For a long time, running was one of the most popular sports. And we are talking not only about the enormous number of users who love Senegal betting on running championships but also about the increasing number of amateur joggers. Then everyone started talking about its risks for joints, and the trend shifted to challenges like hitting 10,000 steps a day. So, which is actually more effective — running or walking? Let’s compare them across several factors.
Walking Is Easier Than Running (But Not Every Walk Counts)
Forrest Gump just took off running, but in real life, it’s not that simple. First, you need proper gear, such as running shoes with good cushioning and moisture-wicking synthetic clothing. After spending a decent sum on new gear, you start training, ideally under professional supervision.
Running requires proper technique. Foot and arm placement, neck and shoulder position, posture, even where you look while moving — it all matters. Otherwise, instead of getting fit, you’ll end up with knee pain, joint issues, and spinal problems.
This is why walking seems to win from the start. Everyone knows how to walk, comfortable shoes can be found in any closet, and, most importantly, it’s easier to fit a walk into your daily routine. But the misconception lies in the wording: a leisurely stroll is not the same as walking for exercise.
Walking as a workout implies a certain intensity, distance, and — just like running — proper technique and gear. For better results, you can engage your arms, such as by trying Nordic walking. A casual park stroll with ice cream, however, should be classified as leisure, no matter what your step counter says.
It’s nearly impossible to harm yourself by walking, and that’s its biggest advantage over running.
What Regular Walking Does vs. Fast Walking
In 2013, American researchers analyzed six years of health data from 30,000 people in the National Runners’ Health Study and 16,000 in the National Walkers’ Health Study. They found that, compared to running, walking reduced the risk of several chronic diseases by half.
A 2022 British study encourages not just walking but walking fast. Scientists examined genetic data from over 400,000 people and concluded that brisk walking throughout life could slow biological aging. Their calculations suggested a reduction of about 16 years compared to the average age.
For Weight Loss, Running Is Better Than Walking (But Not Always)
In movies, characters who decide to lose weight immediately go for a run. In reality, shedding pounds without changing your diet won’t work, and running is contraindicated for those with obesity. When the foot lands, a runner’s weight multiplies, and every extra kilogram increases the load on joints and the spine.
Running and walking engage the same muscles but differ in energy expenditure. For example, a 70 kg person burns about 300-400 kcal in an hour of brisk walking, compared to 400-800 kcal in an hour of running. So, for weight loss, running is more effective.
However, those with excess weight should start with walking. Increasing energy expenditure can be achieved by walking uphill, picking up the pace, or engaging the arms (as in Nordic walking).
When to Walk and When to Run
Both running and brisk walking promote healthy networking, strengthen social bonds, release endorphins, and improve mental health. But in terms of experience, they’re nothing alike.
While walking, a person doesn’t disconnect from life, and they can listen to audiobooks or take work calls. You can walk with a dog or a friend — the moderate intensity doesn’t disrupt breathing or conversation.
Running is more like meditation or even a trance, and participating in races and marathons becomes a personal challenge, a way to figure things out. Like Forrest Gump, many start running because of internal crises. Running distracts from reality, provides a sense of safety and control, instills discipline, and motivates. It lets you see personal progress and teaches you to compare yourself not to others but to the version of yourself from yesterday.
Benefits vs. Risks
Running is an excellent way to get in shape and lose weight, but it’s a high-impact exercise. High-impact workouts can be harder on your body than low-impact exercises like walking.
According to researchers, over time running can lead to common overuse injuries such as:
- Stress fractures
- Plantar fasciitis
- Iliotibial band syndrome
Estimates suggest that 50% of runners sustain an injury each year that prevents them from running. If you’re a runner, you can take steps to avoid injuries.Don’t increase your mileage too quickly and try to incorporate cross-training several times a week.
Or try walking instead. Walking offers many of running’s health benefits without the same injury risks.
The Bottom Line
The most important thing in any physical activity is consistency. So when choosing, it’s best to go with personal preference. These shouldn’t be trends, studies, or friends’ tastes. That way, exercise becomes a sustainable part of your life and brings benefits even with modest effort.
