Welcome To Healthysport!
In terms of calorie use, one mile running and one mile walking have the same results. Both will use up roughly 100 calories each. Running will be accomplished faster but you're prone to injury. Walking will be accomplished slower but with very minimal injury. Addendum: It has been proven that the faster pace uses more than a hundred calories
Rest is just as important as exercise. People who over-exercise tend to lower their immune capacity. They get sick quickly. The solution is rest/sleep. Relaxation. Or doing the exercise a little lighter. Do not abuse yourself.
Page 45 of 50