Does Walking Burn as Many Calories as Running?

When it comes to getting fit, walking and running are both excellent forms of cardiovascular exercise. But if your main goal is to burn calories and lose fat, you might be wondering: does walking burn as many calories as running?

Calories Burned: Walking vs. Running

The short answer is no—running generally burns more calories than walking, mainly due to the higher intensity and speed. For example, a 150-pound person burns roughly:

• 90–100 calories during a 30-minute brisk walk (3.5 mph)

• 270–300 calories during a 30-minute run (6 mph)

That’s nearly 3x more calories burned by running over the same time.

But Walking Still Works Wonders

While running is more efficient for calorie burn, walking still has its place—especially for beginners, those with joint issues, or anyone looking for a lower-impact option. Walking is easier to stick to long term, can be done almost anywhere, and still supports weight loss and heart health when done consistently.

Intensity and Duration Matter

Ultimately, calorie burn depends on:

• Your weight

• Pace and incline (e.g., walking uphill burns more)

• Time spent exercising

• Heart rate zone

So, a power walk with hills could actually rival a slow jog in terms of calories burned.

What Should You Wear for Your Next Run or Walk?

Whether you’re heading out for a 10K or just enjoying a walk around the block, the right outfit can make all the difference. Lightweight, sweat-wicking fabrics help regulate temperature, reduce chafing, and boost confidence.

👉 Check out our curated running outfits designed for performance and style—think sleek high-rise leggings, breathable tops, and supportive sports bras made to move with you.