Which is better - running or walking: for weight loss and for health

The question of which is better - running or walking, always remained an eternal cause for discussion. Today, there are many opinions on this subject. But you will need to decide for yourself what to cast your vote for. Running or walking for weight loss is an even more burning choice. Let's get it right.

Is it possible to compare?

To help you decide which of running and walking is better, which is more effective, we suggest that you separate both types of movement separately, identify the general and determine the differences. Then it will be easier to understand what is needed and why. Let's go!


This is our main movement - moving the legs relative to the horizontal surface. You can walk slowly, barely moving your legs, the speed will be 1-2 km per hour. It is possible faster, the average speed for walking is considered to be 5-6 kilometers per hour.

And you can go very quickly, right up to sports walking, the speed of which exceeds 10 kilometers per hour.

Incidentally, physiological parameters during sports walking are similar to body parameters during jogging and even faster running.

We conclude - you can walk in different ways. And each method and speed will have its own effect.

Walking is useful in the amount of 1 hour per day.

Anyone who gains a total of 1 hour of walking per day and thinks that he is getting the maximum benefit is a little wrong. When they say that it is useful to walk hour an day, they mean continuous walking. This is a cardio load. Remember how you breathe when walking intensively - accelerated. And how your heart behaves - accelerates.

Thus, brisk walking, like running, can give a cardio load.

There is a type of Nordic walking, with sticks in hand. Each step is accompanied by alternately raising and lowering hands with sticks. This is more useful than a regular walk, as the muscles of the hands are connected to the work. Hand movements make breathing easier, the lungs open more.

This means that the body receives better aeration than walking without sticks.

For sports purposes, it is best to walk in the forest zone, in parks. In general, it is better to walk where cars do not drive, where there is still fresh air. You should not take walks where strong odors are present, for example, near poultry farms and livestock farms. Bad smell can harm your well-being, you need to enjoy the air!

Walking will help to lose weight.

To start losing weight, a quick walk and proper nutrition are enough. Progress will go uphill, you just need to be patient.


Running is also different. You can jog, and you can arrange sprint races at speeds up to 30 kilometers per hour. Definitely, running has a good advantage regarding walking - this is the possibility of interval training.

No matter how fast a person walks, he goes on a run to accelerate further. Therefore, the maximum load from walking cannot be pulled out even for a second. But from running it can be learned.It is necessary to run as quickly as possible at least 20-30 seconds, then slow down and restore breathing. You can’t stop completely at this moment, jog, slow down as much as possible, if necessary, but run.

Jogging in the morning is much more active on the body than a quiet walk. The body will not wake up from a walk, on the contrary, it will want to sleep more. After all, walking does not raise pressure, does not speed up the heart so that you wake up. But if you run away - all this will change easily, even to the point that you are out of breath.

And how great is running for weight loss! Therefore, if we compare running and walking and talk about what is better for losing weight, the choice definitely stands in favor of running.

And what is healthier? Here the answers are very ambiguous, we will analyze it further. But here's exactly what you can say about running:

  1. Running burns more calories than walking.
  2. Running definitely spends more energy, makes the heart work faster, and the lungs breathe stronger and deeper.
  3. It is running that makes us sweat, it trains anaerobic endurance.

So what do you choose

Walking or running? What to choose, what to do?

Which is better - running or walking: for weight loss and for health

You are an active person and want your figure to be in good shape as long as possible so that you feel great day after day.

The good news is running and walking are great for achieving these goals. It all depends on your desire to keep in shape and the features of your health:

  1. Someone should not run fast because of diseases of the cardiovascular system. There remains the option of jogging or brisk walking.
  2. It is also impossible to run with certain diseases of the musculoskeletal system, injuries of the joints and spine, pregnancy.
  3. For those who are too lazy to run or have nothing to do, it is better to take walks.

    Walk to work if weather permits. 5 km to work? It doesn’t matter, to walk such a distance in a day - just right! You can return back already by car. Leave for the weekend on the nature, in parks, walk there in the fresh air. In winter, ski. You know that you can ski, but you can run.

    Use it!

  4. For those who want to learn a new sport, there is walking. Try it if interested.
  5. Have you noticed that grandparents began to appear in the parks with sticks in their hands? They walk and, as if skiing, are holding poles for Nordic walking. These are elderly people, everyone has some kind of diagnosis, but they still remain active, prolonging the years of their lives. Take an example!
  6. Are you losing weight? For weight loss, running or walking are the main factors in losing weight.

    Running, of course, will give the result faster. But walking is easier, we walk every day. And we’re not running so often. Therefore, maybe walking as a result will be more effective than running. After all, you can quit running.

    But you won’t completely give up walking.Develop the habit of walking before bedtime in your quarter so that the duration of the walk is 30-40 minutes. During this time, you will go from 3 to 5 km, depending on your speed.

Walking has practically no contraindications, but running is more difficult. You can run fast and slow.

Jogging is prescribed even for older people, and a quick run greatly loads the body, makes it work to the limit. For many people with various diseases, this can be simply harmful or even dangerous.

A diagnosis such as flat feet also interferes with running. But he doesn’t interfere so much with walking, although without special orthopedic insoles it is better to limit the extent of walking. The fact is that constant improper load at each step leads to deformation of the ankle, knee joint and hip.

As a result, hallux valgus deformity, chronic joint inflammation can be seen on the leg. Take care of your legs!

How to walk and how to run

This time we will not consider different training goals, just say that there are many of them. Just give an example of how to walk and run, just to be healthy and keep your body in good shape:

  1. You need to walk every day, trying to continuously walk with an average or fast step for at least 30-40 minutes. Ideally, this is done outdoors (for example, an evening walk in the park).
  2. You can run every day, or 2-3 times a week in the morning for 15-20 minutes.

    There is a desire - you can interval.

Types of load or why one does not replace the other

Walking - aerobic exercise. That is, the muscles manage to generate energy in the presence of oxygen. The body manages to deliver oxygen and necessary substances with blood to them. If there is a temporary burning sensation, then the next time it will be gone.

Since the muscles adapt to such an insignificant load very quickly. Muscles rarely sore from walking (but not ligaments).

And now try to run. Even a ten-minute run will have painful consequences for your leg muscles, if you have not run before. And what will happen after the interval run?

Jogging is aerobic exercise, but acceleration is already a threshold with anaerobic exercise.

There comes a time when blood is not able to get to all muscle cells, oxygen starvation begins. As a result, cells begin to generate energy differently. Lactic acid builds up, and you feel a burning sensation in your muscles. Walking will not give this, because you need maximum load.

It is this anaerobic effect that triggers the further process of the breakdown of body fats, which also lasts after training.

Walking will never have the same effect of increasing stamina as running. But running will never be as easy a way to help your health as a good walk.

We make the final conclusion: running will not replace walking, and walking will not replace running. So, you need to run sometimes, but walk more often. Walk every day, friends!



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