We all know that a 15-minute run will burn more calories than a 15-minute walk. But what happens when we compare the calorie burn based on distance rather than time? Specifically, how do the calories burned in a one-kilometer walk compare to those burned in a one-kilometer run?
A lot of factors play a role in impacting the total calories burned in both running and walking, including fitness levels, weight, age, surface, and pace. However, when comparing calorie burn over the same distance, speed becomes the most important factor.
Understanding the Calorie Burn
Theoretically, running and walking burn roughly the same number of calories per minute at an average speed of about 8 km/h. However, because running is a more intense activity, it burns more calories in less time. Conversely, walking the same distance takes longer, resulting in fewer calories burned per minute but extending the duration of the activity.
For example, running one kilometer burns more calories per minute but requires less time to complete. Walking the same distance will take longer, but the calorie burn per minute will be lower.
The Role of Speed
The key factor in calorie burn is speed. Walking at a fast pace, typically around 5 to 6 km/h, is considered brisk for the average person, whereas running at 8 km/h is seen as a slow jog. Professional athletes may manage even higher speeds, but for most people, walking at these speeds is more challenging.
Walkers burn significantly fewer calories at slower speeds compared to runners who maintain a higher pace. Once you reach a certain running speed, the increase in calories burned per minute becomes less pronounced. The most significant difference in calorie burn occurs when comparing a slow walk to a fast run over the same distance.
Conclusion
When comparing walking and running over the same distance, running burns more calories due to the higher intensity and speed, despite the shorter duration of the activity. However, walking longer distances can still provide substantial calorie burn, especially when done at a brisk pace. Ultimately, the choice between walking and running should align with your fitness goals and personal preferences.
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