Fri. Dec 13th, 2019


4 min read

CONFUSED: Walking or Running?

Running and walking are both excellent forms of cardiovascular exercise. Neither is necessarily “better” than the other. The choice that suits you best depends entirely on your fitness and health goals.

If you want to burn more calories or lose weight quickly, running is a better choice. But walking can also offer many health benefits; including helping you to maintains a healthy weight.


Running and walking are both good for healthy living. Some of the benefits include:

  • Helps to lose weight or maintain your body mass index
  • Increases endurance
  • Boost the immune system
  • Helps to prevent or control chronic conditions
  • Strengthen your heart
  • Can extend your life

Cardiovascular exercise is also good for your mental health. One study showed that only 30 minutes of moderate-intensity trains three times a week, reducing anxiety and depression. It can also improve your mood and self-esteem. Researchers from the study also say that it is not necessary to exercise for 30 minutes to experience these benefits. Running 10 times a day resulted in the same mental health increase.


Walking can offer many of the same benefits of running. But running burns almost twice the number of calories when running. For example, for someone who is 160 pounds, burns 606 calories at 5 miles per hour (mph). Running for the same amount of time at 3.5 mph burns only 314 calories You have to burn around 3500 calories to lose a pound. If your goal is to lose weight, running is a better choice than running. If you have just started training or are unable to run, walking can still help you get in shape. Walking is accessible for almost all fitness levels. It can give your heart a boost and give you more energy.


Running is one of the best and easy ways to get in shape and lose weight. But it’s a high-impact exercise. Powerful workouts can be more difficult for your body than low-impact exercises such as walking. Over time, running can lead to common overload injuries, such as stress fractures and stress shin splints.

Runners have a much higher risk of exercise-related injuries than runners. Hikers have a risk of injury of around 1 to 5 percent, while runners have a chance of 20 to 70 percent. If you are a runner, you can take steps to remain injury-free. Do not increase your mileage too quickly and try training several times a week. Or try to walk instead. Walking offers many of the health benefits of running without the same risk of injury. These are the most powerful and easy cardiovascular exercise. Strive to receive at least 150 minutes of moderate cardio training for your health every week.

However, provides the various kinds of knee and ankle support witch help to prevent the injury while running.


Fast walking is walking at a fast pace, usually 3 mph or more. Your heart rate is increased during running. You can burn more calories this way than just running at your normal pace. Power walking is usually considered from 3 mph to 5 mph, but some power walkers reach speeds of 7 to 10 mph. This Walking burns a similar number of calories as you burn in running. For example, power walking at 4.5 km / h for one hour would burn the same as jogging at 4.5 mph for one hour. For effective training, try pace training. Increase your speed for two minutes at a time and then slow down again. Speed ​​walking does not burn as many calories as walking, but it can be an effective workout to increase your heart rate, improve your mood and improve your aerobic fitness.

Running with a weighted vest:

Running with a weighted vest can increase the number of calories that you burn. To stay safe, wear a vest that is no more than 5 to 10 percent of your body weight. If you are looking for an alternative way to lose weight or strengthen your muscles, you can walk with an interval instead. Record the speed a certain time before you slow down. Or try walking in every hand with light dumbbells.

Skew versus running:

Slope when walking means that you walk up. It can burn a similar number of calories as running. You burn more calories on a slope than just walking on a flat surface.

Look for a hilly area or walk on a slope on the treadmill:

Increase the incline by 5, 10 or 15 percent at a time to practice walking on slopes. If you are a newcomer to walk, you can gradually start and work up to a 15 percent incline. Walking is a smart choice if you are just starting to exercise and you are hoping to get in shape. If you are looking to lose weight or burn more calories, try running.


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