When it comes to fitness, the debate between walking and running has persisted for years. Both are simple, effective exercises that require minimal equipment, making them easily accessible to people of all fitness levels.
Whether you’re aiming to improve your cardiovascular health, lose weight, or simply stay active, walking and running are two great choices. But which one is better for your health?
In this blog, we’ll explore the pros and cons of walking and running to help you decide which is better for your health.
Benefits of Walking vs. Running
Walking offers many of the same benefits as running, including improved heart health, calorie burning, stronger bones and muscles, enhanced mood and cognition, and even increased life expectancy. While neither is inherently better than the other, the right choice depends on your fitness goals, age, and overall health.
Which Is Better for Weight Loss?
Both walking and running can help you lose weight, but running has the edge when it comes to burning calories.
A 154 lb (70 kg) person burns around 140 calories walking at 3.5 miles per hour for 30 minutes.
The same person can burn about 295 calories running at a moderate pace (5 mph) for the same duration.
Therefore, if weight loss is your primary goal, running will help you achieve faster results.
However, walking is still a valuable weight loss tool. Since it’s less intense, it’s easier to sustain over longer periods.
A brisk walk (4.5 mph) for 30 minutes each day can burn a substantial amount of calories (230 calories) and, when combined with a healthy diet, can contribute to weight loss over time.
You can also burn more calories by walking on an incline, such as uphill paths, or by adding extra resistance like light dumbbells or a weighted vest. These simple adjustments increase the intensity of your workout, helping you achieve greater results in less time.
Which Is Better for Cardio?
Both walking and running are excellent for cardiovascular health, but running may be more effective for improving cardio fitness due to its higher intensity. Benefits of cardio include:
- Strengthens heart
- Burns calories or helps in weight management
- Improves mood and reduces Stress and depression
- Reduces the risk of chronic diseases
- Boosts Immunity
- Promotes Longetivity
Walking or running reduces the risk of chronic diseases and depression, which may lower the risk of early death from these conditions.
The better option depends on your fitness level and goals, but both contribute positively to cardiovascular health.
Which Is Better for Beginners?
If you’re just starting out with exercise, walking is an excellent option. It’s easy to incorporate into your daily routine and doesn’t require much effort.
Walking is gentle on the body, and you can gradually increase your pace and distance as you build endurance.
Once you feel comfortable with walking, you can slowly transition to running if desired.
For beginners who wish to take up running, starting with a walk-run program is advisable.
Alternating between walking and running in intervals allows your body to adjust to the impact and intensity of running without overwhelming it.
Which Is Better for Overall Fitness?
For overall fitness, both walking and running contribute positively, but running generally provides a more comprehensive workout.
It strengthens your muscles, improves cardiovascular health, burns more calories, and can help build endurance more quickly than walking.
However, if you’re concerned about joint health or want a more gradual, less intense fitness routine, walking is still a highly beneficial exercise.
Walking vs. Running: A Comparison
| Aspect | Walking | Running |
|---|---|---|
| Calories Burned | Lower calorie burn | Higher calorie burn |
| Impact on Joints | Low-impact, suitable for all ages | High-impact, may strain joints |
| Cardio Benefits | Improves heart health gradually | Faster improvement in endurance |
| Weight Loss | Slower but steady weight management | Faster weight loss |
| Accessibility | Requires no special gear or training | Requires more effort and stamina |
| Injury Risk | Minimal | Higher if form or pace is incorrect |
The choice between walking and running depends on your personal goals, health condition, and lifestyle. Here’s how to decide:
- If You’re New to Exercise
Walking is a great starting point if you’re just beginning your fitness journey. It’s gentle, adaptable, and builds a solid foundation for more intense workouts like running. - If You’re Focused on Weight Loss
Running is more effective for burning calories and losing weight quickly. However, walking can also support weight loss over time when combined with a healthy diet. - If You Have Joint Issues
Walking is the safer option for those with knee or joint pain. Running may exacerbate these problems due to its higher impact. - If You’re Short on Time
Running is ideal for busy individuals as it delivers quicker results in a shorter amount of time. - If You Want to Improve Mental Health
Both activities boost mental health, but walking in natural surroundings might provide additional stress relief.
Can You Combine Walking and Running?
Yes! A combination of walking and running, often called “interval training,” can provide the best of both worlds.
Alternating between the two improves cardiovascular fitness, burns calories efficiently, and reduces the risk of overuse injuries.
For instance, beginners can start with a “walk-run” routine, such as walking for two minutes and running for one minute, gradually increasing the running intervals over time.
Tips for Walking and Running Safely
- Invest in Good Shoes
Wearing proper footwear reduces the risk of injuries and improves comfort during both walking and running. - Warm-Up and Cool-Down
Always stretch or perform light exercises before and after your workout to prevent injuries and improve flexibility. - Stay Hydrated
Drink water before, during, and after exercising to stay hydrated and maintain energy levels. - Maintain Proper Form
Whether walking or running, keep your back straight, shoulders relaxed, and arms swinging naturally for maximum efficiency. - Listen to Your Body
Avoid overexerting yourself. If you experience pain or discomfort, take a break or switch to a gentler activity like walking.
The Risks of Walking vs. Running
While both walking and running offer incredible health benefits, they also come with risks. It’s important to understand the potential drawbacks of each activity before making your decision.
Walking Risks
- Lower Intensity: Walking is a low-intensity exercise, which means it may not challenge your body as much as running. If you’re looking for high-intensity training or want to build muscle, walking may not provide the same results as running.
- Limited Calorie Burn: Although walking can help with weight management, it burns fewer calories than running. For those seeking to lose weight rapidly, walking alone may not provide the necessary intensity to achieve the desired results.
Running Risks
- Higher Impact on Joints: Running can be harsh on your joints, particularly the knees, ankles, and hips. The repetitive impact can lead to injuries such as shin splints, runner’s knee, or stress fractures, especially if proper form or footwear is not used.
- Risk of Overuse Injuries: Because running is more intense, the risk of overuse injuries increases. It’s essential to give your body proper rest and recovery between runs to avoid strain or injury.
- Requires Higher Fitness Levels: Running demands a higher level of fitness than walking. If you’re new to exercise or haven’t been active for a while, running can be challenging and may require gradual progression.
Takeaways
Both walking and running have unique benefits, and neither is inherently better. The best option depends on your health, goals, and preferences.
Walking is a safe, low-impact way to stay active, while running is ideal for weight loss and building endurance.
You don’t have to choose one – combining both can create a balanced fitness routine. Remember, consistency is key. Whether walking, running, or both, regular exercise is the foundation of better health. Lace up and get moving!
Discover all the science-backed benefits of walking and running in detail here!
References:
- “Health and Fitness for Life” by Dawn Markell and Diane Peterson is licensed under CC BY 4.0 / A derivative from the original work, except where otherwise noted
