The Effects of Long Walks vs Short Runs

Ever wondered whether walking or running is more effective for weight loss while exercising indoors or outdoors? This article delves into the debate between these two popular aerobic exercises to determine which is more beneficial for shedding pounds and avoiding injuries.


1.Walking vs Running - The Basics

Running tends to burn more calories.

  • Walking : At least one foot always remains on the ground.
  • Running : Both feet are airborne at some point, increasing calorie burn.Caloric Burn Comparison:


2.Walking vs Running - Calorie Consumption

  • Running burns approximately twice as many calories as walking.
  • A study involving over 33,000 runners and 15,945 walkers found that walking can effectively reduce the risk of diabetes, high cholesterol, and hypertension, similar to running, when measured by time spent rather than distance.


3.Fat Burning and Efficiency

Running primarily uses carbohydrates but also burns fat significantly. Walking requires longer durations to achieve similar benefits due to its lower intensity.


4.Risk of Injury

Running imposes a greater impact on the body, increasing injury risks. A study by Radboud University Medical Center in 2015 revealed that most running injuries are due to overuse, affecting joints, muscles, and tendons. This higher impact makes running more susceptible to injuries, and the recovery time from these injuries is generally longer compared to walking.

Conclusion:

Running is more efficient in terms of calorie burning but carries an increased risk of injuries, making it less sustainable for some individuals.
In contrast, walking offers a safer approach to weight management and can be more sustainable over time.

Experts suggest a balanced approach, recommending running two to three days per week at a slow or average pace. Daily fast-paced running is not advised due to the higher risk of overuse injuries. For those not inclined to run, fast walking also provides significant health benefits.

When choosing the best exercise for weight loss, it's crucial to consider your personal goals, fitness level, and enjoyment. The most effective exercise regimen is one that you can consistently maintain: choose the activity you enjoy most, whether it's running, walking, or a combination of both.