Walking or running? There’s no one right answer to sports world’s most Shakespearean question! Both walking and running are highly beneficial exercises for overall health. Regular practice of either can reduce the risk of hypertension, cholesterol, diabetes, and heart disease. They both improve mood in the short and long term and help preserve mental health. However, they have different effects on the body and bring different benefits in the long and short term. Like our diet, our exercise plans should also be tailored according to our own bodies, desires, and goals. Knowing exactly what each exercise does helps us draw a better path and achieve more effective results. We’ve laid out the sports world’s most contentious comparison in light of their benefits to holistic health!
Benefits of Walking
Walking is historically the dominant mode of movement in Blue Zones, where people have exceptionally long healthy lifespans. Walking is very effective in maintaining overall health and is accessible, applicable, free, and practical for people of all ages and physical strength levels.
Boosts Creativity
Walking is not only a physical exercise but also a mental one! According to a study, the ability of “creative thinking” increases by 60% while walking compared to sitting. This improvement is valid for walks both indoors and outdoors because it’s the act of walking itself, not the atmosphere, that supports this ability. The causal relationship between creativity and walking is still being researched.
Preserves Bone and Joint Health
Walking is an excellent low-impact exercise. It’s more successful in preserving joint and bone health than running because there is always one foot on the ground when walking, whereas in running, both feet are off the ground at times. This regular jumping motion in running applies significant force, especially to the joints. Research suggests that regular runners are more likely to have foot-related issues and higher injury risks compared to regular walkers. To prevent this, runners should follow a good stretching routine before and after exercises, make the right shoe choices, and gradually increase the intensity of running.
On the other hand, both exercises are successful in increasing bone density. This is very beneficial for preventing falls, fractures, sprains, and improving balance, especially in older age.
Active Recovery Exercise
Including recovery days in a sports routine is as important and necessary as the exercise itself. However, recovery days do not always mean staying completely inactive. Passive recovery involves complete rest and repair mode without any additional strain on the body; this includes relaxation practices like massage, foam rolling, sauna, hot-cold showers. Active recovery means still moving the body with low-impact exercises to rest and stimulate muscle renewal. Walking is one of the best methods of active recovery. It is also one of the best forms of exercise for people who have experienced past injuries or surgeries and should avoid high-impact exercises.
Benefits of Running
Running, like walking, is closely associated with longevity. A study has shown that male runners live 3.8 years longer and female runners live 4.7 years longer than non-runners. However, running is a physical capability demanding exercise that requires proper pre- and post-execution and frequency management.
Burns High Calories Quickly
We burn almost twice the calories while running as we do while walking. The main reason is that the heart rate is much faster during running. If the goal is to burn high calories quickly and reap other health benefits, running is more effective than walking.
Supports Mental Health
As breathing and heart rates increase during running, circulation speeds up and clean blood reaches organs faster, including the brain. According to research, the increased circulation in the brain during running supports mental health; it reduces stress levels and alleviates symptoms of anxiety and depression.
Improves Posture, Increases Core Strength
During walking, the body almost always maintains the same posture. Running, however, is much more dynamic and variable. The body continually finds itself in different speeds and situations. Maintaining balance against all these variables is an exercise in itself. It strengthens the muscles along the spine and improves posture. Controlling the body during the jumping motion strengthens abdominal and back muscles and increases core strength (core strength).
Which One is More Suitable for You?
An exercise beneficial for one person may not be for another. A sports routine should be designed to meet the desires and needs of the body. Also, the goals aimed with sports should be determined, started at an appropriate level of athletic performance, and gradually intensified. With all these considerations, you can decide which exercise might be more suitable for you by considering the following factors.
If you are new to exercise, have a history of injury/rehabilitation, or see sports as a time to gather your thoughts, walking might be preferable,
If you have no physical restrictions, want to increase calorie expenditure, strengthen your body, and improve athletic performance, running might be more suitable for you.