Which Is Better For You? Walking Or Running?

Introduction

What is the fuss about walking and running and why are they so popular physical activity and exercise? The “buzz” is justified as they are about the commonest forms of exercise for various reasons: they are significantly less expensive than exercises requiring monthly gym membership payments or buying equipment such as dumbbells, weights, and treadmills.¹ Moreover, people are more likely to participate in either or both exercises because they are generally considered easier and safer than others.

Back to the question. Which is better for you? Exactly. The “for you” is personal. While walking (usually brisk) is considered a moderate-intensity exercise, running, on the other hand, is a vigorous or high-intensity exercise.² What works for your child might not work for you, and what is beneficial for you might be life-threatening for the elderly.

Both walking and running have been extensively studied and proven to improve cardiovascular health, ward off long-term diseases, and prevent complications among those with long-term conditions, thereby improving the quality of life of people. So, how should that influence your decision?

Comparing health impacts

Physical health

According to the Centers for Disease Control and Prevention (CDC)³, adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity activity per week. This should be spread evenly over 4 to 5 days a week, or daily. Similarly, the NHS advises that adults should participate in one or more forms of physical activity a day, and exercising just once or twice a week can reduce the risk of heart disease or stroke.⁴

To buttress this known fact, another study highlights that it does not truly matter whether you are walking or running, as long as you consistently keep a routine, your chances of coming down with hypertension, high cholesterol levels, diabetes, and coronary heart disease are significantly reduced, as long as the doses of the exercise are equal.² This conclusion was derived after comparing the cardiovascular health of over 33,000 runners and over 15,000 walkers over the years.

The same study advises that the current Public Health recommendations are unhelpful because they measure physical activity based on time, rather than distance, which is a much better way to help cardiovascular health.

Mental health

The benefits of walking and running are not restricted to physical well-being alone. They have been widely researched and found to be beneficial for mental health, including stress reduction, and mood improvement.³

Engaging in these physical activities stimulates the release of endorphins, which are natural mood lifters, helping to alleviate anxiety and depression. The outdoor nature further reduces stress levels and improves overall mental well-being.

Suitability based on personal health and fitness goals

For weight loss

Of course, running requires almost twice the calorie expenditure per minute compared to walking.² Runners burn more calories than walkers. Running reduces the risk of coronary heart disease and helps them achieve their overall fitness and weight loss goals.

For building cardiovascular health and muscular endurance

Most studies compare athletes and patients which are extremes in the population.⁵ However, the major issue is that running gives relatively better results in terms of cardiovascular health and endurance, it should be specific to the individual.

Running may be ideal in young adults but what doctor would advise a 70-year-old to run? Granted, there may be a few exceptions, but on the whole, before you pick either of the two activities, gauge your fitness. Therefore, start with regular walks and build up your fitness, with the advice of your doctor as required.

Practical considerations

Time and convenience

One must understand that any activity is better than none.⁵ Inactivity is the enemy. Spending many hours lying or sitting in a day is like smoking a pack of cigarettes as far as cardiovascular health is concerned, even among those who exercise. Therefore, you should be doing the most feasible exercise for you; a routine you will keep.

For instance, it has been observed that people are more likely to comply with frequent moderate-intensity exercise such as walking than high-intensity. You would want to run in the future when you already walk consistently. By all means, your doctor should be aware of this lifestyle choice to ensure you remain safe.

Environmental considerations

Walking is generally more adaptable to varying weather conditions, and requires less space, making it more suitable for rural and urban settings.^2,5 Running, however, is more affected by extremes of weather, and needs more open space to minimise the risk of injuries, which makes it a challenge in urban environments. While these may be concerns, you should run in urban areas as nowadays, you are likely to find parks or neighbourhoods that will allow you to realise your fitness goals through running.

Cost implications and dealing with injury

Even though walking and running are cheaper than many other forms of exercise, they also require a bit of spending.¹ For example, whether you walk or run, you need appropriate footwear which could cost anything from $50. You also need comfortable, breathable shirts and shorts, accessories such as water bottles, and fitness trackers or watches.

Similarly, there are walking and running-related injuries and their treatment costs you must consider.⁶ Although generally, running is associated with a higher risk of injuries than running such as runner’s knee, stress fracture, Achilles tendon inflammation, and shin splints. Walking on the other hand predisposes to milder injuries such as blisters, sprains, and plantar fasciitis. But overall, the benefits of walking or running far outweigh the potential risk of injuries that may be sustained by reducing the risk of chronic health diseases and improving general well-being.

Making the choice

Personal preferences

You are more likely to stick to an exercise plan that you enjoy and fits into your daily or weekly schedule.⁵ Inactivity is a monster, so get moving by choosing any exercise that is sustainable to your lifestyle and based on your current fitness. Make it fun by having an exercise buddy or joining a club if you wish, to keep you motivated and accountable.

Combining both

You truly do not need to choose if you enjoy them both.^1,4,5 There is even more benefit to doing both forms of exercise as long as you are not elderly. Engaging in both exercise forms gives you variety and flexibility, and provides a balanced workout alternating between heavy cardio (running) and recovery (walking). Similarly, this option reduces your risk of injuries from overuse, offering more comprehensive mental and physical health benefits.

Recommendations for starting a routine

Following these tips, you can effectively integrate walking or running into your lifestyle for long-term health benefits.

• To safely and sustainably incorporate walking or running into your routine, start with short, manageable sessions and gradually increase the duration and intensity
• Set realistic goals and maintain a consistent schedule, using tools like fitness trackers to stay motivated
• Invest in proper footwear and gear to prevent injuries, and always include warm-ups and cool-downs in your routine
• Pay attention to your body’s signals, staying hydrated, and maintaining a balanced diet
• Explore different routes for variety and consider joining a community group for additional support and motivation

Summary

What is the verdict? To walk or to run? Both walking and running offer substantial physical and mental health benefits, and individual needs, preferences, and medical advice should guide the choice between them. Regardless of the form, regular physical activity is essential for overall well-being and should be an integral part of daily life.