To Walk or To Run?

If you’re someone who has ever thought about ways to stay in shape, get physically fit, or lose weight, you have very likely considered walking or running as a possible form of exercise. You’re not wrong. Both running and walking provide great cardiovascular benefits. Both can bring weight loss, and reduced risk of cancer, high blood pressure and chronic disease. Both improve endurance, circulation, and can improve mood and reduce depression. But which is actually better? The answer is not the same for everyone. It depends on your lifestyle, your health, your current fitness level, and your goals. With running, you can burn more calories in less time, but also have a higher risk of injury, both acute and chronic. With walking, you need more time to burn the same amount of calories, but also greatly reduce your risk of injury and have the added benefit of making it more social by adding a walking partner. Here’s a guideline based on some possible goals you may have.

Choose Running If:

• You want more cardivascular benefit
• You want to burn more calories
• You want to lose weight more quickly
• You want to train for a running event, or other endurance event
• You have less time for a workout
• You already have a baseline level of fitness
• You do not currently have any injuries or chronic conditions, particularly in your lower body

Choose Walking If:

• You’re just beginning an exercise program
• You want to avoid any possible injuries
• You want to also be social while exercising
• You are currently obese
• You want something that is easy
• You want something that requires no equipment or other costs

Some other things to keep in mind if you’re going to begin a running program:

• Get clearance from your doctor, especially if you have any physical condition
• Invest in a good pair of running shoes
• Always stretch before and after running
• Begin with a warmup; walking is easy
• Start small: A good beginning running program is to alternate walking and running; walk for 4 minutes and run for 1 minute for a total of 20-30 minutes; do this for several weeks or until the 1 minute of running begins to feel easier. Then slowly increase the running time 1 minute at a time (3 minutes walking with 2 minutes running, etc) until you’re running for the full 30 minutes
• Alternate days of rest with your running days

Some other things to keep in mind if you’re going to begin a walking program:

• Wear supportive shoes: you don’t need to invest in an expensive pair of walking sneakers, but you should wear shoes that have a sufficient sole to support your feet
• Walk at a brisk pace and then switch it up: add in intervals, alternating periods of fast pace walking with moderate pace
• Add in some inclines (hills, or treadmill)
• swing your arms or carry small hand weights or wear a weighted vest

For either activity, be safe. Stay hydrated by drinking water before, during, and after your workout. If running or walking outside, wear a reflective vest especially if approaching or during darkness, carry ID, your phone and a whistle, run or walk in a well-lit, heavily trafficked area, and no headphones. Lastly, whenever possible bring a buddy.

Most experts will tell you the best form of exercise is the one you’ll stick with, so if you’re still unsure about whether you should select walking or running, try them both and choose the one that gets you excited enough to put on those shoes and get yourself out there!