HOW MANY CALORIES ARE BURNED FROM WALKING AND RUNNING?

The amount of calories burned when you walk or run (jog) depends on your weight and distance covered. The amount of calories burned is directly proportional to both your weight and distance covered. So the more you weight and the more miles you cover, the more calories you will burn. Table 1 below shows the calories burned when you walk by weight (lbs & kg) and by distance (miles & km), while Table 2 shows the same for running (jogging).

Since you have to burn 3,500 calories to lose 1 lb (0.45 kg) of fat (weight), it will be wise to lose 500 calories daily if you exercise 7 days a week or 700 calories daily if you exercise 5 days a week. A 180 lbs (82 kg) person needs to walk 35 miles (56.7 km) weekly to lose 1 lb weekly while a 230 lbs (104 kg) person needs 28 miles (44.8 km) weekly. A 180 lbs (82 kg) person needs to run/jog 28 miles (44.8 km) weekly to lose 1 lb (0.45 kg) weekly, while a 230 lbs (104 kg) person needs 22 miles (35.4 km) weekly.

Table Copyright © 2014 by Edofolks.com

IS IT BETTER TO RUN OR TO WALK TO BURN OFF MOST CALORIES?

This depends on your stamina and your weight. The goal of exercising is to lose or control calories; but if you goal is to lose 1 lb (0.45 kg) weekly, then you must burn 3,500 calories weekly. Walking is best for heavier people while running (jogging) is best for lighter people. A person over 220 lbs (100 kg) needs to walk 28 miles (44.8 km) weekly to lose 1 lb (0.45 kg) weekly, while a person below 180 lbs (82 kg) need to run or jog 28 miles (44.8 km) weekly according to Tables 1 and 2. For cardiovascular reasons, we recommend both walking and running at intervals in order to regulate heart rates and improve blood flow throughout the body.

WHAT IS THE BEST WALK & RUN STRATEGY TO BURN OFF THE MOST CALORIES?

Table 3 shows calories lost when you run half and walk half in each mile or km (preferably walk a tenth of a mile/km, then run a tenth of a mile/km repeatedly in order to have variation of heart rate).  Table 4 shows calories burned when you run or jog anywhere from 2.5 miles (4 km) to 4.5 miles (7.2 km) out of 5 miles (8.1 km) while you walk lesser miles/km. We encourage you to run at least 2.5 miles (4 km) in a 5 mile (8.1 km) exercise and NEVER walk above 2.5 miles (4 km).

We hope you increase your run miles/km and use the walk miles/km as intervals to catch your breath for the next run. Running 3.0 miles (4.8 km) and walking 2.0 miles (3.2 km) in a 5 miles (8.1 km) exercise at regular intervals is awesome - walk a tenth of a mile/km and run two tenths of a mile/km repeatedly. At 25 miles (40.5 km) a week, a 230 lbs (104 kg) person burns 3,795 calories while a 180 lbs (82 kg) person burns 2,970 calories. So it is best for a 180 lbs (82 kg) person to do 30 miles (48.6km) weekly in order to lose 3,564 calories. Remember that you must burn 3,500 calories to lose 1 lb (0.45 kg).
 

Table Copyright © 2014 by Edofolks.com

IS IT BETTER TO EAT LESS OR EXERCISE MORE TO BURN OFF CALORIES & LOSE WEIGHT?

In order to lose 3,500 calories a week to lose 1 lbs (0.45 kg) weekly, we must lose 500 calories daily. So it is most likely easier to reduce your food or eating calories by 500 calories daily than to try to walk and run 25 - 30 miles weekly (40.5 - 48.6 km). The best result is to combine distance coverage through exercise with reduction of food calories. Remember that 3 plums is just about 90 calories or two peaches is about 120 calories for breakfast. Also, a huge bowl (6 cups) of garden salad for lunch is between 66-90 calories; that is just about 200 calories for lunch and breakfast.

Consume about 1200 (women) & 1800 (men) calories daily (gender, height, weight, & metabolism are factors)
Table Copyright © 2014 by Edofolks.com

You can then have a dinner of less than 800 calories about 2 hours before bedtime to bring your total daily calories to just about 1,000. A bowl of cereal with skim milk is about 150-200 calories and makes good dinners some days. Please watch out for multiple glasses of juice per day. Just 2 cups (a 16 oz glass) of juice is already over 220 empty calories that do not fill your stomach up. Please be wise and stay healthy!!! Remember, a healthy person is a wealthy person!!!