Running and walking are simple forms of exercise that don’t require many equipments. Both brisk walking and running are types of cardio workouts that offer numerous health benefits. But what sets them apart, and which one is more suitable for your body? Find out in the following discussion.

Differences Between Running and Walking

Both running and walking, especially brisk walking, are categorized as cardio workouts. They are exercises designed to elevate heart rate. These workouts are also known as aerobic exercises, as they increase the efficiency of the respiratory and circulatory systems, enabling the body to supply more oxygen to active muscles.

Cardio exercises typically engage large muscle groups and aim to improve endurance. Other examples of cardio workouts include cycling and swimming.

Here are some key differences between running and walking:

Movement 

The primary difference between walking and running lies in body movement. When walking, one foot is always in contact with the ground as you take alternating steps. In contrast, running involves faster leg movements, where both feet leave the ground briefly before landing again, creating a more dynamic motion.

Speed

Walking is generally slower than running. The average walking speed ranges between 3–6 km/h, whereas running typically falls between 8–12 km/h or even higher.

If you’re new to exercising, it’s best to start with short walking sessions before gradually increasing duration and distance. The same applies to running, begin with short, slow-paced runs and gradually build up speed and intensity.

Calorie Burn

Running burns nearly twice as many calories as walking. For instance, a person weighing 72 kg who walks at a pace of 5.6 km/h for 30 minutes burns about 156 calories. Meanwhile, running at a speed of 9.5 km/h for the same duration can burn approximately 356 calories.

Risk of Injury

High-intensity activities like running pose a greater risk of injury compared to lower-intensity exercises such as walking. However, injuries can occur with any form of exercise. To reduce the risk, it’s important to stay cautious and wear comfortable, supportive footwear when exercising.

Which One Is More Suitable for You?

Deciding between running and walking depends on your fitness goals, joint health, and overall physical condition.

Studies indicate that both running and walking help lower the risk of diabetes, high cholesterol levels, and high blood pressure. However, if you have an injury affecting your knees or thigh muscles, walking is often recommended since it exerts less strain on the joints.

If your primary goal is weight loss, running is generally more effective than walking, as it burns more calories in a shorter time. On the other hand, to achieve similar benefits through walking, you would need to increase the duration or frequency of your sessions.

That said, running carries a higher risk of injury. If an injury occurs, recovery time may be longer compared to walking.

Ultimately, the best exercise is the one you can do consistently. To determine the most suitable workout for your body and fitness goals, consulting a personal trainer or sports medicine specialist may be beneficial.

You can also combine running and walking with other forms of exercise, such as strength training or flexibility exercises, to maximize health benefits.

If you have any fitness-related questions, you can consult a doctor or use the consultation feature in the Ai Care app, available for download on the App Store or Play Store.

Looking for more information about health tips and tricks, first aid, and other home remedies? Click here!