Walking vs. Running: The Ultimate Showdown
One surprising question that has come up a lot over the years is whether walking or running is better for us. I'm guessing this is due to a preference of one over another. So let's lace up our sneakers and dive into the science to settle this debate once and for all: Which one is the ultimate champion of health?
The Benefits of Walking
Whether it's a leisurely stroll in the park or a brisk power march, walking can work wonders for your body and mind. It's low-impact, easy on the joints, and accessible to people of all fitness levels.
But don't let its gentle nature fool you. Walking can torch calories and even stave off disease and extend your life. Additionally, it improves your mood, reduces stress, weight, and boosts your energy levels.
Not bad for doing something that’s thoroughly enjoyable. But can you keep as fit walking as running? The short answer is yes, though walking requires about 30% more time to achieve similar calorie expenditure.
However, certain factors can reduce this difference. For example, Harvard Health Publishing says going for a two-mile speed walk will probably result in a more similar range of calories as running.
It’s your metabolic equivalence (MET) that determines the amount of calories your body burns based on the level of intensity exerted. As your intensity increases, your body’s demand for oxygen also increases. The higher the MET level, the greater the yield, states the Cleveland Clinic. So taking that effort up a notch, to vigorous, will increase the rewards of exercise in less time.
But what if you’re suffering from arthritis and your joints stiffen up like the Tin Man after he’s caught in a downpour? In that case, walking at a comfortable pace is enough, because motion is lotion. On a day-to-day basis, our joints need to move in the fullest range of motion to stay lubricated and less stiff. Walking increases the synovial fluid within the joints and loosens up muscle tissue to decrease tension on tendons.
Running: The High-Octane Powerhouse
Now, let's kick things up a notch and talk about running. This is the high-intensity workout that gets your heart pumping and your endorphins flowing; the ultimate calorie-burner, cardiovascular benefit and stress-buster. But that doesn’t mean it’s for everyone as it can lead to overuse injuries, especially with pavement running. In fact, runners have significantly higher injury rates than walkers.
The main running-related injuries include tibia stress syndrome, Achilles tendon injuries, and plantar fasciitis. It’s no surprise that these risks go up as running programs get more intense. A review published in the Journal of Orthopaedic & Sports Physical Therapy found that the incidence of running-related injuries can range from 19.4% to 79.3%
Injuries happen because running produces ground reaction forces that are approximately 2.5 times body weight, while the ground reaction force during walking is in the range of 1.2 times body weight. (Nigg BM, Cole TH, Munro BH. Plantar pressures in barefoot and shod running. Med Sci Sports Exerc. 1987;19(4):427-34)
Of course a lot of these ground reaction forces vary due to individual factors such as running speed, gait pattern, and footwear. However, the general principle that running produces higher GRFs than walking remains consistent across studies.
But even with the stated risks, the combined benefits of running are still impressive. According to the American Council on Exercise, on average a person who weighs 160 pounds will burn 15.1 calories per minute running and 8.7 calories per minute walking. That’s equivalent to burning 453 calories running for 30 minutes versus 261 calories walking for that same amount of time. All this while experiencing greater changes in your cardiovascular function and your respiratory and metabolic response, increased lung capacity and greater circulation of oxygenated blood.
The Science Behind The Duel
Let's get down to the detailed science behind it all. One study supports the idea that runners have a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease compared to non-runners.
Other studies show that running can also increase your VO2 max, which is a measure of your body's ability to use oxygen. That means running is more efficient in terms of energy expenditure and health outcomes.
Research also suggests a U-shaped association between running and mortality, where both too little or too much (more than 4 hours per week at a fast pace), might not be optimal. Intense running, like triathlon training, can also lead to heart problems.
The sweet spot for health benefits seems to be delivered with two to three running days per week, at a slow or average pace. In fact, regular five-minute runs equaled 15-minute walks as far as boosting longevity. Even at a slow pace, runners were 30 per cent more fit than walkers, and had a 30 per cent lower risk of dying over the next 15 years.
The Verdict
Walking has a boatload of benefits without the risks to joints, tendons and bones, while allowing anyone, of any age, to enjoy it. if you want increased benefits, try power walking or using walking sticks.
On the other hand, if you don’t have any injuries, you could choose running because the health benefits are larger, come faster, in a shorter period of time. My recommendations is to run on grass to prevent injuries. I find it more enjoyable and it allows me to get the best benefits without drawbacks.
At the end of the day, the best exercise is the one you'll actually do. So, lace up those sneakers, put on your favorite playlist, and get out there! Your body and mind will thank you.
Your presence here is greatly valued. If you've found the content interesting and useful, please consider supporting it through a paid subscription. While all our resources are freely available, your subscription plays a vital role. It helps in covering some of the operational costs and supports the continuation of this independent, unbiased research and journalism work. Please make full use of our free library.
What do you think about Rucking (walking while carying a weight) in comparison to Walking and Running? I have heard that Rucking burns as many calories as Running.