A 150-pound walker, for example, who walks three miles in a hour, burns about 350 calories. A runner who completes four miles in one hour burns about 400 calories. Runners who weigh more will burn slightly more calories. Thus, the more miles covered, the more calories burned - for walkers or runners. Although walking is less stressful on the body than running the activity is not without risk.
Muscles work more efficiently when saturated.
Drink at least eight ounces of water before you exercise and at least another eight ounces upon your return. On particularly warm days, carry a water bottle. Don't use ankle or hand-held weights. Additional weight can alter your natural gait, which can cause muscle strain or other injuries. Don't use headphones.