Running vs Walking Difference and which is Better

Running vs Walking - Difference, Benefits and Risk

If you want to prevent weight gain, cardiovascular disease and stress, is it better to run or walk?
running vs walking

Cardiovascular activities are best way to keep yourself in shape and healthy. But, if you are not sure between running or walking or which one is safe and better for weight loss? Here you will find the best comparison between these two activities.

1. Running


Running is high intensity activity which burn calories faster, tone your body and it does not take much time because of its intensity. You can effectively burn fat, and almost 500 calories after 1 hour of running at 10 - 15 per km pace. If you want to lose weight quickly, then running is more effective than walking.

Good for your mental health because it lowers the stress, in short after doing few minutes of running you will feel much better. However, this is a great endurance activity which lowers the cardiovascular diseases while maintaining your weight.

Other Benefits of Running

  • Improves strength and power
  • Strengthens heart and lungs
  • Lowers the risk of aging
  • Fight against cardiovascular diseases
  • Lowers the stress level
  • Reduce bad cholesterol levels
  • Lowers the risk of diabetes
  • Keep your bones strong and prevent osteoporosis
  • Helps live longer
  • Strengthens the immune system
  • Boosts confidence level
  • Improves energy level and metabolism

2. Walking


Simple and very effective activity for every age group. Walking are loved by mostly seniors, because it is a completely safe activity, which has low risk of injury.

In fact this is extremely safe for your joints and has similar benefits as running. However, it is a low intensity activity which takes much time to burn same amount of calories compared to running.

Other Benefits of Walking

  • Lowers bad cholesterol
  • Prevent diabetes
  • Prevent cardiovascular diseases
  • Prevent Osteoporosis
  • Increases life expectancy
  • Relieves back pain and improves mental health.
  • Similar benefits as running.

3. Risk


Several studies show that people who run long duration could face different types of injuries. Like it is high intensity activity and the more intense the training, the greater the risk of injury.

Studies also shows that people who run or jog, are more prone to injury than those who just walk daily. Running associated injuries are; lower back pain, leg injuries, blisters and abrasion in foot.


Walking, on the other hand, it is low intensity activity which has very low risk of injuries. In fact, there are very few people who could get injured while walking. You could almost walk continuously without ever increasing your risk of getting hurt; it does not put stress on your joints and legs like running.

4. Walking or running: which is better for your health?

If your goal is to lose weight fast then running is more effective than walking. It is proven in studies that high intensity activities burn more calories at short duration.

If you prefer slow and moderate activity or have any leg injury, then walking could be best for you. In fact, both activities have similar benefits; reduces risk of hypertension, excess cholesterol, diabetes and heart disease.

However, running or walking both are good for you, so choose the activity that you find comfortable. If you are not in good physical condition then start with walking. Once you get stronger then you can switch to running but make sure moderation is the key for better health.

Walking vs Running: Last-Line

Running improves health more significantly than walking, which also help save your time. Since high intensity activity brings more benefits at short duration.

However, running increases the risk of injury so you should avoid too much running. With walking you are completely safe so you can walk as long as you can.

Always choose the activity you love or you can try both and see which one suits you.

Also read: Can I Lose Weight by Walking 30 Minutes Everyday

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