Walking vs. Running | Which Is Better for Your Health?

Have you ever wondered whether walking or running is better for your health?

Both activities offer fantastic ways to engage in cardiovascular exercise. But finding which one suits you best can be a bit of a puzzle. The choice between walking and running often depends on various factors, including your fitness goals, physical condition, and personal preferences.

If your aim is to burn more calories or lose weight fast, running can take the lead. But don’t underestimate the power of walking. It presents a lot of health benefits and can effectively help you maintain a healthy weight while being gentle on your joints.

To understand the key difference between walking and running, keep reading this blog post by Trojan Fitness. You’ll discover the benefits and risks of both walking and running and explore which activity aligns best with your health goals.

Let’s get started.

Walking vs. Running | Which One is Better for Lasting Health

Both walking and running bring notable health benefits. But the best option for you depends on your fitness goals, physical abilities, and personal preferences.

Let’s explore some of the shared benefits of cardiovascular workouts; walking and running:

Cardiovascular Benefits of Walking and Running

• Improved memory and focus
• Reduced risk of dementia
• Increased circulation
• Mood enhancement
• Better blood sugar regulation
• Improved sleep quality
• Enhanced blood flow for better erectile function
• Balanced cholesterol levels

Running is a high-intensity workout that challenges the body and boosts endurance quickly. While walking generally offers moderate-intensity exercise that’s easy on the joints.

Walking vs. Running | Key Differences

Best Starting Point for Beginners

If you’re new to exercising…

• Walking is an ideal choice. Starting with a gentle pace and gradually building up to longer sessions allows your body to adapt without risking injury. Even at a pace of just 2 miles per hour, regular walking can reduce the risk of heart disease by 31%.

• Running is an excellent choice once you build a solid foundation of endurance. If you’re fit and ready for higher intensity, running offers the advantage of burning more calories in less time. A great way to transition is through interval training—switching between walking and running to build stamina.

Low vs. High Intensity

• Walking is moderate / low-intensity activity that raises the heart rate but to a lesser extent. This makes it easier to sustain longer without feeling winded.

• Running is vigorous /high-intensity activity that elevates the heart rate significantly, requiring more oxygen. This often means you can only speak a few words without needing to catch your breath.

Did you know?

1 minute of vigorous exercise provides similar benefits to about 2 minutes of moderate exercise. So, while walking can take longer to achieve the same calorie burn. It’s easier on your joints and muscles, making it a more sustainable choice for many.

Calorie Burn & Weight Loss

Both walking and running can help with weight management. But they differ in calorie burn and efficiency.

• Walking (Speed & Power)
  • Speed walking (3 mph or more) raises your heart rate and burns more calories than regular walking.
  • Power walking can reach speeds of 3–5 mph (or even up to 7–10 mph). Power walking at 5 mph for an hour burns a similar number of calories as jogging at the same speed.
• Running for Calorie Burn
  • Running burns significantly more calories in less time.

For example, a 160-pound person walking at 3.5 mph for 30 minutes will burn around 156 calories. That same person running at 6 mph for 30 minutes will burn roughly 356 calories – more than twice the amount in the same period.

Incline and Resistance Training

Adding an incline or resistance to either exercise increases intensity and calorie burn.

• Incline Walking: Walking uphill or using an incline on a treadmill can match the calorie burn of running. For example, walking at a 15% incline burns significantly more calories than walking on a flat surface. Begin with a gentle incline and gradually increase up to 15% for a great calorie-torching workout.

• Running on Incline: Running uphill is especially challenging and engages more muscle groups. This helps build strength and endurance in the legs and core.

Low Impact vs. High Impact

• Walking is low-impact, which means it’s gentle on your bones and joints. When you walk, at least one foot is always in contact with the ground, reducing the force your body absorbs with each step.

• Running, on the other hand, is a high-impact activity. During each stride, your body is momentarily airborne, which means your joints absorb forces up to three times your body weight each time you land. This impact can build strength but might also increase the risk of injuries for some people.

Let’s have a quick look at easy comparison table and benefits of both walking and running:

Benefit	Walking	Running
Intensity	Low to moderate; can walk at any pace	High; can vary from jogging to sprinting
Impact on Joints	Low-impact; minimal stress on joints	Considered high-impact but can protect knees with proper form
Caloric Burn	Burns fewer calories, but effective for weight management	Burns more calories in less time; boosts metabolic rate
Cardiovascular Health	Improves heart health and lung function	Significantly boosts cardiovascular fitness; raises heart rate
Bone Density	Helps maintain bone density, lower injury risk	May help protect knees from osteoarthritis; increases bone density
Mental Health	Reduces stress and anxiety; improves memory and clarity	Boosts mood through endorphins; provides a feeling of achievement
Flexibility	Can be done anytime, as dedicated exercise or active transport	Requires more scheduling for time-efficient workouts
Sustainability	Ideal for long-term fitness; suitable for all fitness levels	Can lead to burnout if not balanced; suitable for those looking for a challenge
Weight Management	Aids in weight management; effective when combined with diet	Effective for weight loss; continues burning calories post-workout
Ideal for Newcomers	Great starting point for beginners; low risk of injury	Start with intervals of running and walking; can be intense
Chronic Conditions	Good for older adults and those with conditions like heart disease and diabetes	Can be beneficial but consult a GP if you have past injuries or higher BMI
Accessibility	Nearly everyone can do it; easy and cost-free	Requires running shoes; easily accessible
Community and Goals	Great for social walking groups; low-pressure environment	Ideal for goal-oriented training; many enjoy the runner’s high and community events

Is Walking Better Than Running?

