Let's figure out what is healthier – running or walking – in order to burn extra calories, strengthen the cardiovascular system and improve the health of the body.
- For joint health: walking
- When there is little time for sports: running
- For recovery: walking
- For body activity: running
- For beginners : walking
- To improve bone density: running
- For longevity: running and walking
- To strengthen muscles: running
- For weight loss: walking and running
- What to choose after all
Running and walking are already the simplest options for maintaining physical activity without spending money at the same time, to the gym, and during quarantine, while everything was closed, they were the most convenient. But how to choose which one is healthier? It all depends on the problem you want to solve and your health.
It is often believed that running is better and more effective than walking, but this is not always the case. Even though we burn more calories by running. Walking seems too easy and therefore almost ineffective, although it can be as difficult as working out.
There are several factors that can determine whether running or walking is better for you. We have compared these two sports in different categories so that you can determine which is best for you. Although trainers agree that it is better to combine them, changing them periodically.
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For joint health: walking
If you are looking for a workout with a gentler effect on the body, choose walking. It protects your joints more, since one leg is constantly in contact with the ground, and when running, you constantly lift off the ground with both legs, and the contact with the ground occurs more sharply.
Your level of athletic training, age and weight matter: if you have problems with obesity, diseases of the cardiovascular system, or diseases of the spine, then running can be harmful to your health. Therefore, when answering the question of whether it is better to run or walk in order to maintain healthy joints, it is better to choose walking, since it is not dangerous and has no contraindications.
Also, runners are at greater risk of injury than walkers. Studies have shown that joggers are 25% more likely to experience problems in the legs, Achilles tendon and tibia.
Although you can save yourself here too – if you start running at low speed and increase it very gradually. Unless you are training for a sporting event or playing soccer, you are unlikely to get seriously injured from recreational running. At the same time, running is a good prevention against osteoarthritis.
When there is little time for sports: running
Running 100 meters and walking 100 meters will provide the same benefit, but running will do it faster. Therefore, if you have little time to train, choose running. If you are not in a hurry, walking is suitable for you.
For recovery: walking
In sports, recovery is always necessary after strength training, but if you don’t want to take long breaks between workouts, try walking. Your body will relax and still be in motion. Walking the day after an intense workout is a great way to exercise without causing harm.
For body activity: running
When you walk, your body remains in the same position, but when you run, you change it, moving at different speeds or inclines. Changing position is important for the body. Pulling your shoulders back when running has a beneficial effect on both your strength and posture. In addition, runners develop glute muscles and strengthen tendons, which means they are less likely to get injured in the future.
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For beginners: walking
If you are planning to start training after a long break, then jogging out of habit may be too much stress for your body. Then it’s easier to start exercising with walking in order to gradually load the muscles and avoid damage due to lack of preparedness. If you need to decide what is better for starting training, intense walking or running, then it is better to choose the former.
When your muscles get used to the exercise, switch to interval walking. It helps to more effectively strengthen the cardiovascular system, reduces the level of excess sugar in the blood and normalizes blood pressure. This workout is suitable even for those who have not yet played sports.
Interval walking technique:First you need to walk 30 steps at a fast pace, then walk 40-45 steps at a slower pace. It is necessary to continue walking with this alternation until you have walked two kilometers. It is enough to exercise 2-3 times a week.
It is better to conduct classes in the fresh air, because during exercise your heart rate increases and your body needs more oxygen. If you are working out within the city, it is advisable to go for a walk in the early morning hours, while the air is even less polluted. So go to the nearest park.
After 30 days of exercise, you will notice that your blood pressure drops to normal, your blood sugar level is lower, and you will be able to lose a few kilograms if you are overweight.
To improve bone density: running
As we age, maintaining bone density becomes more of a concern, and many older adults are advised to walk to strengthen their bones. However, those who prefer to run have higher bone density levels than those who only walk. During jogging, your metabolism improves and more hormones are accumulated that are important for bone structure, such as vitamin D and calcitonin. As a result, the body absorbs more calcium and stores it in bone mass, increasing its density.
We are talking about moderate training. If you run too much and regularly push your body to the point of overtraining, another metabolic process is triggered, which can cause your bones to become thinner. This can lead to injury or even fractures. Therefore, monitor the intensity of your activities and do not exceed the load that is comfortable for you.
