Pondering between Stepping and Sprinting: Which Manner Brings More Benefits to You?
Article:
Walking vs. Running: Which Is Better for Health and Fitness?
Advertisements support our mission at Cleveland Clinic. We do not endorse non-Cleveland Clinic products or services.
When it comes to cardiovascular exercise, both walking and running offer several health benefits, but which one is superior for staying fit? Exercise physiologist and certified personal trainer, Karen Feakes, shares insights on the advantages of each.
Can Walking Offer the Same Fitness Benefits as Running?
While walking can help reach fitness goals, it may require a longer duration to match the effect of running, Feakes explains. Considering weight loss, the difference in calorie burn between walking and running is approximately 30%, with variables that may result in an equal caloric expenditure.
Comparing Walking and Running for Weight Loss
- Speed Walk vs. Jog/Run: A slow jog or speed walk over a 2-mile distance might burn a similar range of calories compared to running at top speed in a race.
- Metabolic Equivalence (MET): A higher MET level correlates with increased calorie burn and more oxygen consumption during exercise.
- Excess Post-Oxygen Consumption (EPOC): Post-exercise, your metabolism can remain elevated for several hours, impacting energy expenditure.
- Body Weight: Exercise intensity and duration, as well as body weight, influence total caloric expenditure.
Advantages of Walking
Walking is essential in daily exercise routines for maintaining coordination and joint health. Some benefits of walking are:
- Convenience: Equipment isn't necessary for walking; just a good pair of shoes will do.
- Accessibility: Most people can handle short bouts of walking and build duration as fitness improves. Social interaction and mental health benefits are also possible when walking with others.
- Low-Impact Exercise: Walking is gentle on joints. The activity can help keep joints lubricated and decrease stiffness, making it beneficial for those with arthritis or joint pain.
- Adaptability: Walking is suitable for various fitness levels, even those starting with little exercise. As fitness improves, you can increase speed, incorporate more challenging terrains, or engage in activities such as rucking or Nordic walking.
Advantages of Running
Running offers a higher calorie burn per minute compared to walking, making it a time-efficient choice for weight loss. Other advantages of running include:
- Improved Cardiovascular Function: Running can offer greater changes in cardiovascular function and respiratory response.
- Enhanced VO2 Max: Running can lead to significant gains in VO2 max, which are critical for overall health as you age.
- Stronger Bones: While both walking and running improve bone density, studies suggest that runners tend to have increased bone density.
Potential Drawbacks of Walking and Running
Running is a high-impact exercise, which may increase the risk of injuries such as runners' knee, stress fractures, and Achilles tendonitis. Walking, on the other hand, might lead to injuries due to overexertion, but proper warm-up, cool-down, and flexibility and mobility exercises can help prevent them.
The Verdict?
It is recommended that adults engage in 150 minutes of moderate-intensity exercise like walking or 75 minutes of vigorous-intensity exercise like running each week. Ultimately, the best exercise is the one you'll actually do. Start with 10-15 minutes, add 5 minutes weekly, and aim for several bouts per week for optimal results.
Walking and running, both activities derive their significance from the health-and-wellness and fitness-and-exercise realms. While walking can provide low-impact joint exercise and be accessible for various fitness levels, it might require a longer duration to match the caloric burn of running. In contrast, running offers a higher calorie burn per minute and can lead to stronger bones and improved cardiovascular function, but it comes with a greater risk of injuries. Regardless of the chosen activity, maintaining a consistent routine according to the science of exercise is crucial for overall health and wellbeing.
