Running Vs Walking: Which One Is Better For You?

While both are great exercises, it depends on what your health goal is. When it comes to choosing between walking and running, there's no one-size-fits-all answer. Both activities offer fantastic health benefits, but the best choice depends on your goals and current fitness level. Running might be a better option. However, don't underestimate the power of walking! It's a fantastic way to stay active, improve your overall health, and even maintain a healthy weight.

Many gymgoers often ignore cardio but it is a very important aspect of working out. Walking and running are great exercises with many benefits like boosting immunity, strengthening your heart, increasing stamina and helping you lose weight or maintain a healthy weight. Studies have also found that it is also good for your mental health. While some people find it difficult to dedicate extended periods to working out, researchers found that exercising for 30 minutes or walking for 10 minutes three times a day gives great results.

But which one should you pick? Both activities are great for your health, but the best one depends on what you're aiming for. Need to burn more calories and lose weight fast? Running might be your pick. But walking is a fantastic option too! It keeps you active, improves your overall health, and can even help you maintain a healthy weight.

For weight loss

While walking is a great way of losing weight, however, it will take time. You can also power walk as it is much faster and burns more calories than just walking. Power walking burns the same calories as jogging does.

Power walking takes it a step further, usually between 3 and 5 mph, with some reaching speeds of 7 to 10 mph. This burns about the same number of calories as jogging! Try "pace training" for an extra challenge: walk fast for 2 minutes, then slow down. Speed walking might not burn as many calories as running, but it's a great way to get your heart pumping, improve your mood, and boost your overall fitness.

Walking with weights

For maximum results, there are many ways you can step up your walking routine. Many people do not enjoy running and that is alright. You can try a weighted vest! Keep it light though, no more than 10% of your body weight. Skip the vest and try interval walking instead! Alternate between fast bursts and slower recovery walks to boost your workout.

Add some arm toning to your walk with light dumbbells. This is a simple way to engage more muscles. Ditch the flat treadmill! Walking uphill burns more calories than flat ground. Find a hill or use an incline treadmill. Start low (5% incline) and gradually increase as you get stronger.

Risk Factors of high impact exercise

Running is a high-impact sport and has risks that you should know about. Runners face injuries like stress fractures, shin splints, and ITB syndrome at a rate of 20 to 70%, while walkers have a much lower risk of 1 to 5%. If you're worried about injuries but still want a great workout, consider walking! Walking offers many of the same health benefits as running, without the same risk of getting hurt.