Does Incline Walking Burn More Calories Than Running?

Let’s chat about a topic that stirs up a lot of curiosity in the fitness world: does incline walking burn more calories than running? Coming from a long background in running—thanks to my mom, who enrolled me in summer track programs from sixth grade—I’ve experienced firsthand the toll running can take on your body over time. This led me to explore different forms of cardio that might be easier on my joints and muscles, like incline walking.

As I transitioned from running to walking, I noticed something interesting. The switch wasn’t just easier on my body, but it also kicked my fitness into a higher gear. I adopted the “3/10/30” method—a 3 mph pace at a 10% incline for 30 minutes—and wow, it was a game-changer! The intensity of my workouts skyrocketed, and I was soaked in sweat by the end, proving that this method really pushes your body.

The Caloric Comparison

When it comes to burning calories, running typically has the upper hand because of the higher overall intensity and the energy required to propel your body forward at speed. However, incline walking has its unique advantages. While it might burn fewer calories than running in the same amount of time, it allows for longer durations of exercise with less fatigue, which can equal or even surpass the calorie burn from a shorter run.

Understanding how our body utilizes energy during different types of exercise can provide some insights. Our main energy sources during physical activity are fats and carbohydrates. During lower-intensity activities, like incline walking, the body tends to burn more fat, which requires oxygen and can be sustained over longer periods. Running, especially at high intensity, shifts the body towards burning more carbohydrates.

Incline walking at a significant incline and pace can challenge your body enough to burn a substantial amount of calories. It also has the added benefit of building strength in your legs—think quads, calves, glutes, and hamstrings.

Why Choose Incline Walking?

Though incline walking and running both improve cardiovascular health, they do so in different ways. Incline walking increases endurance and strengthens the muscles with less impact on the joints, making it a sustainable daily activity. Running, on the other hand, often requires more recovery time but can significantly boost cardiovascular fitness and calorie burn in shorter periods.

For many, incline walking becomes a preferred method of exercise not just for its physical benefits but also for its lower impact on the body. It’s particularly friendly on the knees and less likely to cause injuries compared to running. Adding elements like a weighted vest or increasing the incline can further enhance the intensity of your workouts, making them as challenging as running.

Additionally, for those who enjoy outdoor activities, transitioning your incline walking to hiking or backpacking adds an element of adventure while still providing a formidable workout.

Final Thoughts

Ultimately, the best exercise for you is the one you enjoy the most and can maintain consistently. Whether you’re an avid runner or you’ve switched to incline walking, what matters most is staying active and tailoring your workouts to fit your lifestyle and fitness goals. Remember, variety is the spice of life—and fitness! Mixing up your routine with incline walking, running, and other cardiovascular activities can keep it fun and effective.