Is Walking Better Than Running?

When addressing Spelman College in 1960, Dr. Martin Luther King, Jr. said, “If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means, keep moving.”

Of course, one of the most important aspects of health is staying active. But are some forms of exercise better than others?

The CDC suggests that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. That’s because regular cardiovascular exercise can:

• Aid in weight loss
• Boost gut health
• Build muscle and bone strength
• Decrease blood pressure
• Improve cognition
• Lower heart rate
• Promote better sleep
• Protect against Alzheimer’s disease and dementia
• Regulate blood sugar

However, it’s not always easy to figure out how we’re going to get that cardio time in. There’s also a long-held debate about which is better—running or walking. If you still can’t decide, maybe we can help.

The Pros and Cons of Walking

Walking is great, especially if you’re just getting back into workouts or have been told by your doctor to do low-impact, easy-on-the-joints exercise. All you need is a pair of walking shoes with cushioning, arch support and flexibility, and you can walk around your neighborhood or in the park.

Remember, running burns twice as many calories as walking, so you may have to walk a little farther to reap the same health benefits. How fast you walk also matters. Walking two miles per hour, for example, can significantly reduce heart disease risk. But those who stroll slower than three miles per hour are at a higher risk of osteoporosis than faster walkers.

The Pros and Cons of Running

Of course, like walking, you can run almost anywhere, and all you need is a good pair of shoes. Running is also a great way to burn more calories, lose more weight and improve cardiovascular health faster than walking. Studies find that even slow joggers (six miles per hour or slower) are more physically fit than walkers and people who don’t exercise. However, high-impact workouts carry greater risk.

Around 60% of runners experience an injury in their lifetimes, such as plantar fasciitis, shin splints, stress fractures and tendonitis of the knee or Achilles tendon. Most of those injuries are due to overuse, so protect yourself by replacing your shoes every 200 miles, stretching before and after exercise and gradually increasing speed or distance. And don’t forget to listen to your body. In other words, don’t “run through the pain.”

So, which workout comes out on top?

The exercise that you think your body can handle and the one you’re most likely to commit to. Remember, the key to a healthier lifestyle is moving forward—no matter whether you walk, run or mix both into your routine. Just make sure to check with your doctor before starting a new exercise regimen.

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