How We Compare
Walking MET at 5 km/h ≈ 3.5; running MET at 10 km/h ≈ 9.8.
Both scale with body weight: Calories = MET × kg × hours.
Distance-normalised, running burns ~50% more calories than walking because the flight phase requires extra vertical work.
Per-minute vs per-km
Per-minute running dominates — nearly 3× walking's burn. Per-km the gap narrows to ~50% because running covers the same distance in half the time.
Joint impact
Running loads joints at ~2.5× body weight per step vs ~1.2× for walking. If you're heavier or returning from injury, brisk walking with incline mimics running's cardio without impact.
Sustainability
Adherence studies show walkers stick with programs ~40% longer than beginner runners. Total calories burned over months often favours walking simply because more sessions happen.
Walking vs Running per 5 km
| Weight | Walk 5 km kcal | Run 5 km kcal | Diff | Time diff |
|---|---|---|---|---|
| 55 kg | 192 | 288 | +96 | +30 min walking |
| 70 kg | 245 | 368 | +123 | +30 min walking |
| 80 kg | 280 | 420 | +140 | +30 min walking |
| 90 kg | 315 | 473 | +158 | +30 min walking |
| 100 kg | 350 | 525 | +175 | +30 min walking |
Walking MET 3.5 @ 5 km/h; running MET 9.8 @ 10 km/h.
Key takeaway
Running burns more calories per unit time; walking usually wins over months because it's easier to keep doing. The best plan is the one you'll still be doing in 6 months.
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Real-Life Scenarios
The time-crunched exerciser
Running wins — same distance in half the time and more calories.
The 90 kg beginner
Walking wins — same cardio zone reachable with lower joint load. Add incline before adding pace.
The daily commuter
Walk-to-work covers steps you'd otherwise pay a gym for. Adherence beats intensity.
In summary: Running burns more calories per unit time; walking usually wins over months because it's easier to keep doing. The best plan is the one you'll still be doing in 6 months.