Walking offers many of the same benefits as running. In fact, studies show that running burns about twice as many calories as walking. Since it takes roughly 3,500 calories to shed a pound, running can be a more efficient choice if weight loss is your main goal.

However, if you’re new to exercise or find running challenging, walking is still a fantastic way to get fit. Accessible to nearly all fitness levels, walking can strengthen your heart and give you a natural energy boost.

Note that while walking requires more time for the same benefits, it's also lower in injury risk. The CDC suggests aiming for at least 150 minutes of moderate-intensity exercise per week to maintain good health.

Walking vs. Running | Exploring the Risks

Understanding these risks can help you choose the best approach for your health and fitness goals. Here’s a look at some key areas of concern for each activity.

• Osteoarthritis Risk

Since running is a high-impact exercise, it’s often assumed that it might lead to a higher risk of osteoarthritis, a condition where the cartilage between joints wears down, causing pain and swelling.

Surprisingly, a study involving 74,752 runners and 14,625 walkers found that runners had a lower risk of hip replacement and osteoarthritis compared to walkers.

Why might this be?

The researchers suggest that runners typically have a lower body mass index (BMI) than walkers, which translates to less stress on their bones and joints. In essence, having less body weight may be a protective factor for those who run regularly, as it reduces strain on their joints.

Walking, on the other hand, has less impact on the joints, making it ideal for those already dealing with joint issues or who are at higher risk for osteoarthritis. Its low-impact nature puts minimal stress on the cartilage, reducing the chance of joint pain and discomfort over time.

• Risk of Injury

Injuries are more common among runners, especially those who participate in other high-impact activities. However, pinpointing the exact risk difference between walking and running is difficult because it varies from study to study.

Reports show that 19% to 79% of runners experience injuries from running each year, a significant range that suggests runners face a higher likelihood of injury than walkers.

For walkers, the risk of injury is lower, largely due to the reduced impact on muscles and joints. However, even though walking is safer, injuries such as blisters, foot pain, and muscle strain can still occur if one is not careful. To minimize these risks, paying attention to technique, footwear, and intensity is key.

• Overuse Injuries in Running

Running can lead to overuse injuries more frequently than walking, with around 80% of running injuries classified as overuse-related.

This means that repetitive strain from regular running. Especially if one is not resting enough, it can lead to wear and tear on the body. Research has shown that even running once a week may contribute to overuse injuries, with more frequent running sessions and longer distances increasing this risk.

Common overuse injuries in runners include:

• Stress fractures: Small cracks in the bone that develop over time from repeated impact.
• Plantar fasciitis: Inflammation of the tissue along the bottom of the foot, leading to heel pain.
• IT Band (Iliotibial Band) Friction Syndrome: Painful irritation caused by the IT band rubbing against the thigh bone.

Walkers are less likely to suffer from these types of injuries due to the gentler nature of the movement, which doesn’t place as much repetitive stress on any particular part of the body.

Expert Tips to Avoid Injury When You Walk or Run

To minimise risk of strain, sprain and injury, follow the following precautions:

Tips for Walkers	Tips for Runners
Start Slow with Running Intervals Wear Supportive Running Shoes Ease into Running with Warm-up Run on Soft, Stable Surfaces Distribute Weight from Heel to Toe Keep Arms Relaxed and Swinging Avoid Running in Midday Heat Wear Reflective Clothing at Night Stop Running if Pain Occurs	Start Slow and Build Pace Choose Proper Walking Shoes Warm Up at a Comfortable Pace Walk on Comfortable Surfaces Focus on Heel-to-Toe Stride Swing Arms Naturally Walk During Cooler Parts of the Day Be Visible in Low Light Stop Walking if Pain Occurs

Sum-up | Both Walking and Running Are Great Forms of Exercise

Both running and walking can significantly boost your health, reduce risks of diabetes, high cholesterol, and high blood pressure when done regularly. The right choice depends on your personal goals. We conclude that:

• If you’ve just starting a fitness routine and have joint concerns, walking is a lower-impact, joint-friendly workout.
• If you're looking for weight loss, running helps with its higher calorie burn.

Ultimately, the best choice is the one that keeps you motivated and moving consistently. Whether that’s walking, running, or a mix of both.

At Trojan Fitness, we’re is committed to support your health and fitness journey.

That’s why, we offer a wide range of high-quality fitness equipment designed to cater to your workout needs. From dumbbells to cardio machines and everything in between, we have what you need to enhance your fitness journey.

So, don’t wait any longer.