How does walking compare to running when it comes to weight loss? And if you take it to the stairs, you're on a whole different, well, level. If you have the time to walk five to eight miles, you’ll probably burn 500 to 800 calories (about the same as running or biking for an hour). So, if you walk one mile, you’ll burn about 100 calories. Again, there are a bunch of variables involved in this, but he says you can burn roughly 200 calories a mile if you’re walking up stairs. There are a couple additional things to consider, no matter which level you want to attempt.If you want to kick things up a notch, you can try walking up stairs or on a stair climber at the gym, says Matheny. You shouldn't attempt race walking without some guidance and practice. There's less chance for injury, and they're easier to master. Unless you're in a competition, speed walking and power walking are the better options for someone trying to get in shape. A fast race walker can reach speeds over 8 mph. It also burns more calories than someone running at the same speed because of how you're forced to move your body. If you're trying to move as fast as possible, without actually running, race walking is the way to do it. That can cause stress and pain if you haven't properly trained for it.

Arms are also usually kept a little lower, raising only to the level of your belly button. If you watch a race walker, you'll notice they have a distinct rolling hip movement, front to back. That leading leg must remain straight from when it hits the ground until your body passes directly over it. Race walking requires your knee to be straight when your heel touches down. Just like power walking, you must maintain your posture and arm movements. This is the fastest option and burns the most calories, but the way you have to move isn't a natural motion. The pace for a power walker is typically between 4.5 and 5.5 mph. Power walking may be the best choice if your focus is more on improving posture and an all-body workout. If your arms get tired, give them a rest and keep walking. Always move the opposite arm and foot forward together.ĭon't waste energy pumping your arms up in the air any higher than your breastbone it doesn't help move you forward. Don't clench your fists because it can unnecessarily raise your blood pressure. Punch your arms forward and back instead of across your body for a more intense cardio experience. When you're power walking, your elbows should be bent at 90-degree angles and kept close to your body. If your arms are straight, they have to swing further and can slow down your pace. With every step you take, your arms swing forward. Keep your chin up and parallel to the ground. Walk with a posture that makes you as tall as possible. It's a better full-body workout because your arms are engaged.Īs you walk, focus your eyes about 10 to 20 feet ahead of you. This is similar to Speed Walking, EXCEPT you're going to add arm motions. The pace for a speed walker is up to 5 mph. Just like brisk walking, there are no particular ways to move just move quicker than brisk walking. If your focus is on moving faster and burning calories, speed walking is a great way to do it. But it's better than running for people with joint injuries or problems because you're not coming down with each step and hitting the ground as hard. It burns a lot more calories because you're moving at the speed of a light jog. The pace for a brisk walk is around 3.5 mph. You're not doing anything special, just moving quicker. If you're ready to burn more calories than a regular walk, increase your speed to brisk. If you use a heart rate monitor, that's about 60% of your maximum heart rate. This helps you raise your heart rate into the moderate intensity zone.

If you're working with a coach, it's best to have them clarify in case they use different terms.)īrisk Walking: Level 1. (Keep in mind these are the distinctions I use to help people understand the differences. I'm going to break them down into four levels. If you're walking, at least one foot stays on the ground at all times.īut beyond that foot on the ground, how intense your walking workout is, depends on what type of walking you're doing. When you run, during each stride, there are times when both feet are off the ground. Do you know the difference between running and walking? Before you guess speed, that's wrong.

Brisk walking vs walking