Both running and walking offer a range of health benefits, giving you the flexibility to choose based on your mobility, personal preferences, and health goals. This empowerment allows you to take control of your fitness journey.
Running and walking are excellent cardiovascular exercises catering to individual fitness goals. There’s no one-size-fits-all answer. The best choice for you will be based on your unique objectives and health level, making you feel understood and catered to.
Running is an excellent choice for burning more calories and losing weight quickly, but walking offers numerous health benefits, including weight management. This balance reassures you that both options are beneficial, regardless of your choice.
Advantages of cardio
Running and walking are two forms of aerobic cardiovascular exercise, or “cardio.” The following are a few health advantages of cardio:
- Aids in weight loss or maintenance of a healthy weight
- Boosts endurance
- Strengthens the immune system
- Aids in the treatment or prevention of chronic illnesses
- Fortifies your heart
- Can prolong your life
Exercising your heart is beneficial to your physical health and mental well-being. According to one study, Trusted Source, anxiety, and depression can be decreased with just 30 minutes of moderate-intensity exercise three times a week. It can also lift your spirits and boost your confidence, offering hope for a brighter mental state.
The researchers add that you can work out for less than 30 minutes to reap these advantages. Ten minutes of walking three times daily produces the same mental health benefits, allowing you to fit exercise into your routine.
Is it preferable to walk or run?
Walking offers many advantages of running without risks such as joint injuries. However, walking burns about half as many calories as running.
For instance, running five miles per hour (mph) burns 606 calories for a 160-pound person. Just 314 calories are burned when walking briskly for the same length of time at 3.5 mph.
For every pound lost, about 3,500 calories must be burned. Walking is better than running if you want to lose weight, as it is a sustainable and less intense way to burn calories.
Even if you’ve never exercised before or cannot run, walking can still be your ally in weight loss. It’s a form of exercise accessible to almost everyone, regardless of fitness level. This inclusivity makes it a powerful tool for your health journey, strengthening your heart and boosting your overall vitality.
Empower yourself with the knowledge of the best exercise for weight loss: running vs. walking,
Walking vs running in terms of speed and power.
Understand the power of speed walking to take control of your calorie burn. Walking quickly, known as speed walking, typically involves three mph or more. This method increases your heart rate and burns more calories than walking at your average pace.
Though some power walkers achieve 7 to 10 mph speeds, power walking is typically thought to occur between 3 and 5 mph. Running and power walking both burn about the same amount of calories. For instance, burning the same amount of energy in an hour and power walking at 4.5 mph would be equivalent to jogging at 4.5 mph.
Consider pace training for a productive workout. Please pick up the pace every two minutes, then decrease it again. Although speed walking doesn’t burn as many calories as running, it can still help increase heart rate, mood, and aerobic capacity.
Uncover the benefits of a weighted vest during your walks. Wearing a heavy vest while walking can help you burn more calories. To stay safe, wear a vest that does not exceed 7 to 10 percent of your body weight.
Try interval walking as an alternative if you’re seeking a different strategy to tone your muscles or reduce weight. Increase your speed for a predetermined period and then reduce it. Alternatively, take a stroll while holding a small dumbbell in each hand.
Running versus inclined walking
Walking uphill is known as incline walking. It has a calorie-burn capacity comparable to running. Walking up an elevation burns more calories than walking on a level surface.
Seek out a hilly location or use a treadmill with an elevation. Increase the incline by 10 or 15% to practice incline walking. If you’ve never walked on an incline, you can begin slowly and reach a 15% elevation.
Advantages over risks
Running is a potent weight-loss and fitness method, but it’s a high-impact activity that can lead to overuse injuries. Walking, however, is a low-impact alternative that provides similar health benefits with a lower risk of injury.
Running over time may result in frequent overuse injuries like:
- Cracks under stress
- shin splints
- Friction syndrome in ITB
It’s important to note that runners face a significantly higher risk of injury during exercise than walkers. Runners’ chances of getting hurt range from 20 to 70 percent, while walkers only have a 1 to 5 percent risk.
As a runner, you can take steps to prevent injuries and keep your workouts interesting. You can stay healthy and engaged by cross-training multiple times a week and managing your mileage. And if you ever need to switch it up, remember that walking has the same health benefits as running but with a lower risk of injury.
Conclusion
Running and walking are both efficient cardiovascular exercises. For your health, try to engage in at least 150 minutes a week of moderate cardiac exercise. However, individual fitness levels and health conditions may vary, so it’s always good to consult a healthcare professional before starting a new routine.
Walking is a fantastic starting point for those new to fitness and aiming to lose weight. Running is a great option if you’re ready to take it up a notch and burn more calories. Both activities offer a range of health benefits and can be tailored to your individual fitness goals.
Remember, your health is paramount. If this is your first time running, consider starting with a program like Couch to 5K, which eases you into the activity. Always consult your physician before embarking on a new fitness journey.
