You only have so much time in your day to exercise, so you might be wondering which will give you the most bang for your buck: walking or running? It might seem obvious; running requires more energy and effort, so isn’t it more effective exercise? But as Women’s Health reports, the experts say it’s not that simple. Whether you should run or walk depends on a bunch of different factors and goals.
One thing to keep in mind when it comes to walking versus running: “They both count,” says Rachelle Reed, PhD, an exercise scientist based in Athens, GA. Whether you’re walking or running, you’re getting some kind of physical activity in—and that’s what matters, she says. The Center for Disease Control (CDC) recommends that adults get at least 150 minutes of moderate to vigorous physical activity each week, so as long as your walks are reaching that level (more on how to do that soon), you’re good to go with whichever feels right for you.
Still, there are some individual benefits to each option and reasons you’d want to choose one over the other. Here’s how to decide if you want to be a walker or a runner depending on your goals.
The Benefits Of Walking
Walking is a great option to get active, especially if you’re just starting out or prefer exercise options that are low-impact, a.k.a. easier on your joints.
Another major benefit of walking is that it’s pretty simple to get started with, which can also have the effect of helping you build up a routine. “If someone is beginning a new habit regarding exercise or physical activity, walking can be a nice place to start,” says Reed. “This way, they can focus on consistency, setting their environment up for success, and finding micro-wins over time.” And, BTW, the biggest benefits from exercise are seen when someone goes from doing almost no physical activity to any additional amount, says Reed. So, if you’re a beginner who feels like walking won’t be enough to make a difference, think again.
And, depending on the intensity of your routine, walking as an exercise-staple can have both noticeable physical and mental health benefits—just ask the hot girl walkers or 12-3-30 followers. Walking in steady-state zone 2 cardio can promote quality sleep, boost cardiovascular health, and reduce the risk of chronic disease.
Additional Benefits of Walking:
- Can improve cardiorespiratory fitness, which can reduce risk for heart disease, improve cholesterol and blood pressure levels, quality of life, and physical and cognitive function
- Can help manage inflammation
- Can be considered light to moderate intensity, depending on how you do it
- Barrier for entry is lower
The Benefits Of Running
You can think of walking and running on a continuum, says Reed. “Running can confer the same—or in some cases, more—benefits of walking more efficiently,” she says. This includes both working your heart better and burning more calories. Basically, if you’re looking to maximize benefits in a shorter amount of time, running might be more enticing to you. (It could take twice as long to get the same caloric burn on a run as if you were to go on a walk, for example, says Reed.)
One important benefit running will give you more of? “The amount of exercise you’re getting in your heart and your lungs,” says Erica Coviello, CPT, a RRCA-certified running coach in New Jersey and owner of Run Fit Stoked. “Running is a better, more efficient, more effective workout for your heart and lungs.” However, it’s important to consider that running has a higher impact on your joints, muscles, and ligaments, so it’s not for everyone.
Additional Benefits of Running:
- Can improve cardiorespiratory fitness, which can reduce risk for heart disease, improve cholesterol and blood pressure levels, quality of life, and physical and cognitive function
- Requires more power and force generation from your body
- Expends more energy than walking
- Challenges your heart and lungs more (in a good way)
- Requires less time to get more benefits
How To Know If Walking or Running Is Best For You
Everyone is going to have a different preference when it comes to walking versus running—and it could even vary based on the day. Overall, though, some things you’ll want to consider are your fitness level, fitness goals, how much time you have, the other exercise you’re already doing, and most important: what you enjoy the most.
It’s really important to look at your fitness in the big picture, says Reed. “I’d want to look at somebody’s overall programming,” she explains. If you’re already doing a HIIT workout on Monday and Saturday, going for a swim on Tuesday, and strength training on Thursday and Friday, you might not need to add running to the mix. Opting for something calmer like walking could actually help your body recover better by giving it a break, says Reed. Similarly, if you’re new to exercise (or getting back into it), walking could be the perfect way to start.
Meanwhile, If you’re really looking to maximize your benefits but don’t have an already jam-packed or cardio-heavy fitness schedule, finding more time to run could ensure you’re giving your heart a little more love.
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