1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,240 --> 00:00:14,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip. 3 00:00:14,560 --> 00:00:16,959 Speaker 1: Do you burn the same number of calories walking a 4 00:00:17,000 --> 00:00:20,840 Speaker 1: mile as you do running a mile? Awesome topic for 5 00:00:20,920 --> 00:00:24,360 Speaker 1: a fit tip, and many people believe that yes, walking 6 00:00:24,400 --> 00:00:27,160 Speaker 1: a mile and running a mile burns this same number 7 00:00:27,160 --> 00:00:29,560 Speaker 1: of calories. A mile is a mile, they say, right, 8 00:00:29,920 --> 00:00:34,680 Speaker 1: traditional view, conventional wisdom that calorie burn is covering the 9 00:00:34,760 --> 00:00:37,159 Speaker 1: same ground, will burn the same number of calories, and 10 00:00:37,200 --> 00:00:40,199 Speaker 1: it doesn't matter how fast you go. I even have 11 00:00:40,280 --> 00:00:44,720 Speaker 1: an uncle who not only has run a number of marathons, 12 00:00:44,920 --> 00:00:47,360 Speaker 1: but is also an M. I. T. Grad and he 13 00:00:47,400 --> 00:00:51,120 Speaker 1: believed this as well. Well, it's not true. It's not true. 14 00:00:51,120 --> 00:00:53,440 Speaker 1: And I'm gonna give you two studies and the two 15 00:00:53,479 --> 00:00:57,520 Speaker 1: main reasons why it is not true. First study, this 16 00:00:57,720 --> 00:01:00,400 Speaker 1: was one of the first ones. And Ambi or Foot, 17 00:01:00,600 --> 00:01:03,840 Speaker 1: who was the editor of Runners World for many years 18 00:01:03,840 --> 00:01:06,840 Speaker 1: he was a winner of the Boston Marathon, actually was 19 00:01:06,920 --> 00:01:10,119 Speaker 1: fortunate to lecture with him a handful of times at marathon's. 20 00:01:10,200 --> 00:01:13,480 Speaker 1: He has some great articles discussing this as well, and 21 00:01:13,560 --> 00:01:17,880 Speaker 1: he cites this original article original study. I should say 22 00:01:18,040 --> 00:01:20,520 Speaker 1: and then the second one as well. So first study 23 00:01:21,000 --> 00:01:24,800 Speaker 1: was in Medicine and Science in Sports and Exercise, December 24 00:01:24,840 --> 00:01:28,720 Speaker 1: two thousand four title Energy Expenditure of Walking and Running 25 00:01:29,000 --> 00:01:34,120 Speaker 1: Comparison with Prediction Equations. So purpose of this study exactly 26 00:01:34,200 --> 00:01:37,640 Speaker 1: what I just said, to determine whether there were differences 27 00:01:37,680 --> 00:01:41,480 Speaker 1: in the energy expenditure for running versus walking a mile. 28 00:01:41,880 --> 00:01:43,959 Speaker 1: And they also looked at whether there was a difference 29 00:01:44,319 --> 00:01:47,760 Speaker 1: in being on the track versus the treadmill. Uh So, 30 00:01:47,800 --> 00:01:52,920 Speaker 1: they looked at that running versus walking the energy expenditure 31 00:01:53,240 --> 00:01:56,480 Speaker 1: and a subgroup also did the same thing on a track, 32 00:01:56,760 --> 00:02:01,600 Speaker 1: so treadmill track running versus walking was the result. Running 33 00:02:01,680 --> 00:02:06,559 Speaker 1: required more energy for one mile then walking on both 34 00:02:06,840 --> 00:02:10,919 Speaker 1: the track and the treadmill, and they concluded running has 35 00:02:10,960 --> 00:02:15,400 Speaker 1: a greater energy cost than walking on both the track 36 00:02:15,440 --> 00:02:17,880 Speaker 1: and the treadmill. I'm gonna give you numbers in a second, 37 00:02:18,080 --> 00:02:20,520 Speaker 1: but that was the first study, one of the one 38 00:02:20,560 --> 00:02:22,880 Speaker 1: of the first studies to really look at it and 39 00:02:22,960 --> 00:02:27,520 Speaker 1: come up with a definitive conclusion that no, there is 40 00:02:27,560 --> 00:02:31,280 Speaker 1: a difference in the energy expenditure in how many cowaries 41 00:02:31,320 --> 00:02:35,920 Speaker 1: you burn running versus walking, and one of the main differences. 