How many calories does walking burn?

If you’re completely new to exercise or find vigorous activity difficult, walking is the perfect place to start in order to burn some calories. Walking can actually burn more calories than you would think. It is recommended that you walk 10000 steps per day, this can burn up to 500 calories!

How many calories does walking burn

10000 steps a day is quite a lot, the average person completes 3000-4000 steps per day so achieving 10000 steps can be challenging. The faster you walk, the more calories you will burn- a 30-minute brisk walk will burn between 100-300 calories.

Calculating your calorie burn

The reason the calories you burn varies so much really depends on your weight and the intensity of your walk. Brisk walking for 15 minutes will burn 50 calories for someone weighing 100 pounds whereas someone who weighs 200 pounds would burn 100 calories. A calorie is a unit of energy so people who weigh more require more energy to burn calories than those who weigh less, this, in turn, will burn more calories. There are many factors that contribute to calorie burn, using a calorie burn calculator for walking is useful to estimate how many calories you will burn whilst walking- but remember this is only an estimate! Apps are also extremely useful as you can track your progress and keep the weight loss going!

How to burn more calories

Walking at a faster pace than normal will burn more calories, remember to include your arm swings in order to pick up the pace and lose some extra calories along the way! Walking on an incline can get your heart beating faster and those muscles working harder! Someone who weighs 150lb will burn an extra 48 calories per mile while walking uphill at 3.5 miles per hour! Try and change your walking routes to include some hills and steep paths- before you know it, you’ll be ready to climb Everest…. Or maybe something a little smaller!?

 


If you are looking for your next walking challenge or trek, take a look at our event listings to find the perfect event for you - Walking Events

Related Posts

What is the average walking speed?

How long does it take to walk a mile?

Walking Challenges UK

Charity Walk | Training | Gear | Top Walking Events


What is a Walking challenge?

A great relaxing way to raise funds for your favorite charity is by participating in walking challenges in the UK. Walking challenges are fun, fulfilling and enable you to fully enjoy and engage with the route you take. You can find walking events that take you through parks, cities, countryside or even to the top of mountains. Varying in length and difficulty they are a great way to keep fit and healthy whilst raising money for a great cause

Walking in the mountains

 


 

Charity Walks

Anyone can take part in charity treks or a sponsored walk or charity trek whatever their level of fitness, this makes them ideal for anyone wanting to take part as a way to raise money for a great cause. There is less rigorous training or preparation needed compared to a run, but you’ll still want to get yourself ready as you need endurance more than anything. Any walks for charity can provide great motivation to keep up your training regime and propel you to the finish line.


 

Training and Preparation

Walking challenges can vary from a 5k walk or 10k walk up to larger challenges such as walking marathons or even sponsored walks for charity that may span a few days. You will need a good amount of endurance as many challenges incorporate uphill and downhill sections that will tire you out quickly if you are not used to long distance walking. It is critical for you to exercise regularly in order to improve your endurance and begin to build up stronger leg muscles that can withstand hours and hours of use.

Ideally, you should begin training by walking three times a week – use a mix of leg exercises combined with core strengthening techniques to build and improve muscle. And walk, a lot. You can easily incorporate walking in to your lifestyle – a trip to the shop, visiting family or friends etc can all be done of foot rather than taking the car.

You’ll want to try and give yourself some routes that you can practice on and try to extend the length of these walks. Start off with just a few miles and slowly try to build up to longer distances.

Mix it up

Once you’ve got accustomed to walking longer distances, you can then start to take your activity on to different types of surfaces. These should ideally include grass, hill and pavement, and in different weather conditions.

Your training program should never be all work and no play – you can reward yourself with treats or goals at the end of walks. Instead of taking the car to the movies, walk instead and use that as your motivation.

 


 

Food for thought

People mostly worry about what to eat or drink during training and at the walking event. There are no hard and fast rules to this – jut make sure to drink lots of water or sports drinks to keep yourself hydrated and energised. You need to have a healthy daily intake of proteins and carbs to maintain your energy levels and ensure you don’t burn out. During the walk you can eat carbs and energy containing foods to keep you going to fight the fatigue.


 

Get the right Gear

Apart from nutrition, invest in some good clothing and walking shoes or boots. Although walking boots or shoes can be a bit costly, they are durable and won’t give you blisters. Similarly, you want to buy high-quality socks that won’t rub your feet too much and allow your feet to breath. Also it’s worth having a second pair spare just in case they get wet during the walk.

A majority of walkers prefer to wear lightweight trousers and a sports top for the main event. Whilst not essential, like socks, they will allow your skin to breath and keep sweat away whilst keeping you warm. Furthermore, carry a pair of gloves to keep if you will be walking in cold areas.

You may also consider carrying a small emergency kit with things such as plasters or creams should you get stung by the wildlife. There are also a variety of gadgets you can take with you too. If you are walking an unfamiliar route then a mapping or GPS system will come in very handy in case you get lost. If the route will be over a few days, then a battery pack for your mobile phone will help in case of emergencies.

Taking part in a challenging walk can be exhilarating and rewarding, but don’t forget to take adequate rest during the training period. Do not push yourself beyond your limit and most of all, enjoy the experience!


 

Top Walking Challenges in the UK

We have picked out the best walking challenges taking place in 2020. We have lots more listings available, just click on the 'Walking Events' tab at the top of this page to find them.

Yorkshire 3 Peaks Challenge

Spend a weekend out in the Yorkshire countryside in September. Scaling 3 peaks in two days this is a difficult but very rewarding event. With some fantastic scenery including the limestone outcrops and unusual rock formations.

Find out more about the Yorkshire 3 Peaks Challange

 


Related Posts

How many calories does walking burn?

What is the average walking speed?

How long does it take to walk a mile?