Which Is Better for Your Health, A Kilometer of Walking or Running?

To keep yourself super fit and under the required weight, it is important to follow a good exercise and diet regime. According to experts, walking and running both provide several benefits apart from mobility—taking care of your health goals. Being excellent forms of cardiovascular exercise, walking and running are both great, with neither necessarily “better” than the other.

But if you are looking to know which is better—a kilometer of running or walking—read on. Walking vs. Running for weight loss According to experts, on average, you may burn around 60 calories per kilometer by running and 50-70 calories for the same distance while walking.



However, if you are looking to burn more calories or lose weight fast, running is definitely a better choice. However, walking is also not too far behind. Related News | Are You overwalking? Know Why It Is Detrimental To Your Health?This Simple Daily Habit Reduces Your Risk Of Irregular Heartbeat By 43%You can do speed walking at a brisk pace, usually 3 mph or greater, which also elevates your heart rate.

You can burn more calories per minute by speed walking rather than walking at your usual pace. Also, power walking from 3 mph to 5 mph can help you burn a similar number of calories as running. For an effective workout, experts suggest pace training, which helps increase your speed for two minutes at a time, then slow back down.

If you walk with a weighted vest, you may increase the number of calories you burn. However, you must wear a vest that is not more than 5-10 per cent of your body weight. For alternative ways to lose weight or tone your muscles, you can also try interval walking, where you pick up the speed for a certain amount of time before slowing down.

You can also walk with light dumbbells in each hand. Related News | 5 Things You Must Do Right After Waking Up To Drop Belly Fat, According to Fitness CoachYou can also try incline walking, which burns a similar number of calories as running. Make sure to keep the same speed as walking on a flat surface to achieve that number.

Experts suggest looking for a hilly area or walking on an incline on the treadmill, which you can gradually increase by 5, 10, or 15 per cent to practice incline walking. If you are a beginner, start gradually and work up to a 15 per cent incline. What are the risks of running? Even though running is a great way to get in shape and achieve the weight of your dreams, it is a high-impact workout that can be hard on your body in the long run.

Studies say constant and regular running over time can lead to common overuse injuries like: Stress fractures Plantar fasciitis ITB friction syndrome Doctors estimate more than 50 per cent of runners experience an injury every year, which prevents them from running. And so, you can walk instead, as it offers many health benefits with the same risks for injury..