Which is better for your health: Walking or running? Walking and running are both great ways to get your heart rate up. Neither of them is inherently “better.” Your exercise and health objectives will determine which option is ideal for you. Running is a great option if you want to burn more calories or lose weight quickly. Walking, on the other hand, has various health benefits, including the ability to help you maintain a healthy weight.
Which Is Better for Your Health: Walking or Running?
Benefits of cardio
Both walking and running are aerobic cardiovascular (or “cardio”) exercises. Cardio has a number of health benefits, including:
- Helps you lose weight or maintain a healthy weight stimulates your immune system aids in the prevention or management of chronic diseases
- Strengthening your heart can help you live longer.
Exercise that improves your cardiovascular health is also beneficial to your mental wellbeing. Anxiety and despair are reduced by 30 minutes of moderate intensity exercise three times a week, according to one study. It can also help you feel better about yourself.
The study’s authors also claim that you don’t have to exercise for 30 minutes straight to reap these benefits. The same mental health benefit was obtained by walking for 10 minutes three times a day.
Is walking better than running?
Walking has many of the same advantages as running. Running, on the other hand, burns roughly twice as many calories as walking.
Running at 5 miles per hour (mph) burns 606 calories for someone weighing 160 pounds. Walking at 3.5 mph for the same length of time burns only 314 calories.
To shed one pound, you must burn around 3,500 calories. Running is a better option than walking if you want to lose weight.
Walking can help you become in shape even if you’re new to exercise or can’t run. Walking is a low-impact activity that may be done by people of all fitness levels. It can help to strengthen your heart and offer you greater energy in general.
Walking vs. running for weight loss
Speed and power walking vs. running
Walking at a fast rate, usually 3 mph or faster, is known as speed walking. During rapid walking, your heart rate rises. This method burns more calories than walking at a normal pace.
Power walking is commonly defined as walking at a speed of 3 to 5 miles per hour, though some power walkers may achieve speeds of 7 to 10 miles per hour. Running and power walking both burn about the same amount of calories. For example, one hour of power walking at 4.5 mph burns the same amount of calories as one hour of running at 4.5 mph.
Pace training is a great way to get a good exercise. Slow down for two minutes before increasing your pace again. Although speed walking does not burn as many calories as running, it can be a good way to raise your heart rate, enhance your mood, and increase your aerobic fitness.
Walking with a weighted vest
Walking while wearing a weighted vest can help you burn more calories. Wear a vest that is no more than 5 to 10% of your body weight to keep safe.
Try interval walking instead of running if you’re looking for a different technique to reduce weight or tone your muscles. Before slowing down, increase the pace for a short period of time. Alternately, go for a walk while holding light dumbbells in each hand.
Incline walking vs. running
Walking uphill is known as incline walking. It burns about the same amount of calories as running. Walking on an uphill burns more calories than walking on a flat level.
Look for a hilly environment or do a treadmill walk on an incline. To practice incline walking, gradually increase the gradient by 5, 10, or 15% at a time. If you’re new to incline walking, start slowly and work your way up to a 15% inclination.
Benefits vs. risks
Running is an excellent technique to lose weight and become in shape. It is, nevertheless, a high-impact workout. High-impact exercises, such as running, might be more taxing on your body than low-impact exercises like walking.
Running can contribute to a variety of overuse ailments over time, including:
- Fractures due to stress
- ITB friction syndrome shin splints
Runners, in fact, have a far higher risk of injury from exercise than walkers. Walkers have a 1 to 5% chance of getting hurt, but runners have a 20 to 70% probability of getting hurt.
If you’re a runner, you can take precautions to avoid injury. Try to cross-train multiple times a week and don’t raise your mileage too rapidly. Alternatively, go for a walk. Walking provides many of the same health benefits as running but without the same injury risks.