Walking Vs. Running

[SunsetRunner]

I compared my recent walking and running activities and learned something interesting.  I spend more time in the fat burning zone  from walking than I do when I run.   I walk outdoors for 2 hours(7miles) on weekdays.  On weekends, I run outdoors for up to 2.5 hours(10-12 miles).   I think am getting the most benefits from walking than I do running.   I enjoy doing both though.   

Walking:

Time in heart rate zones

4 min peak

24 min cardio

86 min fat burn

Running:

Time in heart rate zones

12 min peak

144 min cardio

13 min fat burn

[JohnRi]

While it's true that you burn a higher percentage of fat vs glycogen when in the fat burning zone, you actually burn more calories over all in the cardio or max range.  And ultimately burn more fat too.  Take a look at these too articles. 

http://www.builtlean.com/2013/04/01/fat-burning-zone-myth/

http://www.livestrong.com/article/90894-fat-burning-vs.-cardio-heart/

"At 50% of your max heart rate, your body burns a ratio of 60% fat to 40% glycogen. At 75% of your max heart rate, the ratio is 35% to 65%, and at even higher intensities, the ratio is even lower."

30 Minutes of Exercise	Fat Calories Burned	Glycogen Calories Burned	Total Calories Burned
Low Intensity Group (50%)	120	80	200
High Intensity Group (75%)	140	260	400

So Fat burning does burn a higher percentage of fat, but Cario burns more fat, and more calories. 

Bottom line, if you enjoy walking, I'd say stick with that.  Walking is a lot less stress on your joints, and keeping your workouts different, is better for you to.  Keeps your body from getting used to the exercise.

So keep it up!  Do whatever you enjoy.  I love walking a lot more than I like running... 

[Ukase]

The fat-burning zone. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities.

[emili]

I think both have a place in the fitness landscape, I also do both. I will say from a time perspective, running is more efficient. I do 8 miles Saturday- walking it would take me hours. Running it takes less than one and I burn so many calories- I get to enjoy the evening without guilt. During the week I do between 3-5- with walking if I do the 5. All personal preference. It's also good to give the joints and knees a break...

[KisaraKaiba]

Honestly, I think it comes down to personal preference.  You're going to burn more calories doing higher intensity activity (like running), assuming the time spent on each exercise is the same.  But not everyone enjoys running.

I wouldn't worry too much about the HR zone issue.  Going from fat burn to cardio doesn't mean you've stopped burning fat.  But if you're enjoying walking more, go for it.  Just be aware you will burn less calories overall that way.

[USAF-Larry]

I can't run anymore due to my advancing year's wear & tear on the knees, but I love to walk and stair climb. We live in a hilly area, and walking up the hills at a good pace gets my HR up for those periods of time. Also, if I am visiting an office building, mall, etc., I always opt for the stairs whenever possible instead of taking the elevator or escalator.

When I was a young man in the military, I ran a lot of marathons, including twice running the Vernal Equinox Marathon in Fairbanks, Alaska. I loved running marathons, and worked hard to keep in shape for upcoming marathons. Now, though, my knees are paying for all that bouncing across country. So, walking is my option for keeping fit....

[slysam]

You get fitness benefits from all the zones. I think it is better for your body to do both throughout the week since too much running can lead to injuries for many people. So it is good that you vary your activity.

Now, I would suggest that you not worry so much about the "fat burning zone". As mentioned it is often misinterpreted. You burn fat calories in both workouts. I suspect if you were to look at the calories estimated that you burned each minute you would have burned more fat calories during the higher intensity workout. My old HRM would report an estimate of fat calories burned and it was actually higher during more vigorous workouts where there were fewer "fat burning zone" minutes. Not that it matters that much. Some people follow programs where they only do higher intensity "carb burning" workouts like Hiit intervals and strength training. They often lose fat doing this when coordinated with a good diet. They still burn stored fat from their body. 

I think if you enjoy both, do both. Both have their benefits.

[MattB159]

The reason you are in "fat burn" longer while walking is because while running you heart rate is elevated beyond into an aerobic level and you are going to be burning primarily carbs.