We all know how good running is for both your physical and mental health – not only does it strengthen the heart and your cardiovascular wellbeing, it can release a rush of endorphins (yep, that runner's high is real!).
But sometimes, even when you’ve picked a podcast and laced up your running shoes, the thought of actually going on a pacey 5k jog is just a little too overwhelming. And while there are plenty of apps and suggestions out there to improve your running skills (couch to 5k will always be that girl), walking a 5k instead is still a perfectly viable option.
However, while a 5k run should take around 30 to 38 minutes on average (perfect for some quick lunch break cardio), how long should it take us to do the same distance at a more leisurely pace? And are there ways for us to actually get faster – without breaking into a run, of course.
Cosmopolitan UK spoke to Samuel Quinn, Personal Training Lead at Nuffield Health, to give some tips on how to ace a 5k walk – and how to make it as efficient as possible.
How long does it take to walk 5k?
The average Joe walks between 3 to 4mph, which translates to 4.8 to 6.4kph, or thereabouts. Therefore, Quinn says, it makes sense that someone walking a 5k should be done in about an hour.
However, Quinn adds: “Those getting ready to walk 5k should remember that this is a considerable distance to walk, and can amount to anywhere between 6,000 to 7,500 steps.
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“The duration of this distance will depend on the individual, their ability and various other factors.”
What factors can impact your walking speed?
As to be expected, there are numerous reasons as to why you may be walking slower (or quicker) than others.
Starting with the most obvious, your levels of overall fitness will dictate walking speed.
“Cardiovascular fitness levels and lower body strength will have a direct impact,” Quinn explains. “The fitter you are and the stronger the muscles of your lower body are, the faster you will be able to walk.
“Similarly, as we age, our physical fitness generally declines as does walking speed. In order to prevent this, it’s encouraged to continue regular walking and adjust your expectations in line with your physical ability as you age.”
The more muscular among us, who prefer strength training to cardio exercises, may also traipse at a slower pace.
“A large muscular individual will generally be slower than a more slender, smaller person as they require more energy to fuel their body to walk,” Quinn continues. “Additionally, height makes a difference. The longer your legs are, the less time it will take you to complete a 5k walk, as longer legs mean bigger steps.”
Your environment plays a part too; a hot hike up a hill will take longer to complete than a steady street-side stroll.
“Walking uphill is considerably more difficult than walking on the flat and will be more challenging on the cardiovascular system,” Quinn adds.
And finally, if you are planning on being a serious walker, it’s best to invest in decent shoes – and we don’t mean Louboutins, at least, not this time.
“Footwear can help to improve gait and stride, and help to reduce the risk of injury whilst ensuring you maintain a steady pace,” Quinn says. “Investing in suitable footwear is a must for keen walkers looking to improve their 5k time. Many running shops can now provide professional advice and gait analysis to ensure you have the correct footwear for your walking.”
How can we improve our walking speed?
There’s no one size fits all way to ensure speedier walking, but there are a few ways that can put a spring in your step.
Quinn urges people to keep walking regularly in order to improve their cardiovascular abilities, with the more regular the walking schedule is, the pacier you become.
Meanwhile, Peloton Instructor Jon Hosking adds that including brief, faster intervals varying in intensity in your walk will lead to a faster time overall.
“Form has a big part to play,” he tells Cosmopolitan UK. “Chest open, shoulders relaxed. Use your arm swing to naturally power the motion.”
How many calories can you burn walking 5k?
Again, this all depends on just how fast you’re going. As to be expected, power-walking will burn more calories than a leisurely stroll.
“There are various popular types of walking which can burn more calories than a standard 5k walk,” Quinn says. “Nordic walking using walking poles, walking with weights [a trend known as rucking] — either in a backpack, weighted vest or ankle weights — or speed walking are all methods of increasing the amount of calories expended whilst walking a 5k.
“There are various formulas to estimate total calories burned whilst walking 5km; however, I recommend using a smartwatch with a heart rate monitor to accurately calculate your personal expenditure whilst walking 5km. This will take into consideration your personal data and body composition to give you an accurate reading whilst tracking your route, elevation and pace.”
Also, as a quick disclaimer too - calorie burning does not need to be the sole goal of a 5k walk. There are numerous other physical and mental health benefits to reap from a pleasant walk other than weight loss.
Kimberley Bond is a Multiplatform Writer for Harper’s Bazaar, focusing on the arts, culture, careers and lifestyle. She previously worked as a Features Writer for Cosmopolitan UK, and has bylines at The Telegraph, The Independent and British Vogue among countless others.