42 00:02:36,000 --> 00:02:40,440 Speaker 1: First point in why is the cost right, and the 43 00:02:40,480 --> 00:02:43,639 Speaker 1: center of gravity and what we are doing as we 44 00:02:43,720 --> 00:02:48,240 Speaker 1: walk versus as we run. You know, walking is different, right, 45 00:02:48,320 --> 00:02:52,720 Speaker 1: your your heel striking, You're not really jumping from one 46 00:02:52,800 --> 00:02:56,240 Speaker 1: foot to the other. Your center of gravity is different. 47 00:02:56,480 --> 00:02:59,960 Speaker 1: In other words, without getting into you know, the biomechanics 48 00:03:00,000 --> 00:03:03,200 Speaker 1: of running versus walking, we don't have to. It's different 49 00:03:03,320 --> 00:03:09,720 Speaker 1: and it requires more energy. Two run versus walk? Okay, 50 00:03:09,760 --> 00:03:11,799 Speaker 1: you are lifting your body weight in a different way. 51 00:03:11,840 --> 00:03:17,840 Speaker 1: You are moving differently, which requires more energy. Your body 52 00:03:17,919 --> 00:03:21,280 Speaker 1: needs more energy to cover the same ground if you're 53 00:03:21,320 --> 00:03:25,079 Speaker 1: running versus when you're walking. And then the second study 54 00:03:25,080 --> 00:03:28,640 Speaker 1: went one step further to come up with another reason 55 00:03:28,720 --> 00:03:32,679 Speaker 1: why you burn more calories running versus walking. And this 56 00:03:32,919 --> 00:03:36,520 Speaker 1: was more recent the Journal of Strength and Conditioning Research, 57 00:03:36,800 --> 00:03:41,880 Speaker 1: April two thousand twelve title Energy Expenditure Comparison between walking 58 00:03:41,920 --> 00:03:45,760 Speaker 1: and running in average fitness individuals. All right. This was 59 00:03:45,840 --> 00:03:50,920 Speaker 1: done by researchers at California State University Sin Bernardino UH 60 00:03:50,960 --> 00:03:54,360 Speaker 1: and this was the first one to measure the after burn, 61 00:03:54,640 --> 00:03:57,760 Speaker 1: so they took it one step further, measuring the energy 62 00:03:57,760 --> 00:04:01,720 Speaker 1: expenditure during exercise itself, but also looking at what happened after. 63 00:04:02,400 --> 00:04:06,960 Speaker 1: And we've talked about that excess post exercise oxygen consumption, 64 00:04:07,360 --> 00:04:10,880 Speaker 1: all right, So same purpose pretty much to begin with, 65 00:04:11,160 --> 00:04:14,880 Speaker 1: to compare the energy expenditure of individuals with average fitness 66 00:04:15,040 --> 00:04:18,080 Speaker 1: during a walk and a run for one mile. And 67 00:04:18,160 --> 00:04:22,520 Speaker 1: by the way, the first study was twenty five I 68 00:04:22,560 --> 00:04:25,719 Speaker 1: believe it was twenty twenty four subjects, all right, and 69 00:04:25,800 --> 00:04:30,599 Speaker 1: this was thirty This was fifteen females, fifteen males college age. 70 00:04:30,920 --> 00:04:33,000 Speaker 1: And one day they ran on a treadmill in ten 71 00:04:33,040 --> 00:04:35,720 Speaker 1: minute miles, by the way, And on another day they 72 00:04:35,760 --> 00:04:37,960 Speaker 1: walked a mile in about eighteen and a half minutes. 