Running or walking? Many people struggle to find an answer to this question. The answer: "Both, depending on your goals."
Calories and Fat Burning
Running burns roughly twice as many calories as walking in the same amount of time. However, it carries a higher risk of injury. Walking, as a low-intensity, sustainable activity, uses fat as its primary energy source.
Impact on the Joints
With every stride, running sends a force of 2–3 times your body weight through the joints. For people with osteoporosis, joint disease or excess weight, walking is a safer option.
Cardiovascular Benefits
Both improve heart health. Research has shown that regular walking reduces the risk of cardiovascular death just as much as running does.
Mental Health
Running produces a bigger release of endorphins (the "runner's high"), while walking can have a meditation-like effect and helps reduce stress.
Which Is Right for You?
- Beginner or joint problems: Walking
- Aiming for a 5K or a marathon: Running
- Maintaining weight, staying active day to day: Both
- High body weight, knee pain: Walking + physiotherapy
The Combination Approach
Combining run/walk intervals is excellent both for getting used to running and for staying efficient over long distances.
Whatever you do, keep moving.