Whether you’re looking to drop a few pounds, get in better shape, or you’re trying to gain any of the many benefits that regular exercise offers, walking and running are two options you’re likely to consider. Each has its pluses and minuses, and each can be incorporated into a healthy and active lifestyle. If you’re evaluating walking vs running, this Obesity Matters blog explores some pivotal variables to consider.
The Benefits of Walking
One of the primary advantages of walking is that it’s an extraordinarily accessible form of exercise. People of nearly all ages and physical conditions can participate in walking and walking-based workouts. This is especially true for older individuals and people with excess weight or disabilities looking for ways to manage their weight, as walking has both a low barrier to entry whilst also having a low joint impact on one’s body.
Because walking is a low-impact form of exercise, it puts less strain on the bones, joints, tendons, and the heart. Additional benefits include, but are not limited to:
- Burning calories, which supports overall energy balance and wellbeing
- An improvement in muscle growth and bone density
- Increased energy as daily walking consistency increases
As stated prior, a significant benefit to walking as a form of exercise is that there’s almost no barrier to entry at all. As long as you’ve got a safe area to walk, you can incorporate walking into an exercise routine. Most people won’t even need any special equipment, as sneakers and regular clothes are more than acceptable.
The Benefits of Running
Running is another outstanding form of exercise, one that’s significantly more high intensity than walking. This can be both good and bad, depending on the individual, but for some people, running is the option they prefer.
While running does put more strain on the body, the rewards are also heightened. Many of the same gains as walking – burned calories, increased muscle and bone strength, increased energy – are also benefits of running, but you’ll see greater gains by performing running workouts of similar times as walking workouts.
Another anecdotal benefit of running is the “runner’s high“, an experience that many runners find pleasurable and fulfilling. At a certain point in a running workout or shortly after, many runners feel a sense of bliss or euphoria, along with an increased sense of endurance. While the runner’s high isn’t universal, for many runners it’s one of the top reasons they run.
Just like with walking, running has a low barrier to entry. However, if you’re serious about running, you may want to invest in some equipment. A good pair of running shoes, along with some clothing appropriate for physical exertion and sweat, will improve your running experience greatly.
Walking vs. Running: Which is Better?
When considering walking vs running for weight loss or physical fitness, there’s no one-size-fits-all answer for every person. For some, walking will be better, while running will suit others more. You’ll need to consider your personal and exercise goals in order to make the best decision for you.
If you’re looking for an activity that’s going to be a major source of burned calories contributing to weight loss, and desire to strengthen your body significantly and expeditiously, running is probably the best option. However, there are drawbacks: running can have negative effects on one’s joints and muscles, can lead to oxidative stress, and, in extraneous cases, has a rate of diminishing returns.
However, if you’re more interested in a lower-intensity workout that will still deliver the benefits of regular exercise, walking may be the better choice. Walking is also a more suitable workout for individuals whose physical fitness is actively being shaped and moulded. In many cases, a person will begin their workouts with walks and eventually build up to running.
Therefore, if you are new to walking or running as the primary source of your daily cardio exercise, consider walking as an introductory stage, then gradually building up to a combination of jogging and walking, and, finally, proceeding to more consistent jogging and running patterns.
Whether you’re running or walking, remember that diet plays an even more crucial role in weight management compared to working out. Be sure to balance your prioritization of exercise with holistic nutrition.