Many people wondered which is better, walking or running, to serve as a health alternative for them. Both walking and running help in other benefits toward health, but this actually depends on one’s health goals, mobility, and preference. Read more about the advantages, dangers, and types of walking or running that might suit what you aim in this article.
Walking vs. Running: Health Benefits
Both walking and running are excellent forms of cardiovascular, or “cardio,” exercise, and each has unique advantages. Neither is necessarily better than the other; instead, the best one for you depends on what kind of fitness and health goals you have in your life.
Cardiovascular and Overall Health
Walking and running are factors that contribute to improving cardiovascular well-being. Cardio exercises-such as walking or running-help strengthen the heart, support the immune system, and can even extend life. Cardio exercises, according to researchers, help you lose or retain a healthy weight, helps prevent chronic conditions, and even improves mental health.
Both walking and running help reduce anxiety and depression by improving mood and increasing feelings of self-esteem. Some research has demonstrated that running at any intensity for just 10 minutes improved the mood levels of participants. Walking contributes to similar mental health enhancements; however, running always triggers a faster “endorphin boost,” or “runner’s high.”
Weight Loss and Calorie Burn
If you’re trying to lose weight, running will probably be your best friend. Running burns almost twice as many calories as walking. Running one mile burns around 100–150 calories, for example, whereas walking one mile burns approximately 50–75 calories. The point is that you’d need to burn about 3,500 calories in order to lose one pound. So running will do that faster. However, for those that prefer walking and cannot start running, walking might still contribute a lot toward weight management.
Walking, in turn, may be more helpful for a beginner or perhaps for individuals who are highly sensitive to higher-impact physical activities. For instance, if one is a starter or does not have time to start running, walking can effectively help a person get into shape, improve heart conditions, and raise energy. Both walking and running allow one to keep fit weight-wise, especially if the consistent and rigorous efforts are persistent.
Different Types of Walking and Running for Health Benefits
There are many ways to make walking or running work for your specific goals. Let’s look at the variations and how they stack up.
Speed Walking and Power Walking
Speed walking is actually walking at a brisk pace, usually faster than 3 mph. Power walking usually falls within the 3–5-mph range but can extend up to 7–10 mph. Both will burn more calories than the regular pace of walking; in fact, they are ideal exercises for maintaining cardiovascular health. Speed walking can raise the heart rate enough to provide some degree of fitness benefit, but it does not burn calories as quickly as running.
Power walking does almost the same thing in terms of calorie burn as jogging. One hour of 4.5 mph power walk is like jogging at 4.5 mph. In addition, use interval training if you have to make your power walking more effective. Mix brisk walk with slower speed.
Walking Incline as Compared with Running
Like running, incline walking can burn the same amount of calories as climbing up a hill. If you are not a fan of running, but desire increased calorie burn, you should give incline walking a try. You may try incline walking on the treadmill by adjusting the incline or find a hilly route outside. Avoid straining by gradually increasing incline.
Walking with Weights
Weighted vest or light dumbbells can be carried during walking to increase the burning of calories and add resistance. Experts advise wearing a weighted vest that doesn’t go beyond 5–10% of your body weight. For added benefits to your walks, you can do interval walking, which means changing pace from fast to slow paces.
Walking and Running Risks
While both walking and running are good, each has risks. Running is a high-impact exercise that subjects the joints to much strain, particularly the knees and hips. For many individuals, this high-impact movement results in overuse injuries, such as stress fractures or plantar fasciitis. Studies show that 50% of runners suffer an injury yearly that temporarily prevents them from running.
Contrasting, walking is a low-impact exercise that is softer on the joints, which may make it safer for someone who is prone to injury. With walking, people can train longer periods without feeling as much wear and tear as runners. If joint health is an issue, then perhaps walking would be a better option.
Walking or Running for Long-Term Health
Both walking and running have excellent long-term health benefits. Regular walking or running can reduce the risk of chronic diseases, including heart attack, diabetes, and some cancers. Both walking and running extend one’s life, so regardless of which you choose to add to your regimen will enhance longevity.
Takeaway: Which is Better, Walking or Running?
While there are different types of exercise, both walking and running are forms of cardio with a number of healthful benefits. Here are several points to consider:
- When you want to burn even more calories or lose that weight fast, you most likely choose running. While running provides a more severe cardiovascular workout, this one is suitable for people needing to raise fitness levels real quick.
- Walking is a good option for beginners, people with joint concerns, or simply for low-impact activity. You can get fit walking, and it’s one of the closest matches to running in terms of cardiovascular benefits.
- The best option is often what is sustainable and enjoyable for you. Walking and running can both help keep you healthy and active. Choose the one that suits your lifestyle and the goals you have.
Centers for Disease Control and Prevention recommend at least 150 minutes a week of moderate-intensity exercise for optimal well-being, regardless of whether this comes from walking or running. If you want to start running, you will easily get into it with the help of the popular Couch to 5K program based on alternating walking and running.
Final Thought
When it comes to the issue of walking or running, there isn’t any straightforward answer. Each workout is different from the other. Walking or running in whatever form will get you nearer to a healthier active lifestyle.
