Walking vs Running: Which Is Better?


ORLANDO, Fla. (Ivanhoe Newswire) — Whether you’re counting your daily steps or racing around the track, exercise has its benefits. But research suggests that one way of exercising can provide more efficient benefits. walking vs running

Daily exercise is good for the body, but does it matter how you move?

Liz Yerly, PT at Impact Physical Therapy/Chicago Recovery Room says, “So, you want to do something that’s going to keep your body moving so you don’t have a chance to get stiff.”

Whether it’s running or walking, they both provide good health benefits, but running can get you the benefits faster. A study from Taiwan found that a daily five-minute run can lower your risk of dying by 30 percent, reduce your risk of heart disease by 45 percent and increase your lifespan by three years. You would have to walk 15 minutes per day to get the same benefits. Running also burns more calories per minute than walking. So how can you get running?

First, ease into it by adding more steps to your daily walk. Then add in a 10-minute brisk walk three to four times a walk and gradually increase the duration. Once your body gets used to that, pick up the pace and add in run-walk intervals with one minute of running followed by three minutes of walking, increasing the running interval and decreasing your walking each week. But make sure not to overdo it.

Gina Pongetti Angeletti, MPT, MA, CSCS at Achieve Physical Therapy and Sports Medicine explains, “You can’t just go run 20 miles and expect your body to actually say ‘Hey, that was great, let’s just do it again tomorrow.’”

The day after a long run, try going for a brisk walk instead to give your muscles time to recover.

Running is not for everyone. If you have health conditions like arthritis or knee problems, walking still has great health benefits such as lowering your risk for anxiety, depression, diabetes and some cancers.

Contributors to this news report include: Milvionne Chery, Producer; Roque Correa, Editor.


https://www.jacc.org/doi/10.1016/j.jacc.2014.05.026, https://www.verywellhealth.com/walking-vs-running-8400178



REPORT #3166

BACKGROUND: Running offers a multitude of benefits, both physical and mental, making it one of the most accessible and effective forms of exercise. Regular running strengthens the heart, improving its efficiency in pumping blood throughout the body. It lowers blood pressure and reduces the risk of heart disease, stroke, and other cardiovascular ailments. Running burns calories efficiently, aiding in weight loss and weight management. It boosts metabolism not only during the activity but also afterward, as the body continues to burn calories to recover. The impact of running stimulates bone growth and density, helping to prevent conditions like osteoporosis. Regular running can contribute to stronger bones, particularly in weight-bearing areas like the legs and spine. Also, running has powerful mood-boosting effects due to the release of endorphins, often referred to as “runner’s high.” It reduces stress, anxiety, and symptoms of depression while promoting relaxation and overall mental well-being. While running is one of the most efficient ways to exercise, maintain overall health, and the least intimidating form of workout, only 15 percent of Americans run for exercise.

(Source: https://www.nytimes.com/2023/10/21/well/move/running-short-distance-health.html#:~:text=Numerous%20long%2Dterm%20studies%20%E2%80%94%20some,disease%20and%20cancer%20than%20nonrunners.


THE STUDY: While both running and walking offer numerous health benefits, there are several reasons why running can be considered a more effective exercise than walking for certain fitness goals. Running typically burns more calories per minute than walking at a similar pace. Since running involves a higher intensity level and more muscle engagement, it can lead to greater calorie expenditure over the same period of time. This makes it more efficient for weight loss or weight management goals. Running elevates the heart rate to a greater extent than walking, providing a more intense cardiovascular workout. This increased intensity strengthens the heart and improves its efficiency in pumping blood throughout the body, leading to better overall cardiovascular health. You can ease running into workouts more by adding in slightly faster-paced walking into normal walks. As you build endurance and speed, you can challenge yourself with longer distances, faster paces, or more challenging terrain, leading to continued improvement and motivation.

(Source: https://www.webmd.com/fitness-exercise/difference-between-walking-and-running


NEW REGULATIONS: New federal health regulations recommend 150 minutes to 300 per week of moderate-intensity aerobic activity such as fast walking and running. Both running and walking can be valuable components of a well-rounded exercise routine, and incorporating a combination of both may provide optimal benefits for overall health and fitness but experts do say that moderate intense aerobic activity is better than just slow-paced walking. While walking primarily targets the aerobic energy system, incorporating intervals of running into a workout can help enhance anaerobic fitness levels.

(Source: https://www.nytimes.com/2023/11/14/well/move/walking-running-health-benefits.html

* For More Information, Contact:

Liz Yerly, MPT, ATC, LMT, CSCS                                 Gina Pongetti, MPT, MA, CSCS, ART-Cert.

Impact Physical Therapy and Sports Medicine          Achieve Orthopedic Rehab Institute Sports Medicine

info@impactphysicaltherapy.com                                gpongetti@achieveortho.com

312-877-5101                                                                     630-607-8907

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