Energy consumption, fat reduction
Running 5 km helps burn more calories than walking 5 km, both in terms of total energy consumption and calorie burning speed. However, if walking long enough (over 45 minutes), the calorie consumption and fat reduction efficiency are also quite significant.
Improve cardiovascular - respiratory
Running creates a stronger impact on the heart and lungs, helping to improve physical fitness better. Rapid walking has a gentler but still good impact on the heart and lungs, suitable for the elderly and those who are less active.
Bones and muscles
Both jogging and walking quickly help maintain bone density. However, for overweight people, jogging can put great pressure on the knee joints, easily leading to injury. Therefore, you should prioritize walking lightly or endurance sports such as swimming.
Time efficiency
Running 5 km usually takes about 25-40 minutes. Walking 5 km usually takes about 50-75 minutes.
Safety and long-term sustainability
Running is high-intensity activity, putting pressure on the joints, easily making newcomers tired quickly and difficult to maintain for a long time.
Conversely, walking is safer, good for joints and suitable for many subjects such as overweight people, the elderly, people recovering from illness and beginners. In addition, walking is also easy to put into daily activities such as going to work, going to the market.
