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SEP 20, 2023

Walking vs. Running: Exploring the Health Differences for Exercise

Both walking and running have distinct differences in terms of intensity, impact on the body, and overall health outcomes. But which is the better exercise?

When it comes to choosing a form of exercise that offers a wide range of health benefits, walking and running quickly make an appearance. Yet these two activities, while seemingly similar, actually have distinct differences in terms of intensity, impact on the body, and overall health outcomes. But which is better: walking or running? To determine this, we’ve outlined the benefits of cardiovascular exercise, drawn up a direct comparison between the pros and cons of walking and running, and explored recovery plans post-walk or run.

Benefits of Cardiovascular Exercise

Before stepping into the specifics of walking and running, it's essential to understand the overarching benefits of cardiovascular exercise as a whole. Cardio basically refers to exercises that engage the heart and lungs, increasing the body's demand for oxygen. And here are some of the key advantages to incorporating cardio into your workout.

Heart Health

Cardiovascular exercise is known to strengthen your heart. It improves its efficiency in pumping blood, which can lead to lower resting heart rates and reduced risk of heart diseases.

Weight Management

Both walking and running can aid in weight management by burning calories. This helps in achieving and maintaining a healthy body weight, reducing the risk of obesity-related conditions like diabetes.

Mood Enhancement

Cardio exercise stimulates the release of endorphins. This can result in an improved mood, reduced stress, and an elevated sense of wellbeing.

Increased Lung Capacity

Regular cardio workouts improve lung function by enhancing oxygen exchange. This is beneficial for overall health and can be especially advantageous for those with respiratory conditions.

Better Sleep

Engaging in cardiovascular exercise can promote better sleep patterns, helping individuals fall asleep faster and enjoy deeper, more restful slumber.

Direct Comparison: Walking vs. Running



  • Lower Impact: Walking is a low-impact exercise that places less stress on the joints, making it a suitable choice for people of all fitness levels and ages; including those with joint issues or arthritis.
  • Accessibility: It requires minimal equipment (pretty much just comfortable shoes) and can be done virtually anywhere, making it one of the most accessible forms of exercise.
  • Sustainable: Walking is sustainable over a more extended period. It's easier to incorporate into daily routines, such as commuting, and can be maintained throughout one's life.
  • Beginner Friendly: It's an excellent starting point for those new to exercise or recovering from an injury. As you can gradually increase the intensity as your fitness improves.


  • Lower Caloric Burn: Walking burns fewer calories per minute compared to running, which may require more extended sessions to achieve the same calorie expenditure.
  • Time Intensive:Achieving certain fitness goals may require longer durations of walking compared to running, which can be less time efficient.



  • High Caloric Burn: Running is a high-intensity exercise that burns calories rapidly. It can be an effective choice for those looking to shed pounds or maximize their calorie expenditure.
  • Cardiovascular Fitness: Running can quickly improve cardiovascular fitness, as it challenges the heart and lungs at a higher intensity.
  • Time Efficiency: Due to its higher intensity, running can provide substantial health benefits in a shorter amount of time, making it ideal for individuals with busy schedules.
  • Mental Fortitude: Running often requires mental resilience, pushing individuals to overcome obstacles and set and achieve challenging goals.


  • High Impact: Running can put strain on the joints, especially if not done with proper form or on unsuitable surfaces. This can lead to overuse injuries or exacerbate existing joint problems.
  • Not Suitable for Everyone: It may not be suitable for beginners or individuals with certain medical conditions or injuries, as it can place significant stress on the body.

Recovery Plan and Advice

Regardless of whether you choose walking or running, proper recovery is crucial to minimize the risk of injury and ensure long-term fitness success. Here are some recovery tips post-walk or run.

Cool Down

After your exercise session, spend a few minutes cooling down with gentle stretches. This helps reduce muscle tension and improve flexibility.


Rehydrate your body by drinking water or an electrolyte-replenishing beverage, especially if you've sweated heavily during your exercise.


Consume a balanced meal or snack within a couple of hours after exercise to aid in muscle recovery. Include a combination of carbohydrates and protein for optimal recovery.


Ensure you get adequate sleep and rest between exercise sessions to allow your body to repair and adapt to the physical stress.


Incorporate other forms of exercise into your routine to prevent overuse injuries and improve overall fitness. For example, if you primarily run, consider adding swimming or cycling to your regimen.

Listen to Your Body

Pay attention to any signs of overtraining or injury - such as persistent pain or excessive fatigue. If you experience these symptoms, take a break and consult with a healthcare professional if needed.

Moderation: The Best Step Forward


In the debate between walking and running, it's important to note that both activities offer significant health benefits. The choice between them should be based on individual preferences, fitness goals, and physical condition. However, the ultimate step toward optimal health lies in moderation and balance.

For many individuals, a combination of walking and running can provide the best of both worlds. Here's how you can achieve this balance:

Interval Training

Incorporate intervals of running into your walking routine. For example, alternate between walking and jogging for short bursts during your walk.

Alternate Days

Designate some days for walking and others for running, allowing your body to adapt to both forms of exercise while reducing the risk of overuse injuries.

Progressive Approach

Start with walking and gradually increase the intensity by incorporating more running as your fitness level improves.

Set Goals

Establish clear fitness goals, whether they involve weight management, cardiovascular health, or personal achievements, and tailor your exercise routine accordingly.



In conclusion, the debate between walking and running for exercise is not necessarily just about determining which is superior but recognizing that both offer unique advantages. The real key is to find the right balance that aligns with your fitness goals and individual capabilities. Regardless, engaging in regular cardiovascular exercise, whether through walking, running, or a combination of both, is a commendable step towards improved health and well-being. So, lace up your sneakers, step outside, and take that first stride towards a healthier, happier you.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.

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