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 many health advantages, including the ability to help you maintain a healthy weight.
Cardiovascular health benefits
Both walking and running are aerobic cardiovascular (or "cardio") exercises. Cardio has a number of health advantages, including:
helps you lose weight or maintain a healthy weight improves your immune system aids in the prevention or management of chronic illnesses
Strengthening your heart may help you live longer.
Exercise that improves your cardiovascular health is also beneficial to your mental wellbeing. According to one research, 30 minutes of moderate-intensity exercise three times a week may help with anxiety and sadness. It may 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 get these advantages. The same mental health benefit was obtained by walking for 10 minutes three times a day.
Is walking preferably to running?
Walking has many of the same advantages as running. Running, on the other hand, burns almost 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 period of time burns just 314 calories.
To shed one pound, you must expend about 3,500 calories. Running is a better option than walking if you want to reduce weight.
Walking may help you become in shape even if you're new to fitness or can't run. Walking is a low-impact activity that may be done by people of all fitness levels. It may help to strengthen your heart and offer you greater energy in general.
For weight reduction, you may choose between walking and jogging.
Power and speed Running vs. walking
Walking at a fast rate, typically 3 mph or faster, is known as speed walking. During fast walking, your heart rate rises. This method burns more calories than walking at a normal speed.
Power walking is generally defined as walking at a pace of 3 to 5 miles per hour, although some power walkers may achieve speeds of 7 to 10 miles per hour. Running and power walking both burns 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 good exercise. Slow down for two minutes before increasing your pace again. Although speed walking may 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 while wearing a weighted vest may help you burn more calories. Wear a vest that is no more than 5 to 10% of your body weight to remain safe.
Try interval walking instead of running if you're searching for a different method to reduce weight or tone your muscles. Before slowing down, increase the pace for a short period of time. Alternately, go for a stroll while holding light dumbbells in each hand.
Running vs. incline walking
Walking uphill is known as incline walking. It burns about the same amount of calories as running. Walking on an elevation burns more calories than walking on a level surface.
Look for a hilly location or do a treadmill walk on an incline. To practice incline walking, gradually increase the slope 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.
Risks vs. benefits
Running is an excellent method to reduce weight and become in shape. It is, nevertheless, a high-impact workout. High-impact activities, such as running, maybe more taxing on your body than low-impact exercises like walking.
Running may contribute to a variety of overuse ailments over time, including:
- Fractures due to stress
- ITB friction syndrome shin splints
Runners, in fact, have a significantly greater risk of injury from exercise than walkers. Walkers have a 1 to 5% probability of being hurt, whereas runners have a 20 to 70% chance of getting hurt.
If you're a runner, you may take precautions to avoid injury. Try to cross-train multiple times a week and don't raise your distance too fast. Alternatively, go for a stroll. Walking provides many of the same health advantages as running but without the same injury risks.
Walking and running are both effective cardiovascular exercises. For your health, try to obtain at least 150 minutes of moderate aerobic activity each week.
If you're new to fitness and want to get in shape, walking is a good option. Try running if you want to reduce weight or burn more calories.
If you're new to running, start with a program like Couch to 5K, which alternates between walking and jogging. Before starting a new fitness program, always consult your doctor.