Running vs walking speed

The difference between walking, jogging, and running depends on two related things: energy cost and muscle load. Learn more about walking, jogging, and running speed.

Walking, jogging, and running transport our body from one place to another, with our muscle power. While walking is relatively easy to distinguish from the other two, there is a lot of confusion about jogging and running.

The easiest way to measure energy costs is by measuring our work when we breathe. We use five calories per liter of the oxygen we breathe. The more our muscles work, the greater the oxygen demand they pose and the more we need to breathe deeply and quickly, compensating for the differences in fitness levels. An athlete will find that his jogging speed is more like everyone else’s running speed because he has better aerobic fitness and higher endurance. What will qualify as jogging will depend on the load on the muscles and the oxygen demand on the lungs.

Jogging is when you can hold a conversation, which means that the oxygen load on the lungs is not so great, so the activity qualifies as jogging and not running.

Walking, for example, is a low-energy activity, but as we go faster and faster, energy consumption continues to increase. We breathe heavier until the energy we burn exceeds a certain threshold, the body’s optimization response starts, and we change gears. A hiker with a speed of 8 km / h has higher oxygen requirements than a runner at that speed. So the moment that threshold is reached, we switch from walking to jogging. The amount of energy we need drops dramatically.

The leap from walking to jogging to running is done automatically by the body to optimize the way it moves and uses up available energy, which is essential for those who use walking or jogging to maintain body weight. A quick powerwalk (especially one where ankle or wrist weights are used) is likely to burn more calories than a jog. A slow run does not necessarily burn more calories than a jog in the top area for jogging.

How much energy do we use when running?

Common mistakes when calculating the number of calories burned during a walk, jog, or run is not to consider the number of calories we would have burned if we had only been home and watched TV. To calculate calories we burn when we exercise, we should take the total number of calories burned (TCB) and subtract the base calories burned (BCB), and it will give us the net calories burned (NCB) that we should if we deserve an ice cream afterward or not.

Due to the body’s adaptive physiology that changes its biological composition after intense exercise, running has another advantage over jogging or walking, and that is the afterburn. Post-burning is an elevated state of calorie-burning above the basic calorie burning we usually have at rest and persists for a while after intense aerobic exercise.

After walking, the body returns to regular base calorie-burning almost immediately. At the same time, hard running gives a state of elevated energy consumption that can persist for up to half an hour afterward. This is why high-intensity interval training (HIIT) workouts are effective and why running at a challenging pace gives better results faster than walking.

As a rule of thumb, running will burn about twice the amount of calories consumed, and that is without taking afterburn into account. Jogging is in between and can sometimes provide fewer calorie burns than a demanding exercise performed with ankle and wrist weights.

If we use walking as our primary means of cardiovascular exercise at the moment, we will have to walk twice as much compared with running to approach energy metabolism. So we have to count on two kilometers of walking for every kilometer we would have run until you get about the exact energy cost.

Also, we must remember the body’s adaptive response to exercise. It constantly optimizes to reduce energy costs, which means that if we walk the same distance every day for three months while getting better at it, it also becomes more manageable. The same goes for jogging. We no longer want to burn that many calories, and we need to increase our pace or start jogging. At some point, we must begin to run.

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Is walking more effective than running

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