73 00:04:38,640 --> 00:04:41,159 Speaker 1: And what did they find. Here's where I give you 74 00:04:41,240 --> 00:04:45,640 Speaker 1: hard numbers, all right, walking for a mile about eighty 75 00:04:45,680 --> 00:04:50,120 Speaker 1: eight calories running one hundred and twelve calories burned per 76 00:04:50,160 --> 00:04:55,200 Speaker 1: minute walking four point seven eight calories running eleven point 77 00:04:55,279 --> 00:04:59,240 Speaker 1: to five. Here's the difference though, with this study, the 78 00:04:59,400 --> 00:05:04,600 Speaker 1: after how many calories were burned after the exercise itself, 79 00:05:04,680 --> 00:05:09,920 Speaker 1: and by the way, the post exercise energy expenditure. When 80 00:05:09,960 --> 00:05:12,560 Speaker 1: the walkers stopped, it took about ten minutes for their 81 00:05:12,560 --> 00:05:16,039 Speaker 1: bodies to return to the resting values. The runners took 82 00:05:16,080 --> 00:05:21,680 Speaker 1: fifteen minutes, so that is where extra energy was required. 83 00:05:21,720 --> 00:05:24,320 Speaker 1: It took longer for the runners to get back to 84 00:05:24,640 --> 00:05:27,640 Speaker 1: what is known as homeostasis, so they burn more calories 85 00:05:27,920 --> 00:05:31,320 Speaker 1: after the exercise as well. All right, So the after 86 00:05:31,440 --> 00:05:35,000 Speaker 1: burned per mile twenty one calories roughly for the walkers, 87 00:05:35,440 --> 00:05:39,520 Speaker 1: forty six for the runners. And so here's the new total, 88 00:05:40,040 --> 00:05:43,599 Speaker 1: around a hundred and ten calories for the mile for 89 00:05:44,040 --> 00:05:48,440 Speaker 1: the walkers and one hundred and fifty eight calories per 90 00:05:48,520 --> 00:05:54,080 Speaker 1: mile for the runners. All right, So running versus walking, 91 00:05:54,440 --> 00:05:57,360 Speaker 1: I've said it before. You don't get more by doing less. 92 00:05:57,400 --> 00:06:02,039 Speaker 1: Walking is phenomenal, uh, or heart health for so many things. 93 00:06:02,200 --> 00:06:04,320 Speaker 1: But when it comes to the numbers, and we're all 94 00:06:04,360 --> 00:06:06,520 Speaker 1: about the numbers here, I am all about the science 95 00:06:06,560 --> 00:06:08,840 Speaker 1: and the numbers, in the math and keeping it simple. 96 00:06:09,400 --> 00:06:13,479 Speaker 1: You get more by running. You burn more calories. And 97 00:06:13,520 --> 00:06:16,800 Speaker 1: by the way, you also have shorter workouts. Right, you're 98 00:06:16,800 --> 00:06:19,760 Speaker 1: gonna uh if you're running a mile in ten minutes 99 00:06:19,800 --> 00:06:23,400 Speaker 1: and you're walking in eighteen, there's the difference. I am 100 00:06:23,440 --> 00:06:28,760 Speaker 1: not discouraging walkers. I have so many friends and when 101 00:06:28,760 --> 00:06:30,719 Speaker 1: I was a trainer, clients over the years who lost 102 00:06:30,839 --> 00:06:34,159 Speaker 1: incredible amounts of weight walking, and that is where everyone, 103 00:06:34,600 --> 00:06:37,479 Speaker 1: just about everyone should start, especially when you have a 104 00:06:37,600 --> 00:06:40,400 Speaker 1: large amount of weight to lose. But we're just talking 105 00:06:40,480 --> 00:06:43,120 Speaker 1: numbers here. We're giving you all the facts and all 106 00:06:43,200 --> 00:06:45,960 Speaker 1: of the information and knowledge you need to make the 107 00:06:46,000 --> 00:06:48,720 Speaker 1: best decisions based on your goals and where you are 108 00:06:48,760 --> 00:06:51,760 Speaker 1: in your fitness journey. And here's the final great takeaway. 