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Running and walking both have their own benefits and risks. Here’s everything you need to know about the pros and cons of each type of exercise – and which one works best for your health goals.
Running burns more calories than walking
Running and walking can help you burn calories, but running usually burns more.
For example, if you compare a 20-minute walk and a 20-minute run, you will burn more calories running because you expend more energy the faster you go. Here is the number of calories per hour that a 185-pound person can burn by walking and running at different speeds:
- Walk 17 minutes per mile: 356
- Walk 13 minutes per mile: 444
- Run 12 minutes per mile: 710
- Run 9 minutes per mile: 976
But if you compare by distance rather than time, the calories burned may not differ as much. For example, if you walk two miles at a pace of 17 min / mile, you will burn 202 calories. If you run that same distance at a pace of 9 min / mile, you will burn 293 calories.
Running is better for weight loss than walking
Walking and running can help you lose weight, but running may be the best choice. A 2008 analysis found that people lost only modest amounts of weight – about 0.1 pounds per week – while walking.
On the other hand, a large 2013 study found that people lost much more weight running than walking. He looked at over 45,000 walkers and runners exercises over 6.2 years and found that heavier men and women lost more weight running than walking.
“The result really depends on the amount of energy [you] burn between walking and running, ”says Duck-Chul Lee, associate professor of kinesiology at the University of Iowa. And it’s not black and white – there’s fast walking and slow running, and brisk walking could be faster than slow running.
Running and walking are good for your heart
Walking and running can improve heart health. A 2010 review found that walking improves cardiovascular health by lowering blood pressure and reducing the risk of coronary heart disease.
A large 2017 study found that small increases in the number of steps people took per day and the intensity of their activity lowered their cardiometabolic risk, like diabetes and heart disease. People who took more steps per day also had a smaller waistline, lower weight, and improved insulin levels.
Additionally, a large 2013 study found that walking and running reduced the risk of high blood pressure, high cholesterol, and diabetes. The study also found that a faster pace reduced those risks even further.
While running is generally known to improve heart health, some research suggests that too much running long distances can be harmful. It’s a controversial topic, says Lee.
“[Excessive running] can put more stress on your heart, and that could explain why running doesn’t give you unlimited benefits. “ The more, the better ” may not be true in terms of running, especially with
heart disease
Says Lee.
However, this is only for people who far exceed recommended exercise guidelines, such as marathon runners.
Walking is safer than running
Since running is a higher impact activity than walking, running has a greater risk of injury. In fact, walking carries less than a third of the risk of injury from running.
“The faster you go, the more likely you are to injure yourself,” says Catrine Tudor-Locke, professor and dean of the College of Health and Human Services at the University of North Carolina at Charlotte. While running, “you could trip, you could fall, you could twist your ankle. You could also do this while walking, but that’s less likely because you’re going at a relative slower pace than running.”
About 60% of runners will suffer an injury that will prevent them from doing the activity. Some common injuries in runners are:
- Plantar Fasciitis
- Achilles tendon inflammation
- IT band syndrome
- Shin splints
Plus, if you’re obese, “walking is more recommended than running because it puts less load and less stress on the knees and ankles,” says Lee.
Should you walk or run?
Overall, walking and running can help you achieve the recommended weekly amount of exercise. You should exercise for 150 to 300 minutes per week if you are doing moderate intensity activity or 75 to 150 minutes if you are exercising vigorously.
There is no right choice for which one is better for your health. Rather, the choice between walking and running depends on your unique goals and risk factors. For example, if you are older or have joint problems, walking may be the best option for you. Conversely, if you are pressed for time, running may be the more practical choice.
“The main reason people don’t meet physical activity guideline goals is because they don’t have time,” says Lee.
For people who are sedentary, walking can also be a great place to start. From there, you can gradually increase speed and distance until you can start jogging and running, says Lee. Another option for new runners could be the run-walk-run method.
Try the run-walk-run method
The run-walk-run method involves alternating between running for a period of time and walking for a set number of minutes.
For example, you can run for two minutes and walk for a minute, or run for four minutes and walk for a minute, then repeat the cycle.
Trainers and runners say the method helps reduce fatigue, prevent injury, and speed recovery. It can also help you run if the thought of running for a while or a distance seems daunting.
Takeaway from the insider
Whether you decide to walk, run, or both, what matters is that you take the time to exercise. It’s also important to always challenge yourself to be healthier. “I tell people to do more than the day before,” Tudor-Locke says.
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