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

Walking and running are two of the most popular activities for those who want to improve their cardiovascular health, as well as lose weight. Both activities have their benefits and drawbacks, and the one that’s right for you can depend on a number of different factors. 

Personally, I have used both walking and running in my own fitness journey, and both have been quite helpful to me along the way. In this article I’ll be breaking down the health benefits of walking vs. running to help you figure out which activity best aligns with your personal fitness goals.

1. Calorie Burn

When it comes to calorie burn, running wins, hands down. Running burns significantly more calories than walking in the same amount of time. For example, a 150-pound person may burn about 300 calories while running at a moderate pace for 30 minutes. 

However, walking for those same 30 minutes would burn about half the amount of calories. While there are ways to turn your walk into a more challenging workout, running is the more efficient choice for burning more calories in a shorter amount of time.

2. Impact on Joints

While running is more efficient at burning calories, it is also a high-impact activity that can place a lot of stress on your joints that can accumulate over time. This is especially true if you carry a lot of excess body weight. This can lead to common injuries such as runner’s knee or shin splints. 

​If you’ve suffered from injuries in the past or are concerned about your joint health, walking is the better choice for you. Walking is low-impact and gentle on the joints, allowing you to spend more time doing it while reaping all of the health benefits.

3. Heart Health

Both walking and running are excellent activities for cardiovascular health. Comparatively,  running tends to elevate your heart rate more significantly, improving your overall aerobic capacity and strengthening your heart. However, if you’re worried that running is too much for you, walking can be just as healthy. 

​Studies show that walking briskly can provide similar heart health benefits when matched for energy expenditure. You may have to spend a little more time walking than if you were running, but the benefits are still significant. If you’re concerned about improving your health health, either choice will be beneficial.

4. Sustainability & Accessibility

Sustainability and accessibility are both important to consider when it comes to achieving your fitness goals. Simply put, you’re more likely to stick to an activity that you can easily sustain over a long period of time. Likewise, any activity that is easily accessible, meaning that it requires no extra equipment or unnecessary costs, is also much easier to maintain in the long term. 

​When it comes to these particular considerations, walking is the more sustainable and accessible choice. It requires nothing more than putting on your shoes and heading outdoors. Running, however, may require more specialized footwear and clothing. It can also be harder to maintain if it’s too difficult for your current level of fitness.

5. Mental Health Benefits

As far as mental health benefits are concerned, both walking and running offer their own particular benefits. Both activities release endorphins, which is the body’s way of naturally elevating mood. Running is more efficient at doing so, as it provides what is known as a “runner’s high”. This elevated euphoric state is sought after by regular runners, as it can help keep bad moods in check. 

​However, walking is just as beneficial at elevating mood, and has even been shown to reduce anxiety. Going for a walk, especially in nature, has been shown to reduce stress, enhance creativity, and improve focus. If you’re struggling with your mental health, both activities can provide the boost you need to feel better.

6. Risk of Injury

As I mentioned previously, running is a high-impact repetitive activity and therefore carries a higher risk of injury. It can often lead to stress in certain joints in the knee and ankle, leading to common injuries such as plantar fasciitis, shin splints, and stress fractures. 

Running with improper form, which is common among newer runners, creates a higher risk of such injuries. I’ve personally experienced shin splints and plantar fasciitis, and I can attest that both of them can be quite painful and difficult to fully recover from.

​Walking, on the other hand, has a much lower risk of injury, as it doesn’t place as much strain on the joints. This makes it the safer bet for beginners, people dealing with injuries, and older adults. If injury is your primary concern, choose walking over running.

7. Longevity & Overall Health

Research shows that both walking and running can reduce the risk of common chronic diseases such as diabetes, high blood pressure, and certain cancers. Therefore, either activity is a great choice as far as improving your longevity and overall health. 

However, if you want an activity that is easier to maintain over months and years, walking is the better choice. It is cheaper, more accessible, and less stressful on the body than running is, and can be done on a daily basis by most people without much of an issue. ​

​If you’re relatively fit and you enjoy running for the sake of it, by all means adopt is as your cardiovascular exercise of choice. However, if you’re more concerned about the long term and struggle with the idea of running for any reason, rest assured that walking can be just as beneficial.

So, Is Walking Better Than Running For Health?

The simple answer is, it depends on your goals and current fitness level. If you’re looking to rapidly burn calories and improve your aerobic fitness, running is the more efficient and optimal choice. However, if you want to prioritize joint health, sustainability, and stress reduction along your fitness journey, walking may be the ideal option.

​Ultimately, the best exercise is the one you enjoy and can do consistently. Whether you choose walking, running, or a combination of both, take pride in the fact that you’re taking a step toward better health.

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Resources

1. Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights. ​Available at: https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights 
2. Mayo Clinic. Aerobic exercise: Top 10 reasons to get physical. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541 
3. American Heart Association. Physical activities like a daily, 20-minute walk may help reduce disparities in heart health. Available at: https://newsroom.heart.org/news/physical-activities-like-a-daily-20-minute-walk-may-help-reduce-disparities-in-heart-health#:~:text=The%20federal%20guidelines%2C%20which%20the,daily%2C%2020%2Dminute%20walk. 
4. National Institute on Aging. Exercise and Physical Activity: Your Everyday Guide. Available at: https://healthysd.gov/wp-content/uploads/2015/04/go4life-exercise-guide.pdf 
5. Journal of the American College of Cardiology. Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Available at: https://www.jacc.org/doi/10.1016/j.jacc.2014.04.058 
6. WebMD. The Difference Between Walking And Running. Available at: https://www.webmd.com/fitness-exercise/difference-between-walking-and-running ​​