Choosing the best exercise for your fitness goals
Home Fitness: Walking vs. Running
Both walking and running offer numerous health benefits, and the best choice for you depends on your personal fitness goals, mobility, and preferences.
Cardiovascular Benefits
Walking and running are both excellent forms of cardiovascular exercise. Neither one is inherently “better” than the other; the decision ultimately hinges on your individual health and fitness objectives.
If your goal is to burn more calories or lose weight quickly, running may be the more effective option. That said, walking also provides significant health benefits, including the maintenance of a healthy weight.
Health Advantages of Cardio
Both walking and running are aerobic exercises that contribute to cardiovascular health. Some of the key benefits include:
- Aiding in weight loss or maintaining a healthy weight
- Increasing endurance
- Boosting the immune system
- Preventing or managing chronic conditions
- Strengthening the heart
- Potentially extending lifespan
Moreover, cardiovascular exercise positively impacts mental health. Research indicates that just 30 minutes of moderate-intensity exercise three times a week can reduce anxiety and depression, while also enhancing mood and self-esteem. Interestingly, it’s not necessary to exercise for a full 30 minutes at once; breaking it up into three 10-minute sessions can yield similar mental health benefits.
Is Walking Better Than Running?
Walking can provide many of the same benefits as running, but running generally burns nearly twice the number of calories. For instance, a 160-pound person running at 5 miles per hour burns approximately 606 calories, while brisk walking at 3.5 miles per hour for the same duration burns around 314 calories.
To lose one pound, you must burn approximately 3,500 calories. Therefore, if weight loss is your goal, running is typically more effective. However, walking remains a great option for beginners or those unable to run, as it is accessible to almost all fitness levels and can improve heart health and overall energy.
Walking for Weight Loss
Speed walking, defined as walking at a brisk pace of 3 mph or more, raises your heart rate and can burn more calories compared to regular walking. Power walking, usually between 3 to 5 mph, can even match the calorie burn of running. For example, power walking at 4.5 mph for an hour can burn as many calories as running at the same speed for the same duration.
For an effective workout, consider interval training: alternate between periods of increased speed and slower walking. While speed walking may not burn as many calories as running, it remains a valuable exercise for elevating heart rate, improving mood, and enhancing aerobic fitness.
walking vs running
Weighted Walking vs. Running
Walking with a weighted vest can increase calorie burn. It’s advisable to use a vest that weighs between 5 to 10 percent of your body weight for safety. Alternatively, you might consider interval walking or incorporating light weights into your routine for added resistance.
Incline Walking vs. Running
Incline walking, or walking uphill, can burn calories comparable to running. You can either find a hilly area or increase the incline on a treadmill. Start with gradual increases and work your way up to a 15 percent incline if you are new to this form of exercise.
Benefits vs. Risks
While running is an excellent way to lose weight and improve fitness, it is a high-impact activity that can be harder on the body than low-impact exercises like walking. Over time, runners might be more prone to injuries such as stress fractures, shin splints, and IT band syndrome. In fact, runners face a significantly higher risk of injury compared to walkers, with injury rates ranging from 20 to 70 percent for runners and only 1 to 5 percent for walkers.
To minimize injury risk while running, avoid increasing mileage too quickly and consider cross-training a few times a week. Walking can provide many of the same health benefits as running, without similar injury risks.
Key Takeaway
Both walking and running are fantastic cardiovascular exercises. Aim for at least 150 minutes of moderate cardio each week for optimal health. Walking is a sensible option if you’re new to exercise and looking to lose weight, while running may be the better choice for those focused on weight loss or higher calorie burn. If you’re new to running, consider starting with a program that alternates between walking and running, such as Couch to 5K. Always consult your doctor before starting a new exercise routine.