Walking and running burn the same number of calories per mile. It is an oft repeated mantra that we have all heard thousands of times. This idea is rooted in eighth-grade physics, specifically the equation “work = force x distance.”
For those who were distracted or otherwise missed that lecture, the point is that it takes a defined amount of energy to move a body of mass over a measured distance. The speed of the object is not taken into account. Therefore, running and walking should require the same amount of energy to cover the same distance.
This is usually presented as great news for walkers. “Take a stroll around the block,” the thinking goes. “It’ll burn just as many calories mile for mile as if you sprinted it.” The only problem with this doctrine is that it is absolutely not true.
For those who were distracted or otherwise missed that lecture, the point is that it takes a defined amount of energy to move a body of mass over a measured distance. The speed of the object is not taken into account. Therefore, running and walking should require the same amount of energy to cover the same distance.
This is usually presented as great news for walkers. “Take a stroll around the block,” the thinking goes. “It’ll burn just as many calories mile for mile as if you sprinted it.” The only problem with this doctrine is that it is absolutely not true.
In 2004, four researchers in the Department of Exercise Science at Syracuse University designed an experiment to test the theory. They hooked strangers to a device that measures calorie burn by analyzing breath. We have both been subjected this peculiar device, although under different circumstances. It involves wearing a facemask connected to small backpack. Andrea likened the experience to running wind sprints in a Darth Vader costume.
Over several days, the test subjects repeatedly ran and walked one mile on both a track and a treadmill. Their calorie burn was measured throughout. The results were astounding. Running not only burns more calories than walking, the difference is enormous. “[T]he cost of locomotion was [approximately] 55% lower for males during walking than running, and [approximately] 52% lower for females.”
In other words, running instead of walking earns you 50% more calories over the same distance. This goes a long way towards explaining why all those folks doing slow laps around the inside of a shopping mall don’t appear to be losing much weight.
Over several days, the test subjects repeatedly ran and walked one mile on both a track and a treadmill. Their calorie burn was measured throughout. The results were astounding. Running not only burns more calories than walking, the difference is enormous. “[T]he cost of locomotion was [approximately] 55% lower for males during walking than running, and [approximately] 52% lower for females.”
In other words, running instead of walking earns you 50% more calories over the same distance. This goes a long way towards explaining why all those folks doing slow laps around the inside of a shopping mall don’t appear to be losing much weight.
Fact: The authors of this study made another observation that we found equally startling. “There was no difference between the energy expenditure on the track and the treadmill.” We have long been told that treadmills are easier to run on because the moving belt does some of the work. Apparently this, like so many other facts we have dutifully memorized, is entirely untrue.
This was not a major conclusion in the study. It was more like a throwaway line in the section describing the data collected. It probably warrants additional research before treadmill manufactures quote it in advertising. All we know is that if these data hold we will never again feel pressure to go running outside in the rain.
Clearly intensity matters. The best part is that you don’t have to be a runner to take advantage of the metabolic lift intensity provides. A 2012 study out of Colorado State University found that two and a half minutes of all-out effort on an exercise bike can burn up to 220 calories. For comparison, it would take Steven nearly an hour of slow, casual bike riding to expend that same number of calories.
All of these data are confirmed by numerous studies showing the calorie burning power of interval training. For those unfamiliar with the concept, interval training is a methodology that breaks up cardio workouts into periods of near-maximum effort and periods of low effort or even pure recovery. In other words, you might run 400 meters as quickly as possible and the walk the same distance slowly in order to let your breathing and heart rate recover. A standard interval workout might consist of performing this run/walk routine four or five times in a row.
There are thousands of variations on the interval workout, but they all share short duration high effort work with defined periods of recovery. These workouts tend to be quicker than a traditional long, slow cardio sessions and they definitely offer outsized benefits for their length. Another study out of Colorado State University found that people who did intervals not only saw faster improvements in overall fitness, but they continued burning calories at a high rate long after each workout ended. According to the authors, “[study participants] burned an average of an extra 200 calories on the sprint interval workout day.”
All of these data are confirmed by numerous studies showing the calorie burning power of interval training. For those unfamiliar with the concept, interval training is a methodology that breaks up cardio workouts into periods of near-maximum effort and periods of low effort or even pure recovery. In other words, you might run 400 meters as quickly as possible and the walk the same distance slowly in order to let your breathing and heart rate recover. A standard interval workout might consist of performing this run/walk routine four or five times in a row.
There are thousands of variations on the interval workout, but they all share short duration high effort work with defined periods of recovery. These workouts tend to be quicker than a traditional long, slow cardio sessions and they definitely offer outsized benefits for their length. Another study out of Colorado State University found that people who did intervals not only saw faster improvements in overall fitness, but they continued burning calories at a high rate long after each workout ended. According to the authors, “[study participants] burned an average of an extra 200 calories on the sprint interval workout day.”
Fact: Most diet programs begin with the best of intentions. They are founded under the belief than an idea can make the world a better place. Given time and success, these high ideals are generally abandoned. Diets cease caring about health and fitness and instead concentrate on hawking merchandise. When our day comes, we plan to open a chain of combination gyms and brewpubs with the slogan: “Earn more beer in less time.”
Are your ready to increase you calorie burn by adding intervals to your workout?
Check out our favorite interval workouts in Advanced Exercise.
Check out our favorite interval workouts in Advanced Exercise.
