lot.
Thanks!
You saved my day.
🙂
Hey there it’s Alexey!
I had a great read! You put walked through very important points. I am an athlete myself so I feel a connection with what you are saying. To be honest, I am not much of a runner, I love to walk for an hour every day – I used to run, but running alone became too boring even with my headphones.
But otherwise, it’s a really nice post that I am SURE will help many people!
Keep coming with great posts !
Thanks Alexey.
You’re right, running alone is not for everyone – but getting out for an hour walk every day, that’s plain awesome. Keep it up!
See you out there!