Many people claim that whether you run a mile or walk a mile, both burn the same number of calories.  This belief is not correct.  The idea of doing a minimal amount of work and being able to reap the same rewards from harder work is appealing but unfortunately it does not work this way.

What it boils down to is high intensity workouts will result in a bigger calorie burn.  For example, if a person runs for 20 minutes or walks for 50 minutes, they would end up burning about the same amount of calories.  But if they walk for 20 minutes or run for 20 minutes, running will create the biggest calorie deficit.

Distance itself does not really determine how many total calories are burned.  The major determinants of calories burned depends on how long a person exercises (duration), how fast or hard they exercise (intensity), and their fitness level.

The website https://www.healthstatus.com/calculate/cbc  shows that a man weighing 200 pounds would burn 113 calories walking 1 mile at a pace of 4 miles per hour (total exercise duration of 15 minutes).  That same man however, would burn 151 calories running a mile at a pace of 6 miles per hour (total exercise duration of 10 minutes).

Why does running burn more calories than walking?

There are many reasons why running is going to result in a greater calorie burn than walking.  One is the fact that it takes more energy to move your body at a higher speed.  Running requires more strenuous arm, leg and upper-body movement and it raises your heart rate more, all of which burn extra calories.

When running, to achieve the longer stride necessary to run, a person has to repeatedly lift their body weight off the ground so that both feet are in the air at the same time.  When walking, at least one foot is always on the ground.  Race-walking with its hip-swiveling, arm-pumping motion also burns more calories than regular walking.

Essentially, a person will burn fewer calories exercising at a lower intensity.  When working out at a higher intensity, the number of calories burned will increase.  This is why high intensity interval training (HIIT) can be such an effective type of workout for many people.  If they do not or are unable to run for an extended length of time, HIIT can be an alternative where a person switches back and forth from brisk walking to running and repeat.  It is also

Bottom line

The more intense the exercise is such as running, the more time efficient the workout will be.  Of course, there are many people who are not able to run because of injury, bad feet or arthritis.  In these cases, one should try to exercise as intensely as they can, understanding they will have to exercise for a longer period of time to burn the same number of calories.

This is why the physical activity recommendations for adults are either 150 minutes of moderate aerobic activity (brisk walking) per week or 75 minutes of vigorous (running or jogging) physical activity per week in addition to strength training. 

The best exercise for anyone to choose is one they will likely stick with and enjoy doing it for longer periods of time.  When a person is only exercising to hurry up and get thin, then they are more likely to quit.  The ultimate goal of exercise is not so much about the number of calories burned but rather achieving good health and becoming physically fit.  And this is why duration and consistency are key in regards to exercise and what essentially make this happen.