Running versus walking, expert advice needed

Earlier today I was proud of myself for walking and jogging 2.5 miles faster than I did last week.  Now I've been reading some stuff on the net that has been disappointed and wondering....

Number 1, calorie calculators saying "walking" a 15 minute mile only burns around 270 calories at my weight of 140.  I was jogging as much as I could, then walk fast til I caught my breath and then jog again, etc.  It came out to be a 15 minute mile.  Is that really all I burned??  It seems awfully low compared to how hard it was.  That is disappointing.

Number 2, I read that walking is actually better for burning fat if you walk for a longer period.  That walking uses fat stores but running faster for shorter times uses glycogen stores.  Is this true?  It seems to me that a calorie burned is a calorie burned, no matter how you burn it, but if walking for a longer time is more effective, then I am not going to bust my butt trying to jog.  

So basically, what is the best way to burn fat between these two?

Original Post by joyhorvath:

That walking uses fat stores but running faster for shorter times uses glycogen stores.  Is this true?  

No, it's misleading. You do not directly burn fat stores doing either - you burn calories that come from different stores, neither of which are actual fat stores/cells. You burn calories, the more calories you burn, the more calories your body liberates from your fat stores to replace those your burned off (provided you didn't eat them back)

The best way to determine calories burned is to use a heart rate monitor. A general rule of thumb though is that unless your doggin it you'll burn about 100 calories every 10 minutes running if you're working hard. As you get better, it gets easier and you can get faster. At that point you might burn less because you're body adapts and becomes more efficient at the activity.

Bottom line, run as hard as you can and you'll burn lots of calories.  

Lower intensity exercise (like walking) will burn a higher percentage of calories from fat, but running burns more calories period, which makes it more efficient for weight loss.  I'm not sure how much calorie calculators can be relied on for running/walking - how many calories you burn run/walking a 15 minute mile is going to vary based on how fit you are and how much you have to exert yourself to do it.  A marathon runner is going to burn a lot fewer calories jogging that same mile compared to someone who doesn't exercise at all.

I definitely agree with sybil's bottom line and want to add that you shouldn't get discouraged!  As long as you get out there and work hard, you're helping both your weight loss efforts and general health.  If you want to try a guided approach to improving your running ability, the couch to 5k program is something to look into.  It helps you build up to running for 30 minutes straight and lots of people on the forums (including me!) have had success with it

I started couch to 5k 7 weeks ago and when I add it to my exercise log I log each activity independently even though do them in the same cardio session.  Say 15 mins of walking and 10 minutes of running.  Walking/running combined is a lot like doing intervals which has lately seemed to be the new cardio craze and trainers claim it burns more calories than keeping a steady pace.  Keep doing what your doing! I have seen a huge improvement in my body since starting the couch to 5k program, which starts out with a lot more walking than running.  I  wholeheartedly recommend it, even if you never run a race!  I also, weight train, bike and occasionally do the eliptical on the days I'm not doing C25K.  Try to mix it up when you can, as your body can get accustomed to doing the same thing all the time.  I don't think it matters what cardio you're doing as long as your moving and continue challenging yourself!

Thank you all!  I will keep doing what I'm doing then.  I'm like you smsmearing82, I do something different every day either at the gym, outside, or at home, depending on my schedule and the weather.   I wanted to add jogging to my options before the weather gets too hot and I'll be stuck inside.  I've never seen anyone who was a dedicated runner that was overweight so I figure it must be effective.

Don't worry that the amount burned is only 270. I have been walking since last September between 2-4 miles a day which is 30 - 60 min. I eat healthy foods with no real junk foods. I have lost more than 40lbs. That small amount per mile adds up quick. For instance...most guides say to have a 500 calorie deficit per day to lose a pound a week. So 30 mins of walking a day covers it. With healthy food choices the weight will come off. Be patient and let it be gradual. I feel great, lost weight, and my blood pressure came way down for a simple morning walk. If you can mix in running a few minutes then all the better.

Like the first person said, the information is misleading, but is ultimately true. Breakdown of carbs can occur at a greater rate so when you're running and exerting yourself hard these are the stores your body is going to tap into first. Walking, however, needs not much energy and doesn't need energy as quickly and therefore will tap into your fat stores. But also, a calorie is a calorie. You'll just lose more fat while walking (but have to walk for longer for the same amount of calories). Its basically a choice/preference for what you are looking for.

Speaking of HIIT (high intensity interval training) as its ultimately called when you run hard, walk, run hard, walk, etc, does not burn more calories while yo do the actual exercise, but boosts your metabolism better than any other cardio and helps burn more calories after your workouts. Plus it feel so damn satisfying after you finish your set.

If you have what it takes, I suggest HIIT.

Also, 270 calories for a 15 minute mile seems really realy high. I did a search and found a couple sites that both say u lose 80 calories in that time which sounds right. You should look into that. Maybe you're calculator is unrealiable. Can you post up a link. Even CC only says about 110.

Here is one of the sites, at my weight of 140, jogging for 38 minutes burns 281

http://www.healthstatus.com/calculate/cbc

Here's another one that says 228.55 based on weight and miles traveled of 2.5

http://www.preventdisease.com/healthtools/art icles/while_jogging.html

I looked at a bunch of sites, of course now I can't find the one that says 270, haha

i guess i misunderstood. I thought u meant u were RUNNING 2.5 miles fast meaning like 1.5 mph to 4 mph not that u were running YOUR 2.5 miles because i putting in 4 mph for 15 minutes only gives about 80. If you are "jogging" at a 4 mph pace that equals wakling on that first site (go all the way to the bottom. Jogging is subjective because I walk at a 4mph like the site says so u should see exactly how much ur burning by putting accurate numbers.

The way I understand it, you burn about the same amount of calories walking or running a mile. because it takes much longer to walk the mile. However if you compare calories burned per hour. Running burns the most by far. So when I walk I measure by the hr. not the mile. I'm not able to run, so I cycle and walk instead.