Which is better: running or walking?
Exercise is considered a powerful stimulant for the immune system, in addition to its many benefits for mental and physical health. Walking and jogging are both important exercises for cardiovascular health, and both have a positive impact on a person’s health, but what is the difference between them, and which should you choose: walking or jogging?
The difference between these two types of exercise can be significant depending on how you look at them. In terms of calories, you burn more per minute while running than while walking, so if you want to burn a lot of calories in less time, running is your best option. However, if you are unable to run and want to burn the same number of calories, walking will also get the job done, but it will take longer.
To make it easier to calculate how many calories can be burned by practicing one of these two sports, we can assume that a person burns 100 calories per kilometer and a half; this figure may vary depending on various factors that differ from person to person, including, but not limited to, weather conditions, exercise intensity, and body weight… etc. Consequently, depending on your speed, it might take you between five and ten minutes, for example, to run a distance of one and a half kilometers and burn 100 calories, but it would take you fifteen to twenty minutes to cover the same distance by walking and burn the same number of calories.
For many people, running is considered a high-intensity exercise, which is why many are reluctant to do it; walking, on the other hand, is considered a moderate-intensity exercise. It can be said that high-intensity exercises are those that raise the heart rate, making it difficult to speak while doing them—except for a few words. Some people may also find it difficult to breathe during this type of exercise if they push themselves too hard, which leads to burning more calories to meet the body’s energy requirements for performing these exercises.
Another important difference between walking and running is the risk of injury; those who run are more prone to injuries than those who walk, as studies have shown that approximately 19% to 79% of runners experience some type of injury. The likelihood of injury increases with longer distances and longer exercise duration. This is because running has a strong impact on the body due to the feet striking the ground, which can cause injuries to the feet and legs if the body is not gradually conditioned to handle this impact. It’s important to note here that the surface on which you run directly affects your risk of injury; running on sand or grass has less impact on the body than running on hard surfaces like asphalt or treadmills, Therefore, you should choose the right athletic shoes to reduce the risk of injury. Walking, on the other hand, is a low-impact exercise, which makes it safer than running. When performed correctly—as brisk walking—it offers the same health benefits as running but with a lower risk of injury.
What should you choose?
If you want to start practicing one of these two sports, it’s best to begin by walking short distances and then gradually increase the distance and duration until your body gets used to the exercise. Later on, you can alternate between these two activities with the goal of running medium or long distances.
Finally, it’s worth remembering the saying, “A little done consistently is better than a lot done sporadically.” Consistency in exercising—even if the benefits are modest—has a tangible positive impact in the long run, and this is certainly better than doing long workouts that lead to boredom and, consequently, quitting exercise altogether. So, what will you choose: running or walking?
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See also: The Benefits of Running
