FitnessIsKarma Staff 
Walking 5 Km vs running 5 Km calories burned – How to do Comprehensive Analysis – In the world of fitness its often a conundrum weather walking is better or running, and this is due to varied thought processes in deciphering it as its usually very subjective. But in this article we will learn the basics of both mechanisms and how will it help us burn calories and of course how much is the key to understand to be able to take a decision based on that.
We will basically break the the science behind both and delve into the calorie-burning potential of walking 5 kilometers versus running the same distance, providing a comprehensive analysis with examples for both men and women. so by understanding these nuances for respective activities along with considering factors like gender-specific, age specific difference etc, we can make an informed decision on our exercise regime and customize our fitness routine in line to our fitness goals.
We don’t need to really get into definition of what is walking and what is running, due to obvious reasons. But just to give everyone reading this a reference of our basis we will do a quick run through.[Walking 5 Km vs running 5 Km calories burned – How to do Comprehensive Analysis]
Walking – This is a little more complicated when compared to running as everyone has their own reference to walking, in our modern world any kind of movement is typically considered as walking, which actually might not be true as even walking at pace of 1-2 Km/Hr is considered in this umbrella of walking but not necessarily very beneficial in terms of burning calories, which is our primary goal. So for the sake of this article let us consider 4-5 km/Hr as an reasonable average range to be considered as walking.
Running – This is an activity that most of us did as a kid but slowly stopped doing due to multiple factors. It surely is a crucial characteristic for humans especially from the time when we were hunter gatherers. But not to make it complicated, lets consider anyone moving at an average speed of 8-9 Km/Hr as normal running.
Calories Burned – Walking 5 KMs :
While from the definition above we were able to establish the fact that walking is comparatively low-intensity activity, which will also be suitable for most of the individuals with different fitness levels. Despite its lower intensity compared to running, walking still offers surprisingly significant calorie-burning benefits, as it has an advantage of time, i.e. though the 5 Km walk is low on intensity but it does take a reasonably higher amount of time to complete it when compared to running, so it is able to compete with running, with the help of that law of averages.
Below are approximate calorie burn estimates for walking 5 kilometers at various speeds, based on parameters like gender, height and weight –
| Gender | Weight (in Kg) | Height (in cm) | Speed (in Km/Hr) | Calories Burned (5 km walk) |
| Men | 70 | 175 | Moderate (5 km/hr) | 300 to 400 calories |
| Women | 60 | 163 | Moderate (5 km/hr) | 250 to 350 calories |
Calories Burned – Running 5 KMs :
Running is at higher intensity, and demanding a greater cardiovascular activity from our body, typically resulting in burning higher amounts of calories than walking. But still its difficult to calculate the exact calories expenditure during running, as it depends on various factors like pace, terrain, and individual fitness level.
Here is an approximate calorie burn estimates for running 5 kilometers at an average speed, based on gender and average height and weight assumptions.
| Gender | Weight (in Kg) | Height (in cm) | Speed (in Km/Hr) | Calories Burned (5 km walk) |
| Men | 70 | 175 | Moderate (9 km/hr) | 400 to 600 calories |
| Women | 60 | 163 | Moderate (9 km/hr) | 350 to 500 calories |
Major factors influencing Calories Burn –
As we have seen, factors like height, weight gender are commonly influence the amount calories burned during these activities, and apart from these there can be factors like –
- Pace of an individual
- The inclination chosen for the activity
- Type of terrain
- Individuals fitness level
- Muscle to Fat ratio etc.
Heavier individuals tend to burn more calories due to the increased energy required to move their bodies. Additionally, running at a faster pace or on hilly terrain can also elevate calorie expenditure drastically. So you can pick and customized your walking or running activity to benefit more than average. [Walking 5 Km vs running 5 Km calories burned]
Now, Choosing Between – Walking 5 Km vs running 5 Km calories burned
The direct math says running is obviously more efficient in nature, but its not as simple as direct math as it is also crucial to consider your fitness goals, preferences, and physical condition. Both walking and running offer unique benefits and can contribute to overall health and well-being. Whether you prefer a leisurely stroll or an invigorating run, incorporating regular physical activity into your routine is essential for achieving optimal health.
Also Read : Cardio vs Gym
Conclusion: Walking 5 Km vs Running 5 Km calories burned ?
In conclusion, both walking and running are effective forms of exercise that can help burn calories and improve fitness. While running generally burns more calories than walking, the best exercise for you is the one that you enjoy and can sustain over the long term without any side effects. As both have cons like a heavy individual running may have risk of joints pains and injuries and walking in long term can become mundane and it becomes habituated to your body in turn not burning enough calories as before resulting in minimum to 0 health impact. But by incorporating regular physical activity into your routine, you can achieve and maintain optimal health and well-being.
So, Are you team walking or team running? Share your thoughts and experiences in the comments below and join the conversation on the calorie-burning potential of these popular forms of exercise. Let’s explore the benefits of walking and running together and inspire each other to stay active and healthy. Just remember key to a fitter life in future is to transform your Karma in present so IGNITE. TRANSFORM. REPEAT.
