you’d need to roughly do an hour’s walk to consume as much calories as what a half hour run would provide. Even that would depend on the speed of the walk. If you’re running at a speed of 12km/h , you’re walking speed should be 6-7km/jh
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Important to note that the pace of the walk has a lot to do with it - a ‘power walk’ pace (so maybe Dane’s fast-paced walk) is a less energy efficient gait than most people’s normal walking pace. Excess calories burned per km approach a slow run speed. We probably instinctively slip into a jog to conserve energy in a relative sense.
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Yup.
I power walk as I find walking at a leisurely pace is kind of a waste of time.
Generally my 5k power walk will take around 39 minutes
It’s easier for me to jog at 8kmph than try and maintain a brisk walk at 7. Namely , easier on the knees.
Its something i picked up on. There’s evidence (apparently) that shows slow paced runs, zone 2 or basically at a pace that allows you to have a conversation has actual performance benefits down the line. It should probably be mixed in with some intervals as well to really reap the benefits.
All in, it may have helped.
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That depends on how fast the walking is and how fast the running is, obviously. But even if you account for the higher rate of calories burned per minute at faster paces, as @Dane 's real world data points out, when he factor back in the longer duration it essentially balances itself out to have the same caloric expenditure.
There is a good argument for the faster pace deriving more benefit in terms of the fitness adaptations it produces, but in practice we have to consider things like what impact the harder session will have on recovery and ability/likelihood to do it repeatedly throughout the week.
General rule of thumb is that cardio develops best (and the health benefits that go along with it) with a mix of some hard sessions around the majority of easier sessions. Secondly, when planning those out it is important to avoid the trap of making your easy sessions too hard and your hard sessions too easy.
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What I’ve found when losing weight is to not over-obsess on what the most efficient workout is and do whatever it is that you can turn into a habit. For me it was brisk walks on the treadmill at first.
Of course if your goal is chasing PRs, disregard the above.
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This is really cool
https://www.nature.com/articles/s42255-024-01103-x
About 20 years ago we started developing a really convincing body of evidence that fat storage in organs was a direct contributor of the metabolic abnormalities that causes type 2 diabetes. This is especially problematic in skeletal muscle as normally that is responsible for the disposal of 3/4 or more of circulating blood sugars, but we see that when intramuscular fat storage is elevated the cascade of molecular events required for the blood sugar to enter the muscle cell get blocked and the sugar stays in the blood.
That creates a paradox though as one of the most well defined adaptations to cardio training is an expansion of intramuscular fat storage. There were hypotheses put forward about how a constant turn over of fat within the storage depot prevents the molecular issues in the cell. What seemed to matter is not the absolute amount of fat in the cell, but the flow of fat through the cell, but we never had great explanations for what exactly the difference was.
This study focuses on different storage depots, but provides some insight into what may be happening to explain why turnover of the fat being stored is more import than the actual amount of fat.
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Yeah. My best mile was 4:15, and at 46 I can still threaten 5 minutes. If I wanted to do the most effective single session I’d go out and run, but in the bigger picture it is just a completely ineffective way for me to train these days because it wouldnt take more than about 2-3 sessions before things started hurting and the rest of the my training started suffering. For me these days cardio is a case of doing less to do more.
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Not a chance here
Lots of vomit was spilled and jelly legs obtained in my teens and 20s to obtain that base.
It was mostly that I used to play with a guy who showed up every pre-season with a big pot belly but still beat me in all the fitness testing and I developed an insatiable drive to one day beat him. I did one time, but then quickly realized it was because he was suffering heat stroke and needed medical treatment 
Some people are just built different and he was a freak natural. He ran track in high school because it was required of him to get to play football and did well enough to be offered a full ride scholarships to run the middle distance events at a big division 1 university, but turned it down because he hated the training. Twat.
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His decision.
He may regret it in hindsight, but I am sure that there was a reason behind it.
Been walking 3 brisk miles a day, and watching a 16/8 window for daily calories. Also doing pushups tracking with an app.
When the weather turns I will probably do my indoor rower more.
Haven’t been super strict but have lost 15lbs doing it, and could do with losing the same again.
I have had times when I’ve tried to recapture a more athletic youth, but I get niggly injuries and then do nothing, so I’m learning to be reasonably middle aged in my approach
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Well done; that’s a good amount to lose. How long have you been following this regime?
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Great stuff. Walking is so good.
Adapting is a big lesson I’m still getting my head round. I cant diet and exercise like I used to.
I’m currently without a fitness target and have been since March. Thankfully i havent stopped exercising but I’m finding routines that seem to keep me in a far more balanced place. Having kidney disease, exercising hard and dieting really seemed to throw my blood work off despite some big efforts to keep certain aspects under control. Plus I felt like shit
Post March I slowed up, took days off if I was tired, ate more (too much at times) and modified my workouts and made sure rest and recovery was there. Gym wise I feel I’m lifting less but smarter.
Upshot is I’m feeling much better (need to checks bloods) and performance numbers are improving. I’ve also cut down considerably on my gluten intake and some other tweaks and i feel like I’m getting a little leaner again.
Basically i feel like i cant crash diet into shape. I’m hoping i can sheak up on it.
And my Garmin appears to be dying. Ffs
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Now I’ve broke my fucking heel. Got the ball off the opponents’ really good player but when I stopped I felt it crack. Bollocks as I was just upto speed with lots of football and a much reduced waistline 
Back in goal for a few weeks.
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About 8 weeks. Been thinking lose up to 2 lbs a week, lost more than that initially, but been 1-2 a week since then. Main thing for me at least is it hasn’t been difficult at all, as that’s not sustainable. Just a bit of intentionality - move more, bit of strength, watch what you eat…
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Any plateaus at all?
Thats when it can get difficult, especialky mentally.
Plateau this past week, stayed the same. I wasn’t as strict on the 16/8 daily intermittent thing, and ate a bit more a couple days at parties and events.
Obviously if I keep doing that as norm, I will go back up, but I’m thinking of a consistent week ahead and getting back on track.
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You will likely still plateau at some point and it may last a couple of weeks or at least longer than you’d like.
Just keep with it and provided you maintain a calorie deficit it will start to come off again.
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