When it comes to cardiovascular exercise, walking and running are both excellent options. But which one is better for you? The answer depends on your fitness goals, personal preferences, and any physical limitations. Let’s dive into the health benefits, risks, and considerations of each.
Health Benefits of Walking and Running
Both walking and running are forms of aerobic exercise that help improve cardiovascular health. They share a variety of health benefits, such as:
- Weight loss or weight management
- Boosted immune system
- Lower risk of chronic conditions
- Stronger heart
- Increased life expectancy
Both activities also offer significant mental health benefits. Studies show that they can reduce anxiety and depression, as well as improve mood and self-esteem. In fact, research reveals that just 10 minutes of moderate running can lead to a noticeable improvement in mood.
Is Walking Better Than Running?
While walking may not burn as many calories as running, it still offers many of the same health benefits. Research shows that running burns about twice the number of calories compared to walking. For weight loss, running is a faster option, as it helps you burn more calories per minute. However, walking is still highly effective for maintaining a healthy weight, and it’s easier on your body.
If you’re new to exercise or have physical limitations, walking is an accessible option. It still provides significant cardiovascular benefits, boosts energy, and can improve heart health. Additionally, walking is a great low-impact exercise that puts less strain on your joints.
Walking vs. Running for Weight Loss
Speed Walking vs. Running
Speed walking involves walking at a brisk pace (usually 3 mph or faster), which elevates your heart rate. Power walking, typically ranging from 3 mph to 5 mph, can burn similar calories to running at a moderate pace. For example, walking at 4.5 mph for one hour can burn as many calories as jogging at the same pace.
Speed walking doesn’t burn calories as quickly as running, but it can still improve cardiovascular health and boost your mood. To maximize the benefits, consider pace training—alternate between faster and slower walking speeds for a more intense workout.
RELATED: Why Walking Just 3,867 Steps a Day Could Improve Your Health, According to Science
Walking with a Weighted Vest
Adding a weighted vest while walking can increase the number of calories burned. It’s recommended to wear a vest that weighs no more than 5-10% of your body weight. To increase intensity, you can also incorporate light dumbbells or interval walking, alternating between fast and slow speeds.
Incline Walking vs. Running
Incline walking (walking uphill) burns more calories than flat-surface walking. If you can find a hilly area or use an inclined treadmill, it can simulate the calorie burn of running while providing a low-impact alternative. Start with a gradual incline and work your way up to higher intensities for a more challenging workout.
Risks of Running
While running is a great way to get in shape and lose weight, it’s also a high-impact exercise that can put stress on your body. Over time, running can lead to common overuse injuries, such as:
- Stress fractures
- Plantar fasciitis
- ITB friction syndrome
Studies show that 50% of runners experience an injury each year that prevents them from running. If you choose running, take care to gradually increase your mileage and cross-train to prevent injury.
Conclusion: Which One Is Right for You?
Both walking and running are fantastic cardiovascular exercises, each offering unique benefits. If you’re looking to lose weight or burn more calories, running may be the better option. On the other hand, walking is an excellent low-impact exercise that still provides great health benefits, especially for those new to fitness or managing injuries.
As always, be sure to consult with your doctor before starting any new exercise routine.
5 SOURCES
- Adult Activity: An Overview. (2023).
https://www.cdc.gov/physical-activity-basics/guidelines/adults.html - Damrongthai C, et al. (2021). Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation.
https://www.nature.com/articles/s41598-021-01654-z - Franklin BA, et al. (2022). Physical activity, cardiorespiratory fitness, and cardiovascular health: A clinical practice statement of the ASPC Part I: Bioenergetics, contemporary physical activity recommendations, benefits, risks, extreme exercise regimens, potential maladaptations.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9586848/ - Kakouris N, et al. (2021). A systematic review of running-related musculoskeletal injuries in runners.
https://www.sciencedirect.com/science/article/pii/S2095254621000454 - Wilkin LD, et al. (2012). Energy Expenditure Comparison Between Walking and Running in Average Fitness Individuals.
https://journals.lww.com/nsca-jscr/fulltext/2012/04000/energy_expenditure_comparison_between_walking_and.22.aspx
