Walking or running: Which is more beneficial?

Health benefits of walking and running: Walking is low impact, with one foot always grounded. Conversely, running is high impact, with each stride involving landing with a force equivalent to about three times your body weight (Image: Canva)

When it comes to cardiovascular exercise, both walking and running offer a long list of health benefits. The ongoing discussion about walking versus running often leaves people contemplating which activity aligns best with their fitness objectives and lifestyle. Let's explore the advantages of each, examining their merits and demerits to aid you in making an informed choice.

Benefits of cardio exercise

Before we delve into the comparison of walking and running, it's essential to understand the benefits of cardiovascular, or aerobic, exercises. These elevate heart rate and breathing, offering numerous advantages, says Abhimanyu Parekh, fitness trainer and founder of wellness chain Let’s get fit. Parekh lists these benefits of cardiovascular exercises.

• Reduced risk of dementia
• Improved memory
• Increased circulation
• Better blood sugar control
• Enhanced mood
• Improved sleep
• Healthier cholesterol levels
• Better erectile function

Walking and running exhibit differences in intensity and impact on the body. Here are some distinguishing factors:

Starting exercise: For novices or individuals returning to fitness, starting with short walks and gradually increasing intensity is advised, says Parekh.

Calorie burn: Running burns more than twice as many calories per minute as walking. For instance, a 160-pound person burns about 156 calories in 30 minutes of walking at 3.5 mph, compared to 356 calories while running at 6 mph.

Low impact: Walking is low impact, with one foot always grounded. Conversely, running is high impact, with each stride involving landing with a force equivalent to about three times your body weight.

Osteoarthritis risk: Surprisingly, runners may have a lower risk of hip replacement and osteoarthritis due to their typically lower BMI.

Injury risk: Running presents a higher risk of injury, with studies indicating between 19 percent and 79 percent of runners experiencing injuries, often due to overuse. Common running injuries include runner's knee, Achilles tendonitis, shin splints, plantar fasciitis, stress fractures, and iliotibial band syndrome.

Morning walk vs running: Pros and cons

Morning walk:

Pros:

• It is low-impact and is gentle on joints
• It enhances heart health
• Walking is convenient and accessible

• It may not burn as many calories
• It has limited muscle-building potential

Pros:

• Running is excellent for burning calories and improving cardio
• It strengthens muscles and bones
• It boosts mental well-being.

• Running is high-impact, potentially straining joints
• It is not recommended for individuals with joint or back issues
• Requires ample space.

Parekh suggests the following situations when walking is a more beneficial choice.

Gentler on your body: Walking is less impactful on joints and muscles, making it suitable for those with injuries or health conditions.

Effective workout: A brisk walk can burn as many calories as a slow jog.

Ideal for beginners: Starting with walking offers a gradual path to fitness.

Convenient activity: Walking can be seamlessly integrated into daily routines.