Considered two of the best cardio exercises, walking and running are the oldest physical activities known to humans and are by far the most popular as well. The ease of doing them without much fuss and their suitability to people of all ages (provided they choose the right intensity and distance) fuel their wide acceptance. However, while both provide similar health benefits, it is vital to figure out what works best for an individual. Choosing between the two often causes a serious dilemma, and the answer is simple in some ways and complex in others.
According to a study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, equivalent energy expenditure by walkers and runners was associated with similar risk reductions for hypertension, hypercholesterolemia, diabetes and CHD (congenital heart disease).
While both walking and running can keep one fit, experts concur that brisk walking should be done to reap the maximum benefits from a walking session.
Walking vs running: Which burns more calories?
“The heart rate increases more while running compared to walking, and a higher heart rate means more calories burned,” says Ahmedabad-based fitness expert Rishi Jethwa. “Running engages all the muscles in the body — especially the shoulders, arms and torso — which powers the arm swing. In comparison, the involvement of the upper body is less while walking. In addition, walking is an activity that we tend to do sedately. Brisk walk or speed walk should be done to make the most out of walking.”
One can graduate from walking to running in small increments — starting from walking to brisk walking, then to jogging and eventually running. Jethwa adds that even if one does brisk walking, more calories are burned while running. However, in terms of enhancing heart health, both provide similar benefits.
Walking vs running: Fat and muscle loss
While both walking and running cause fat loss, the amount of muscle loss is much more in running compared to walking, especially if one runs long distances regularly.
“Besides fat loss, running also causes loss of muscles,” says Binu Babu, ACE-certified senior fitness trainer at Iconic Fitness, Bengaluru. “If someone intends to build muscle mass, then long-distance running should be avoided. In case of moderate walking, fat loss occurs while maintaining muscle mass. So, for those who want to increase muscle mass, walking at a moderate or high speed before or after a workout session will be enough to meet the cardio requirements,” he adds.
Assessing one’s health is vital
Many health parameters need to be considered before choosing between walking or running. Jethwa suggests measuring the BMI (body mass index) and screening for underlying issues (like arthritis, joint pain and postural problems) before choosing between the two.
“The chances of injuries are higher in case of running. As the human body is accustomed to walking, doing it at a normal speed won’t cause any impact injuries,” says Jethwa. “However, if proper care is not taken, injuries can occur while brisk walking as well. Proper warm-up and cool-down routines are essential, and one can do exercises like rotational movement, jumping jacks and knee rotation to warm up. After a walk or run, stretches should be a part of the cool-down routine,” he adds.
According to Jethwa, it is important to set a goal and then progress towards it — be it walking, running or progressing from the former to the latter.
Takeaways
- Running burns more calories compared to walking.
- Brisk walking or speed walking should be done to reap the maximum benefits from a walking session.
- Walking leads to fat loss, whereas running (especially long-distance running) causes loss of muscles as well. So, those who intend to increase muscle mass should avoid running.
- Proper warm-up and cool-down routines are vital to avoid injuries.