For longevity: running and walking
Researchers confirm that both running and walking (regularly!) are good for your health. Both types of exercise lead to similar reductions in the risk of hypertension, high cholesterol, diabetes, and heart disease.
In addition, both have positive effects on mental health, mood, self-confidence, and stress management. While you are walking, you can take your mind off your problems, relax and indulge in reflection. While jogging, happiness hormones are produced faster, you can escape from anxious thoughts and stop self-criticism.
Since endorphins are produced while jogging, your psychological state and mood will be calmer. This makes it easier for runners to fall asleep at night and enter REM sleep. This has a positive effect on your overall well-being, metabolic processes and increases your energy level every day.
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To strengthen muscles: running
When you walk, it is mainly the calf muscles that work. While jogging, the muscles of the back, shoulders, chest, hips and buttocks are strengthened. Therefore, when running, you can use more muscle groups and the workout will be more intense and with a high load. The effectiveness of running for training the calf muscles has been revealed. Strengthening them is important for developing endurance, providing support for the body, and for balance and stability of the lower body.
It is when the gluteal muscles are activated that the body burns calories much more efficiently, since the metabolism speeds up, which means you will lose weight faster.
For weight loss: walking and running
If you have noticed extra pounds, it is important not only to exercise, but also to improve your diet. In the video, nutritionist Marina Bessonova explains how to properly combine nutrition and exercise.
When you're looking for activities to lose weight, it seems like running is a better choice because it's a more intense workout and burns calories faster. If you are wondering whether running or walking burns more calories, then you should not make hasty conclusions: with proper walking, you can also lose weight.
While jogging, you burn more calories, so the process of losing excess weight goes faster. For example, to conduct a full workout, you need to walk 10,000 steps, which is equivalent to six kilometers. You can run this distance in a shorter time and spend more calories.
In addition to the fact that when running you burn calories faster and lose extra centimeters in volume, after a run you produce fewer hormones that are responsible for feeling hunger. After running, you will most likely eat a smaller portion of food than after walking, and due to this you will go into a negative calorie balance. Thus, after a run, the feeling of hunger decreases, and the feeling of fullness comes faster.
However, there are some nuances when choosing a workout. If you are overweight, your body will put quite a lot of stress on your joints and spine when you run, and this can lead to injury. In addition, when running, as with other high-impact activities, muscle tissue is burned before the body has time to reach the fat layer. Therefore, first of all, you will get dry muscles, and only then the fat burning process will start.
Since running is intense cardio, when choosing this workout, be sure to monitor your heart rate: it should not be higher than 120-130 beats per minute. With such indicators, you will effectively burn extra calories and get the desired body shape, but will not put excessive strain on the cardiovascular system.
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If we're not talking about a slow walk, but about walking at a fast pace, your heart rate will most likely already be high enough for your body to burn extra calories. At the same time, during intense walking there is no risk of damaging ligaments or tendons, and you can walk even if there are contraindications for high-intensity training. When you walk, your cardiovascular system strengthens, your endurance improves, your musculoskeletal muscles become stronger, and your overall health improves.
If you have contraindications for running, you can do weight walking: use special fitness weights for your arms and legs. Then you will burn calories faster and your muscles will receive additional stress. Psychologically, walking is perceived as easier than running, because it gives less stress and you get less tired. If you are not ready to run regularly for many years, perhaps jogging is more suitable for you.
What should you choose
Running and walking have their advantages – both are useful. For your health, both types of training will be beneficial, provided that you choose a fast walking pace and spend the same amount of energy as jogging. The choice depends, first of all, on what you like most, and accordingly, what you will definitely do regularly.
If you love speed, please start running. If you have no contraindications for playing sports, have a good level of endurance and are ready to run at least three times a week, choose jogging. This way, you’ll lose extra pounds faster and strengthen your muscles, but you’ll have to put in more effort in your workouts.
If you’re ready to walk for hours on end, choose walking. If you have health problems that prevent you from overexerting yourself, walking at a fast pace will be much more beneficial than if you refuse to exercise at all. But at the same time, you will have to spend more time on exercise and be patient, since changes in muscle mass and you will lose weight more slowly. But the load will be more comfortable, and there will be no loss of muscle mass, and excess weight will also go away.
The main thing is to stay in motion, this is what, first of all, benefits your health. Any workout helps strengthen the heart and blood vessels, the musculoskeletal system, improve endurance and burn calories.