Running vs Hiking: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while Hiking burns 211 calories in 30 minutes and 422 calories in an hour. Running has a MET value of 9.8, and Hiking has a MET value of 6.0.

Calorie burn during exercise is influenced by factors such as METs, body weight, duration, and intensity. Running and Hiking are two popular activities that differ significantly in calories burned. This comparison examines how each activity stacks up in terms of energy expenditure.

What Is the Difference Between Running and Hiking?

Running is a high-impact cardiovascular exercise that involves moving at a pace faster than a walk. It typically engages multiple muscle groups and increases heart rate significantly. Hiking is a moderate-impact outdoor activity that involves walking on trails or uneven terrain. It provides a lower intensity workout compared to running, often allowing for a more leisurely pace.

Running vs Hiking: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Running and Hiking.

Duration (155 lb / 70 kg)	Running	Hiking
15 min	172 cal	105 cal
30 min	345 cal	211 cal
45 min	517 cal	316 cal
60 min	689 cal	422 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Hiking?

For burning the most calories: Running burns 134 more calories than Hiking in 30 minutes, totaling 345 calories compared to 211 calories.

For time efficiency: Running burns 11.5 calories per minute, while Hiking burns 7.0 calories per minute.

For lower-impact exercise: Hiking is a moderate-impact activity with a MET value of 6.0, while Running is high-impact with a MET value of 9.8.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or hiking by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Hiking at about 6.0 METs (cross-country). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories, Running or Hiking?

Running burns 345 calories in 30 minutes, while Hiking burns 211 calories in the same duration.

How many calories does Running burn in an hour?

Running burns 689 calories in an hour.

How many calories does Hiking burn in 30 minutes?

Hiking burns 211 calories in 30 minutes.

Which activity is better for weight loss?

Running burns more calories overall, with 689 calories in an hour compared to Hiking's 422 calories.

What is the MET value for Hiking?

Hiking has a MET value of 6.0.

What is the MET value for Running?

Running has a MET value of 9.8.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Hiking burns 211 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Hiking burns 422 calories in an hour.
• Running has a MET value of 9.8.
• Hiking has a MET value of 6.0.