If you’re looking to add cardio to your routine, you might be wondering, “Is it better to walk or run?” Depending on your goals and fitness level, both can be great workouts. Before you lace up your sneakers and head out the door, read on to get the inside scoop on the whole running vs. walking debate.
The Importance of Running and Walking
First of all, both running and walking are very beneficial for cardiovascular health and longevity. Engaging in any form of regular cardiovascular exercise can reduce inflammation, improve metabolic health, and reduce the risk of cardiovascular disease.
Walking and running also support Zone 2 cardio, a training style where you can maintain your heart rate between 5% and 60% of your maximum heart rate70 for extended periods of time to build cardiovascular endurance. Zone 2 training boosts your aerobic capacity and allows you to walk or run faster while keeping your heart rate low. Training in Zone 2 and continuing aerobic exercise can lead to longevity.
While there is no one-size-fits-all approach to a healthy lifestyle, the Centers for Disease Control and Prevention (CDC) recommends that healthy adults accumulate at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
The Benefits of Walking
Walking has many health benefits, especially if you go for a walk in nature. Here are some of the most important:
1. Invigorating
Outdoor walks in nature are known to boost mood, improve cognitive function, lower blood pressure, and even help you sleep better. Increased exposure to nature is also beneficial for your gut health, which in turn helps reduce stress and anxiety through the gut-brain connection. In addition, more time outdoors means more sun exposure and intake of vitamin D, an essential nutrient for cardiovascular health and immune function.
2. It supports bone health
Another unique benefit of walking is that it supports bone health, which is an important part of healthy aging. Weight-bearing aerobic activities12, such as walking, running, and hiking, can strengthen bones by increasing bone mineral density. Stronger bones form stronger bones, which reduces the risk of falls, breaks, and fractures as you age.
3. This is very useful for active recovery
Walking is also an excellent form of active recovery because it has a low barrier to entry, which means that most people at any fitness level can do this and reap the health benefits. It’s an amazing low-intensity workout that is free and accessible to most people. Walking is perfect for those who are injured and shouldn’t be under high-intensity stress.
The Benefits of Running
Running is also an effective physical and mental workout. In addition to the cardiovascular benefits, some of the main benefits of running are as follows:
1. It burns calories relatively quickly.
On average, running burns almost twice as many calories as walking. For example, a healthy person weighing 160 pounds will burn 5 calories by running for one hour at a pace of 606 miles per hour (mph), while brisk walking at a pace of 3.5 miles per hour for the same amount of time will burn 314 calories.
Typically, running burns more calories than walking if you run for the same amount of time, however, if you power walk or walk on a slope (or both), you can get the same heart rate response as you would run, so burn about the same amount of calories.
2. It can promote mental health
In addition to helping burn more calories and improve cardiovascular fitness, running can do wonders for your mental health. A comprehensive review published in the International Journal of Environmental Research and Public Health in 2020 found that running has a significant impact on mental health13, particularly reducing stress, anxiety and depression. This is because exercises such as running can boost blood circulation to the brain14, which can improve mood and help you cope better with stressful situations.
Which Is Better for You?
Just like everything else about health and fitness, what works best for others may not work for you. Walking and running differ in terms of energy expenditure and risk of injury. To decide which one is better for you, you’ll need to consider your fitness, fitness level, whether you’re injured, your goals, and more. This quick guide can help you:
Running is better if:
- You’re looking to lose weight because running burns more calories.
- You try to spend more time on Zone 2 training. Running is better at keeping your heart rate within the proper range, which improves aerobic capacity.
Walking is better if:
- You are a beginner and haven’t run or gone for a long walk in a while. Walking is less impactful and easier to get started.
- You’ve been injured and can’t do high-intensity activities like running or hiking, which put more stress on your body than walking.
- You just want to spend more leisure time outdoors and reap the many health benefits by increasing your exposure to nature.
It’s a difficult choice if:
- You are seeking to improve your mood and mental health. Both walking and running are good for mental health and can reduce stress, anxiety, and depression.
- You’re trying to improve your cardiovascular health. Running and walking are excellent forms of cardiovascular exercise.
When to Stop Running?
It is very important to listen to your body when running, especially for beginners. Some red flags may indicate that it’s time to stop running. These include upper body discomfort (which can be a symptom of a heart attack), dizziness and lightheadedness, nausea, shortness of breath, joint pain or swelling, and pain in any part of the body (although Oronard points out that some discomfort or soreness is normal, but running).
Before switching from walking to running, talk to your healthcare provider who can advise you on how to start running safely to avoid injury.
How to Increase Walking Intensity?
Want to increase the intensity and calorie burn of your walking, but aren’t ready to run? Here are some suggestions to help you take your walking routine to the next level.
- Walking on slopes: Whether it’s a hillside, staircase, or ramp feature on a treadmill, add a ramp while walking to increase walking intensity.
- Wear a weighted vest: Even adding 5 to 10 pounds of weight can make your walk more challenging. Weighted vests can also help maintain bone mineral density and build leg strength.
- Incorporate bodyweight exercises: Walking can become repetitive and tedious if it is done frequently. Try to repeat bodyweight exercises (e.g., push-ups, squats, jumping jacks) every five minutes of walking. Repeat this pattern until you have completed four selfweight exercises. Incorporating bodyweight exercises into your walk is time-saving as they strengthen your entire body and allow your muscles to recover while walking.
- Alternate walking and running: Walk at a comfortable pace for 5 to 10 minutes. Then, walk briskly for a minute, then jog for a minute. Repeat this pattern for 20 minutes, then walk at a comfortable pace for 5 minutes to cool down.
- Time yourself: For a certain distance, calculate how long it will take to reach the finish line and aim to surpass that mark the next time you set off.