109 00:06:51,839 --> 00:06:56,520 Speaker 1: Love this calculator. So we're all different, right, So here 110 00:06:56,520 --> 00:07:01,040 Speaker 1: are the numbers. Get a pencil and paper or use 111 00:07:01,040 --> 00:07:05,520 Speaker 1: your phone. So for walkers, point five seven times your 112 00:07:05,600 --> 00:07:10,920 Speaker 1: weight in pounds, that's your calories per mile, point five 113 00:07:11,040 --> 00:07:14,120 Speaker 1: seven times your weight in pounds, calories per mile burnt. 114 00:07:14,480 --> 00:07:18,440 Speaker 1: For running point seven two times your weight in pounds, 115 00:07:19,000 --> 00:07:21,960 Speaker 1: And there you have it. No, you don't burn the 116 00:07:22,040 --> 00:07:25,360 Speaker 1: same number of calories walking a mile versus running a mile. 117 00:07:25,920 --> 00:07:30,840 Speaker 1: Two main reasons energy costs. During it takes more energy 118 00:07:30,960 --> 00:07:34,040 Speaker 1: to run that mile based on what your body is doing. 119 00:07:35,040 --> 00:07:38,640 Speaker 1: And then finally you burn more calories when it is 120 00:07:38,720 --> 00:07:42,880 Speaker 1: over all. Right, too great studies, too great takeaways, and 121 00:07:42,880 --> 00:07:46,640 Speaker 1: there you have it. Fit tip. Thank you for listening. 122 00:07:47,000 --> 00:07:50,080 Speaker 1: Please subscribe to the podcast if you have not already, 123 00:07:50,200 --> 00:07:52,080 Speaker 1: rate the show, and if you can leave a comment 124 00:07:52,160 --> 00:07:55,760 Speaker 1: or review, greatly appreciate it as well. I love what 125 00:07:55,840 --> 00:07:58,440 Speaker 1: I do. I love, love, love it, and this show 126 00:07:58,520 --> 00:08:02,760 Speaker 1: is all about helping you breakthrough all the noise, use 127 00:08:02,840 --> 00:08:06,880 Speaker 1: the science and the anecdotal and my experience both in 128 00:08:06,920 --> 00:08:09,520 Speaker 1: the business and as an athlete, so that you can 129 00:08:09,520 --> 00:08:13,120 Speaker 1: have your best life. I want you to have the 130 00:08:13,160 --> 00:08:16,840 Speaker 1: best information so you can have your best life, because 131 00:08:16,840 --> 00:08:19,280 Speaker 1: there are three things we control, how much we move, 132 00:08:19,360 --> 00:08:21,920 Speaker 1: what we put into our mouths, and our attitudes. No 133 00:08:22,000 --> 00:08:24,680 Speaker 1: one can take that away from us, and that is awesome. 134 00:08:26,000 --> 00:08:28,400 Speaker 1: But listen to the show to get all the information 135 00:08:28,480 --> 00:08:32,679 Speaker 1: you need to live your best life. Thank you so 136 00:08:32,760 --> 00:08:37,000 Speaker 1: much for listening. I am Tom Holland exercise physiologists. This 137 00:08:37,080 --> 00:08:45,480 Speaker 1: is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is a 138 00:08:45,480 --> 00:08:48,880 Speaker 1: production of I Heart Radio. For more podcasts from my 139 00:08:49,000 --> 00:08:52,559 Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts, 140 00:08:52,840 --> 00:08:54,960 Speaker 1: or wherever you listen to your favorite shows.