Benefits of Walking Versus Running
1. Walking is more efficient than running for weight loss, according to a study published in the “British Journal of Sports Medicine.” So if you’re not losing enough weight with your current exercise regimen, try switching from running to walking. Runners experienced only marginal increases in their energy expenditure compared to walkers who burned twice as many calories per minute.
Researchers concluded that the most economical way to lose weight is by walking at 3 miles per hour or working up to that speed gradually. You can also burn more fat by speeding up your walking pace beyond 3 mph.
2. Walking improves aerobic fitness without increasing blood pressure, heart rate, and plasma noradrenaline concentrations as much as jogging does, according to a study published in “The Physician and Sportsmedicine.” Researchers asked 10 healthy male subjects to run for 30 minutes at 50 percent of their maximum heart rate followed by 30 minutes of either walking or standing.
Walking provided the same benefits as jogging without increasing blood pressure, heart rate, plasma noradrenaline levels, or causing muscle damage. Although this study was small, it suggests that you can maintain your cardiovascular fitness by walking instead of running.
3. Walking is less traumatic on your joints than running, according to another study done by researchers at Brigham Young University in Utah. The research team found that knee force, tibiofemoral shear force, and tibiofemoral compressive force were all lower with walking than running.
Researchers believe that the lower knee stress associated with walking may help prevent osteoarthritis in the knees if walked regularly over many years. Even though running may provide more health benefits overall, you can reduce your risk of developing arthritis in your knees by taking frequent walks instead.
4. Walking is better for weight control than jogging, according to research published in the “Journal of Sports Sciences.” Scientists placed 35 overweight but otherwise healthy women on an exercise program that consisted of two 20-minute sessions per week at 80 percent of their maximum heart rate followed by a period of no exercise for 6 months.
At the study’s conclusion, both groups had similar improvements in aerobic fitness and total body fatness; however, the women who had walked lost more weight and abdominal fat than those who had jogged.
5. Walking eases depression better than running, according to a study published in the “American Journal of Preventive Medicine.” Researchers asked sedentary adults with mild to moderate depression to engage in either aerobic exercise (walking) or stretching for 30 minutes four times per week for 10 weeks.
Walking proved much more effective than stretching at relieving depressive symptoms and improving physical functioning without causing stress, anxiety, or fatigue. The authors concluded that walking is at least as good as stretching at reducing mild to moderate depression in sedentary adults and maybe an even better option because it’s easier and less likely to cause negative side effects such as increased tension or stress.
6. Walking may be the best exercise for those who have osteoarthritis in their knees, according to a study published in “Medicine and Science in Sports and Exercise.” Researchers compared aerobic exercise, muscle strengthening exercises, or a combination of aerobic and muscle-strengthening exercises for people with mild to moderate knee osteoarthritis.
After 8 months, participants who walked 2 miles on a treadmill 4 days per week for 40 minutes had greater improvements in pain-free walking ability than those who did other forms of exercise or who exercised less frequently or for shorter periods.
7. Walking is easier on your joints than running if you have arthritis of the hips or knees, according to research from the University of North Carolina. Researchers studied 216 people with osteoarthritis in one or both hips or knees and found that walking provided significantly greater pain relief than jogging.
The majority of participants did not experience increased joint stiffness, decreased range of motion, or soreness after walking the same distance they used to jog. This study suggests that walking is a safe aerobic exercise for many people with arthritis even if you can’t do it at your usual pace.
8. Walking helps you think better, according to research from Stanford University. Scientists asked sedentary adults ages 60-75 years old to complete 6 months of speed-walking 3 days per week for 30 minutes over the course of their normal daily activities (not on a treadmill).
Participants completed cognitive tests at the study’s start and conclusion to assess their memory, attention spans, and ability to pay attention. Those who speed-walked showed significant improvement in all areas, indicating walking improves brain function in older adults.
Differences Between Walking and Running:
In walking, all the feet can contact the ground at once, with each foot contacting the ground individually. In running, only one foot can touch down at a time and briefly hover over it before rising again to take its next step. This is called a stride. It is no surprise that walking takes longer than running because of this difference in mechanics.
But despite being more efficient runners have less stamina as compared to walkers as they need rest after covering a small distance(about 8 kilometers) as compared to walkers who cover that same distance without much fatigue/energy loss.
While walking both legs are engaged simultaneously whereas while running they provide support alternately. In walking there is a heel-strike on one leg followed by an inverted pendulum swing and heel-strike on the other leg. In running, a runner lands first on a forefoot after bending up at the knee and hip joints, followed by a push-off from this same foot.
However, in running the elastic energy of muscles is not enough to bring back your body to its normal position as that muscle contracts faster than normal speed. Running also places more demand on your brain which makes you tired quicker as compared to walkers.
One main reason for less stamina of runners against walkers is that while walking no one leg has to support whole body weight whereas while running every time we land one foot has to bear our entire weight and ankle and knee both have their limits so legs feel tired quickly than walkers due to high impact of feet on the ground.
Another interesting difference is that your body’s internal clocks are slightly different when you walk than when you run.
Walkers adjust their pace to match their stride with the speed of an internal metronome set at about one beat per 1.4 strides, whereas runners use a clock that ticks once per step,
a person’s ability to walk and run in turn depends largely on his/her height which can be estimated by measuring foot size.
the average height of someone who walks rather than runs is nearly three inches higher than for someone who runs. People who usually walk tend to have bigger feet in comparison with people who prefer running because larger size allows them to cover a greater distance in the same amount of time.
People who use walking as a way to commute usually have bigger feet than those who prefer running because it is efficient and economic; also walkers require less effort, spending more energy on covering great distances rather than speed.
Why is walking better than running for weight loss:
Running is better for weight loss than walking bcoz it burns more calories. Though if you are overweight you might require sustained long-term efforts rather than short burst efforts of running to burn fat fast.
however, if you are able to run 10 kilometers in 40 minutes then you will be a fitter, stronger and healthier person as compared to someone who just walks that distance in an hour or so.
If you can’t run 10 km then jogging is good for your health but one has to maintain a proper technique while doing so. A study suggested that the amount of time spent exercising needs to be increased gradually instead of increasing intensity/speed otherwise one may end up with injuries due to constant changes in workouts.
walking is good for health as compared to running as it reduces stress and blood pressure.
walking/jogging for 30 minutes daily is good as it improves our cardiovascular system, strengthens bones and muscles, and increases overall fitness.
we lose more weight through walking than by running because we burn excess calories which we consume during the day through walking rather than running so if one has a habit of eating junk food or anything high in calories then it better he/she tries walking to reduce weight as jogging cannot reduce weight so much faster bcoz it depends on how you eat not just on how frequently you exercise.
Also, runners tend to have higher resting metabolic rates which means they are always burning calories even when they are sitting still whereas walkers may eat more due to increased food requirements for energy and it is easier to burn most of the calories we eat rather than stored fats when one is running rather than walking.
Walking or exercise which is better for weight loss:
walking is not associated with weight loss but can help to lose weight.
However, walking at home rather than outside is better for health as it reduces the risk of injury due to falls which are common in people who are losing their eyesight or have other problems.
if you are trying to lose weight then jogging is good for your health because jogging has become one of the most popular forms of exercise among people today because it helps in improving cardiovascular fitness and strength, burning excess energy.
It also reduces the risk of stroke, diabetes, high blood pressure, heart diseases, etc. without causing any major injuries unlike running or playing contact sports like football.