Running vs Walking: Which is Right For You?
If you’ve ever found yourself in a bit of a pickle trying to decide between a brisk walk and a proper run, you’re not alone. Both are fantastic ways to get your heart pumping and enjoy the great outdoors (or the treadmill). But when it comes to running vs walking, what are the key differences, and which one is the better choice for your fitness goals?
Here I want to share the cardio comparison and the key differences between running and walking so you can decide which is better for you.
Running Vs Walking, What’s the Big Difference?
At first glance, running vs walking seem like two sides of the same coin. One is just a speedier version of the other, right? Well, yes and no. The main difference lies in the mechanics and the intensity.
- Walking is a low-impact exercise. This means one of your feet is always on the ground. Think of it as a smooth, continuous motion that’s gentle on your joints.
- Running, on the other hand, is a high-impact exercise. It involves a “flight phase,” where both of your feet leave the ground for a moment. When you land, your body absorbs a force of about 2.5 times your body weight. This puts more stress on your joints, bones, and muscles.
This key difference in impact is what shapes the unique benefits and potential risks of each activity.
The Brilliant Benefits of Walking
Don’t underestimate the power of a good walk! It’s one of the most accessible and effective forms of exercise you can do. The walking benefits are plentiful and can make a real difference to your overall health.
Gentle on the Joints
Because walking is low-impact, it’s a fantastic option for people of all fitness levels. It’s especially good if you have joint issues, are recovering from an injury, or are just starting your fitness journey. You can get your heart rate up without putting too much strain on your knees, hips, and ankles.
Great for Your Heart
A brisk walk is a brilliant form of aerobic exercise. Regular walking can help lower your blood pressure, reduce your risk of heart disease and stroke, and improve your circulation. The British Heart Foundation recommends at least 150 minutes of moderate-intensity activity a week, and brisk walking fits the bill perfectly.
Helps with Weight Loss
Running vs walking, which is better for weight loss? Walking burns calories, which can help you maintain a healthy weight or lose extra pounds. While it might not burn as many calories per minute as running, it all adds up. A consistent walking routine, paired with a balanced diet, is a sustainable way to manage your weight.
Boosts Your Mood
Ever notice how a simple walk can clear your head? Physical activity, including walking, releases endorphins, your body’s natural mood-lifters. It can reduce stress, ease anxiety, and give you a sense of calm and well-being. Getting outside for a walk also gives you a dose of Vitamin D, which is another great mood-booster.
The Remarkable Rewards of Running
If you’re looking to ramp up the intensity and challenge yourself, running might be perfect. The benefits of running are significant, particularly when it comes to cardiovascular fitness and calorie burn.
Superb Calorie Burner
When it comes to burning calories, running is the undisputed champion in this exercise comparison. Because it’s more intense, it burns more calories per minute than walking. This makes it a very efficient way to create the calorie deficit needed for weight loss.
Strengthens Bones and Muscles
Running vs walking for bones and muscles? The high-impact nature of running might sound a bit scary, but it has a silver lining. The stress it places on your bones actually stimulates them to become denser and stronger, which can help protect against osteoporosis later in life. It also builds powerful muscles in your legs, glutes, and core.
The “Runner’s High”
Beyond the standard endorphin rush, many runners experience something called a “runner’s high.” This is a feeling of euphoria and reduced pain in the brain during prolonged, strenuous exercise. It’s a powerful motivator that keeps many runners coming back for more.
Boosts Cardiovascular Fitness Quickly
Running is a vigorous activity that really pushes your heart and lungs. It can dramatically improve your VO2 max, which is a measure of how efficiently your body uses oxygen during exercise. A higher VO2 max is a key indicator of cardiovascular fitness and overall health.
Running vs Walking: A Head-to-Head Comparison
So, how do they really stack up against each other? Let’s break down this cardio comparison by looking at a few key areas that will make a difference in the running vs walking decision.
Running vs Walking For Weight Loss
If your main goal is to lose weight, running has the edge because it burns more calories in a shorter amount of time. For example, a person weighing around 70kg (about 11 stone) would burn approximately 300 calories in a 30-minute run at a moderate pace. The same person would burn about 150 calories walking for 30 minutes.
However, consistency is king. If you find running too difficult or don’t enjoy it, you’re less likely to stick with it. A daily brisk walk might be a more sustainable option for you, and the calories burned will accumulate over time. The best exercise for weight loss is the one you do consistently.
Running vs Walking For Heart Health
Both running and walking are excellent for your heart. Studies have shown that both activities can lower the risk of high blood pressure, high cholesterol, and diabetes to a similar extent, as long as the total energy expenditure is the same. This means you’d need to walk for a longer duration to get the same heart health benefits as a shorter run.
Running vs Walking For Joint Health
This is where walking clearly wins. Its low-impact nature makes it much safer for your joints. Running puts repetitive stress on the knees, hips, and ankles, which can lead to common injuries like shin splints, runner’s knee, and stress fractures. If you have a history of joint problems or are concerned about injuries, walking is the safer bet.
Running vs Walking For Accessibility
Walking is the most accessible form of exercise on the planet. You don’t need any special equipment besides a comfortable pair of shoes, and you can do it almost anywhere. Running requires a bit more of a commitment in terms of gear (proper running shoes are a must) and fitness level.
Frequently Asked Questions – Running vs Walking
Can I get the same benefits from walking as running?
Yes, you can achieve many of the same long-term health benefits, especially for your heart, as long as you put in the time. You’ll need to walk for a longer duration or at a faster pace to match the energy burned during a run.
Is it better to walk fast or run slow?
A fast walk or a slow jog can be very similar in terms of calorie burn and heart rate. The best choice depends on your comfort and what feels better for your body. Many people find a brisk walk more sustainable than a slow, awkward-feeling jog.
How can I make my walks more challenging?
To up the intensity of your walks, you can:
- Walk faster: Increase your pace to get your heart rate up.
- Add hills: Find a route with inclines to work your muscles harder.
- Use weights: Ankle weights or a weighted vest can increase the challenge.
- Try interval walking: Alternate between a moderate pace and a very fast pace.
How do I start running without getting injured?
If you want to start running, it’s crucial to begin slowly to allow your body to adapt. A walk/run program such as couch to 5k is a great way to start. For example, you could try alternating between 2 minutes of running and 2 minutes of walking, gradually increasing the running time as you get fitter. Always listen to your body and rest when you need to.
Making the Right Choice for You – Running vs Walking
So, after this exercise comparison of running vs walking, what’s the verdict? The truth is, there’s no single “better” exercise. The best choice between running and walking depends entirely on you, your goals, your fitness level, and what you enjoy.
- Choose walking if: You’re new to exercise, have joint concerns, or prefer a more moderate, sustainable activity that you can easily fit into your day.
- Choose running if: Your goal is to burn a lot of calories quickly, you want to push your cardiovascular limits, and your joints are healthy enough to handle the impact.
And remember, you don’t have to choose just one! A combination of running and walking can be a fantastic way to get the best of both worlds. You could go for a few runs a week and enjoy leisurely walks on your other days. The most important thing is to find an activity that you love and that makes you feel good. Moving your body is a celebration of what it can do, so whether you’re walking, running, or a bit of both, you’re making a brilliant choice for your health.
Ready to Move?
Now that you’re equipped with all the facts about running vs walking, you can confidently choose the path that’s right for you. Lace up your shoes, step outside, and enjoy the journey. Whatever pace you choose, you’re lapping everyone on the sofa. Which will you be doing more of? Running vs walking, do you have a preference?
