Last Updated on January 18, 2025 by Dorene Lambert
If you are aiming for a healthier lifestyle, running and walking are excellent options to consider. While both activities promote physical fitness and overall health, they differ in intensity, calorie burn, and impact on your body. Running is a high-intensity activity that burns more calories in less time, but it can be harder on the joints. Walking, on the other hand, is low-impact and gentle on your body while still providing significant health benefits.
Let’s explore the benefits of each to help you decide which is better for your fitness goals.
Running VS Walking Which Is Better For Fitness
For Running
What running can do for you
Running, done at a good intensity level, can provide several benefits. It’s very effective in burning calories and improving aerobic endurance. Running also helps strengthen your heart and blood vessels by increasing the capacity of your lungs and increasing the amount of blood that your heart pumps each minute. Furthermore, studies show that running is associated with a lower risk of coronary heart disease and stroke, as well as Type 2 diabetes.
Benefits of Running
Running offers numerous physical and mental health advantages, especially for those looking for a more intense workout.
- Burns More Calories: Running burns approximately 10–12 calories per minute for an average adult, depending on speed, weight, and fitness level.
- Improves Cardiovascular Health: It strengthens your heart, improves lung capacity, and enhances blood circulation. Regular running can lower your risk of heart disease, stroke, and high blood pressure.
- Builds Endurance and Strength: Running engages your core, lower body, and cardiovascular system, helping to build endurance and muscle tone.
- Supports Mental Well-Being: It triggers the release of endorphins, reducing stress and improving mood, often referred to as the “runner’s high.”
- Aids in Weight Management: Running is one of the most effective ways to shed calories and manage weight.
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For Walking
What walking can do for you
Walking is also an effective way to burn calories and strengthen your heart. It’s one of the most common forms of physical activity among adults or younger in the United States, so if you’re just starting out it’s easy to find like-minded individuals. You can burn up to twice as many calories per minute than sitting, and walking for at least 30 minutes a day can lower your risk of heart disease and increase your life expectancy.
Whether you prefer running or walking is largely a matter of personal preference.
Benefits of Walking
Walking is a versatile and beginner-friendly activity that provides significant health benefits without the stress of high-impact movements.
- Gentle on Joints: Walking is low-impact, making it suitable for people with joint issues or those recovering from injuries.
- Burns Calories Steadily: Walking at a brisk pace can burn around 5–7 calories per minute, helping you manage weight and improve overall fitness.
- Enhances Heart Health: Walking regularly improves cardiovascular health, lowers blood pressure, and reduces the risk of heart disease.
- Boosts Mental Health: Like running, walking can also enhance mood, reduce anxiety, and improve sleep.
- Increases Longevity: Studies have shown that walking for at least 30 minutes a day can significantly increase life expectancy.
Calories Burned: Running vs. Walking
The number of calories burned depends on factors like weight, pace, distance, and duration.
- Running: A 155-pound person running at a moderate pace (8-minute mile) can burn approximately 600–700 calories in 30 minutes.
- Walking: The same person walking briskly (4 mph) can burn about 250–300 calories in the same duration.
While running burns more calories in less time, walking is sustainable for longer periods and easier to incorporate into daily routines.
Which Is Better for You?
The choice between running and walking depends on your fitness level, goals, and preferences:
- Choose Running if You:
- Want a high-intensity workout and faster calorie burn.
- Aim to improve endurance and cardiovascular health rapidly.
- Are comfortable with higher-impact exercises.
- Choose Walking if You:
- Are new to exercise or prefer low-impact activities.
- Have joint issues or want a gentler workout.
- Enjoy a slower pace that allows you to incorporate fitness into daily activities.
Tips for Getting Started
- For Running: Invest in good-quality running shoes to minimize joint impact. Start slow with intervals of running and walking to build stamina.
- For Walking: Gradually increase your pace and distance over time. Add variety to your routine with incline walking or intervals of brisk and slow walking.
Conclusion
Both running and walking are excellent ways to improve fitness, support mental health, and enhance your overall well-being. Whether you prefer the intensity of running or the simplicity of walking, the key is consistency. Choose the activity that aligns with your goals and keeps you motivated for the long term.
Remember, any movement is better than none. So, lace up your shoes and take a step—whether it’s a brisk walk or a steady run—toward a healthier you!