Walking or Running: Which Is Better for Your Health?

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Walking and running both provide several health benefits. The best option for you depends on your health goals, mobility, and personal preference. Read on to learn more about both options. Walking and running are both excellent forms of cardiovascular exercise. Neither is necessarily “better” than the other. The choice that’s best for you depends on your fitness and health goals.

If you’re looking to burn more calories or lose weight fast, running is a better choice. But walking can also offer numerous benefits for your health, including helping you maintain a healthy weight.

Keep reading to learn more about the benefits, risks, and the types of walking and running that fit your health goals.

Benefits of Cardio

Walking and running are both aerobic cardiovascular, or “cardio” exercise. According to researchers, some of the health benefits of cardio include:

helps you lose weight or maintain a healthy weight
boosts immune system
helps prevent or manage chronic conditions
strengthens your heart
can extend your life

Cardiovascular exercise is also good for your mental health. One study found that both running and walking can reduce anxiety and depression. It can also improve your mood and self-esteem.

Another study found that just 10 minutes of running at a moderate intensity improved the mood of the participants afterwards. So, you don’t have to run for hours on end to reap the benefits.

Is Walking Better Than Running?

Walking can provide a lot of the same benefits of running. One study found that running burns around double the number of calories as walking.

You need to burn approximately 3,500 calories to lose one pound. If your goal is to lose weight, running is a better choice than walking.

If you’re new to exercise or aren’t able to run, walking can still help you get in shape. Walking is accessible for nearly all fitness levels. It can boost your heart and give you more energy overall.

Walking Vs Running For Weight Loss

Speed and power walking vs. running

Speed walking is walking at a brisk pace, usually 3 mph or greater. Your heart rate is elevated during speed walking. You can burn more calories per minute by speed walking rather than walking at your usual pace.

Power walking is usually considered from 3 mph to 5 mph, but some power walkers reach speeds of 7 to 10 mph. Power walking burns a similar number of calories as running. For example, power walking at 4.5 mph for one hour would burn the same as jogging at 4.5 mph for one hour.

For an effective workout, try pace training. Increase your speed for two minutes at a time, then slow back down.

Speed walking doesn’t burn calories as fast as running. To burn the same amount of calories as running, you would have to speed walk for longer. But it can be an effective workout to elevate your heart rate, boost your mood, and improve your aerobic fitness level.

Walking with a weighted vest

Walking with a weighted vest may increase the number of calories you burn. To stay safe, wear a vest that’s no more than 5 to 10% of your body weight.

If you’re looking for an alternative way to lose weight or tone your muscles, try interval walking instead. Pick up the speed for a certain amount of time before slowing down. Or alternatively, try walking with light dumbbells in each hand.

Incline walking vs. running

Incline walking involves walking uphill. It can burn a similar number of calories as running. If you keep the same speed as walking on a flat surface, you burn more calories at an incline.

Look for a hilly area or walk on an incline on the treadmill. Increase the incline by 5, 10, or 15% at a time to practice incline walking. If you’re new to incline walking, you can start gradually and work up to a 15% incline.

Benefits Vs. Risks

Running is a great way to get in shape and lose weight, but it’s a high-impact exercise. High-impact workouts can be harder on your body than low-impact exercises like walking.

According to researchers, over time, running may lead to common overuse injuries such as:

stress fractures
plantar fasciitis
ITB friction syndrome

It is estimated that 50% of runners experience an injury each year that prevents them from running.

If you’re a runner, you can take steps to stay injury-free. Don’t increase your mileage too quickly and try to cross-train several times a week.

Or, try walking instead. Walking offers many of the health benefits of running without the same risks for injury.

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