When thinking about cardiovascular exercise, running vs walking is a significant misconception. Both walking and running offer numerous health benefits, making them worthwhile additions to any workout plan. However, this depends on personal goals, fitness level, and physical capabilities.
As an efficient form of aerobic exercise, walking and running have advantages. However, more calories are usually burnt through running, which benefits weight loss. Walking is still accessible and beneficial for overall well-being. Hence, this introduction addresses the distinction between the two most popular exercise methods.
Is Walking Better Than Running?
Cardiovascular exercise is done by many people in both walking and running. However, each has its slot where it fits in perfectly. The information on the aspects that can differentiate between the two is below.
Caloric Expenditure
Running consumes more calories than walking due to high-intensity levels. For instance, 160 pounds of runners burn about 606 calories over an hour at five miles per hour. But a walker with an average speed of 3.5 miles per hour will burn only 314 calories. This means that running is better for losing weight because it leads to higher caloric loss.
Accessibility and Fitness Levels
Walking may not burn as many calories as running. But it is ideal for everyone regardless of their fitness levels. It is also appropriate for those who are new to working out. Even the ones who have some sort of physical limitations can benefit as a result of walking. Furthermore, walking improves cardiovascular health and energy levels and enhances overall fitness goals.
Speed and Power Walking vs. Running
Walking at high speed and power walking are workouts that can cause heart rates to rise. It is similar to when the beat rises when jogging or running. Speed walking demands faster steps. Hence, it is a practical approach to burning off excess fats and increasing aerobic capacity for people who do not like jogging or running exercises. On the other hand, power walking focuses on calorie-burning potential. One can even incorporate variations in paces to notice distinctive aerobic benefits.
Additional Techniques
Some possibilities include wearing a weighted vest when going on a walk or using dumbbells while one walks. Walking uphill on a treadmill or uneven terrain such as hilly areas also burns as many calories as running and helps engage muscles.
Source: Freepik
Benefits vs. Risks
Walking is less likely to lead to injury than running. Running, however, comes with more risks of injury, including stress fractures and shin splints.
Consequently, walkers have lower chances of sustaining injury compared to runners. However, this does not mean that walkers cannot achieve significant health benefits. As a result, it is on you, is walking better than running or not.
What is Cardio?
Cardio refers to a term that includes numerous workouts, targeting multiple muscle groups in the body. Walking and running are some of them. Well, now let us discuss various health benefits as a result of incorporating cardio exercises into a workout regimen:
1. Weight Control: Helps in losing weight and maintaining body mass.
2. More Stamina: This will ensure individuals can participate in physical activities for long periods.
3. Robust Immune System: Engage in daily cardio exercise to reduce the chances of having a flawed immune system.
4. Long Life Expectancy: Regular cardio exercise is a great way to deal with common health problems and live a life longer than usual.
Additionally, doing cardio workouts also supports mental well-being. Studies show that only thirty minutes thrice weekly of moderate-intensity exercise can bring down anxiety and depression symptoms. Also, short durations of activity, such as three times a day and ten-minute walks, have the same effects on human mood patterns and improve human mental states. Some studies also suggest that running is proven as the best cardio for weight loss.
Source: Freepik
How To Prepare A Workout Plan: Walking Vs Running?
Beginners should aim at running 3-4 days per week to provide enough recovery time between sessions.
Warm up for a considerable time before getting started with anything. Begin with stretching exercises, then go for an easy-paced 5-minute walk. Gradually change into a power walk to further prepare you for running.
After finishing the run part of the workout, cool off with a five-minute walk. Reduce your pace gradually in this period so your body returns to its normal resting state.
Spend about thirty minutes working out. A five-minute warm-up, a twenty-minute run or walk, and a progressive five-minute cool-down should come first.
To Sum It Up
In conclusion, walking and running both contribute to good cardiovascular health. For beginners, they can start by just walking for fitness. While those who want weight loss or higher calories burnt may go jogging. Speak with your healthcare provider before jumping to a conclusion. Ultimately, you must decide what suits your overall body and your health problem. Be it running or jogging, only if you think your body wants any out, go for that option in the first place.
References
Bubnis, D., Chertoff, J. (2020, March 30). Which Is Better for Your Health: Walking or Running?. Healthline.
