Jens Asbjørn Bøgen
Which do you prefer?
A new year has arrived, and to many, this means a New Year’s resolution.
Among the most popular promises to ourselves are improving our financial situation, learning a new language, to read more – and the classic, to drop som weight.
When it comes to burning calories, distance matters more than how fast you move.
Whether you walk or jog, covering the same number of kilometers results in roughly the same calorie burn.
That’s worth considering next time you lace up your shoes.
Both a walk or a jog can help you cover ground and burn calories—each with its own pros and cons.
The key is understanding what suits your body, lifestyle, and goals best.
A simple rule of thumb: Calories by the kilo
Here’s an easy guideline: You burn about the same number of calories per kilometer as your body weight in kilograms.
So, a person weighing 70 kg (around 154 pounds) will burn approximately 70 calories per kilometer—regardless of speed.
Whether you walk or jog 5 kilometers, the calorie burn stays consistent for that 70 kg person—around 350 calories.
So the choice of pace doesn’t change your basic calorie expenditure for that distance.
The afterburn effect
Running, however, adds a bonus: what’s known as the “afterburn effect.”
After an intense workout, your body continues to burn calories for hours.
This effect is more pronounced when your heart rate hits around 140–150 beats per minute.
Thanks to this afterburn, jogging leads to higher total calorie burn than walking the same distance.
If your goal is maximizing energy use, a higher-intensity run edges ahead.
But running isn’t without its downsides.
Every footstrike places 1.5 to 2 times your body weight on your knees, increasing wear and tear.
That adds up—especially over time or for those with joint concerns.
Walking: Gentle, sustainable, and still effective
Walking is far gentler on the body, allowing for more frequent activity with less risk of injury.
It’s easy to fit into daily life—whether it’s a brisk stroll through the neighborhood or a peaceful walk in the woods.
Beyond physical ease, walking also supports heart health, lowers stress, and offers a mental reset.
Its low barrier to entry makes it an ideal daily habit for people of all ages.
Which should you choose?
There’s no one-size-fits-all answer. Your choice should depend on what you enjoy and can realistically stick with.
Bodies change with age, and so should our approach to fitness.
Sustainability is key to success
Consistency trumps intensity when it comes to long-term health.
Choose the form of exercise you can do regularly—and actually look forward to. Enjoyment is often the best motivator.
Whether you walk or run, you’re doing something great for your body and mind.
The most important thing? Just get moving.
Your future self will thank you.
