Let's figure out what is more useful – running or walking – to burn extra calories, strengthen the cardiovascular system and improve the health of the body.
- For joint health: walking
- When there is little time for sports: running
- For recovery: walking
- For body activity: running
- For beginners: walking
- For improving bone density: running
- For longevity: running and walking
- For strengthening muscles: running
- For weight loss: walking and running
- What should you choose
Running and walking are the easiest options to stay active without spending money on a gym, and during quarantine, when everything was closed, they were the most convenient. But how do you choose which is more useful? It all depends on the problem you want to solve and your health.
It is often believed that running is better and more effective than walking, but this is not always true. Even taking into account the fact that we burn more calories when running. Walking seems too easy, and therefore almost ineffective, although it can be difficult, no worse than training.
There are several factors that can determine whether running or walking is better for you. We have compared these two sports in different categories so that you can determine which is best for you. Although trainers agree that it is better to combine them, changing them periodically.
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For healthy joints: walking
If you're looking for a workout that's gentler on your body, choose walking. It protects your joints more, since one leg is constantly in contact with the ground, and when running, you constantly take off the ground with both feet, and the contact with the ground occurs more sharply.
Your level of athletic training, age and weight matter : if you have problems with obesity, diseases of the cardiovascular system, or diseases of the spine, then running can be harmful to your health. Therefore, answering the question of whether it is better to run or walk in order to maintain healthy joints, it is better to choose walking, since it is not dangerous and has no contraindications.
Runners are also at greater risk of injury than walkers. Studies have shown that joggers are 25% more likely to encounter problems in the legs, Achilles tendon and tibia.
Although you can protect yourself here too – if you start running at a low speed and increase it very gradually. Unless you are training for a sporting event or playing soccer, you are unlikely to get seriously injured from recreational running. At the same time, running is a good prevention against osteoarthritis.
When there is little time for sports: running
100 meters of running and 100 meters of walking will bring the same benefit, but running will allow you to do it faster. So if you have little time for training, choose running. If you are not in a hurry, walking will suit you.
For recovery: walking
In sports, recovery after strength training is always necessary, but if you don’t want to take long pauses between classes, take up walking. The body will relax and still be in motion. Walking the day after an intense workout is a great way to exercise without causing any harm.
For body activity: running
When you walk, your body stays in the same position , and while running you change it, moving at different speeds or inclines. Changing position is important for the body. Pulling your shoulders back when running has a beneficial effect on both your strength and posture. In addition, runners develop gluteal muscles and strengthen tendons, which means they reduce the risk of injury in the future.
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For beginners: walking
If you are planning to start training after a long break, then jogging out of habit may be too much stress for your body. Then it’s easier to start exercising with walking in order to gradually load the muscles and avoid damage due to lack of preparedness. If you need to decide what is better for starting training, intense walking or running, then it is better to choose the former.
When your muscles get used to the exercise, switch to interval walking. It helps to more effectively strengthen the cardiovascular system, reduces the level of excess sugar in the blood and normalizes blood pressure. This workout is suitable even for those who have not yet played sports.
Interval walking technique:First you need to walk 30 steps at a fast pace, then walk 40-45 steps at a slower pace. It is necessary to continue walking with this alternation until you have walked two kilometers. It is enough to exercise 2-3 times a week.
It is better to conduct exercises in the fresh air, since during exercise your heart rate increases and your body needs more oxygen. If you are working out within the city, it is advisable to go for a walk in the early morning hours, while the air is even less polluted. So go to the nearest park.
After 30 days of exercise, you will notice that your blood pressure drops to normal, your blood sugar level is lower, and you will be able to lose a few kilograms if you are overweight.
To improve bone density: running
As we age, maintaining bone density becomes more of a concern, and many older adults are advised to walk to strengthen their bones. However, those who prefer to run have higher bone density levels than those who only walk. During jogging, your metabolism improves and more hormones are accumulated that are important for bone structure, such as vitamin D and calcitonin. As a result, the body absorbs more calcium and stores it in the bone mass, increasing its density.
We are talking about moderate training. If you run too much and regularly push your body to the point of overtraining, another metabolic process is triggered, which can cause your bones to become thinner. This can lead to injury or even fractures. Therefore, monitor the intensity of your activities and do not exceed the load that is comfortable for you.
For longevity: running and walking
Researchers confirm that both running and walking (regularly!) are good for health. Both types of exercise lead to the same reduction in the risk of hypertension, high cholesterol, diabetes and heart disease.
Additionally, both have positive effects on mental health, mood, self-confidence, and stress management. While you are walking, you can take your mind off your problems, relax and indulge in reflection. While jogging, happiness hormones are produced faster, you can escape from anxious thoughts and stop self-criticism.
Since endorphins are produced while jogging, your psychological state and mood will be calmer. This makes it easier for runners to fall asleep at night and enter REM sleep. This has a positive effect on your overall well-being, metabolic processes and increases your energy level every day.
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To strengthen muscles: running
When you walk, it is mainly the calf muscles that work. While jogging, the muscles of the back, shoulders, chest, hips and buttocks are strengthened. Therefore, when running, you can use more muscle groups and the workout will be more intense and with a high load. The effectiveness of running for training the calf muscles has been revealed. Strengthening them is important for developing endurance, providing support for the body, for balance and stability of the lower part of the body.
It is when the muscles of the buttocks are activated that the body burns calories much more efficiently, since metabolism accelerates, which means you will lose weight faster.
For weight loss: walking and running