Should you run or walk to optimize your efforts?
- Running burns more calories in less time and quickly improves cardiovascular fitness, but carries a higher risk of injury.
- Walking is safer, accessible to all, and offers similar long-term benefits, albeit at a lower intensity.
- The choice between the two depends on your personal goals, fitness level and preferences, with the possibility of combining the two to maximize benefits.
When you’re looking to get in shape, exercise plays a crucial role. Among the most accessible options, walking and running stand out.
The benefits of walking
Accessibility and security
Walking is an activity that is accessible to everyone, regardless of age or fitness level. It has a low risk of injury compared to running, making it a safe option for beginners and older adults. According to a study published in the Journal of the American Medical Association (JAMA)walking reduces the risk of cardiovascular disease, obesity, type 2 diabetes and certain cancers.
Impact on the body
Walking is a low-impact activity, meaning it puts less stress on joints and muscles. This is especially beneficial for people with joint pain or conditions like arthritis. Research from the Journal of Physical Activity and Health has shown that regular walking improves mobility and flexibility, reducing the risk of falls in older adults.
Weight management
Although walking burns fewer calories per minute than running, it can be just as effective for weight loss if done regularly and for sufficient duration. A Harvard Medical School study found that walking for 30 minutes a day can burn about 150 calories, contributing to long-term weight loss.
The benefits of running
Burn more calories
Running is a high-intensity activity that burns more calories in less time compared to walking. According to a Mayo Clinic study, running for 30 minutes can burn between 300 and 500 calories, depending on the intensity and the person’s weight. This makes it an ideal choice for those looking to lose weight quickly.
Improved cardiovascular fitness
Running strengthens the cardiovascular system by increasing heart rate and improving endurance. A study published in the Journal of the American College of Cardiology found that running just 5 to 10 minutes a day at a moderate pace can significantly reduce the risk of heart disease and stroke.
Mental well-being
Running releases endorphins, often called the happy hormones, which can improve mood and reduce symptoms of depression and anxiety. Research from the American Psychological Association has shown that regular runners have lower stress levels and a better quality of life.
Comparison: running vs walking
Efficiency and accessibility
- Run : More effective for burning calories and quickly improving cardiovascular fitness. However, it has a higher risk of injury and may not be suitable for everyone, especially beginners or people with joint problems.
- To walk : Less intense but safer and accessible to a wider audience. It is ideal for seniors, beginners and those looking for a low-impact activity.
Time and commitment
- Run : Allows you to burn more calories in less time, which is ideal for those with busy schedules. However, the intensity requires adequate recovery and may not be sustainable in the long term without good fitness.
- To walk : Requires more time to get the same caloric benefits, but can be easily incorporated into daily life, such as commuting to work or going for a walk.
Impact on mental health
- Run : More beneficial for endorphin release and stress management. However, it does require some motivation and can be difficult to maintain regularly without a passion for running.
- Marcher : Less intense but also offers mental health benefits, such as stress reduction and improved mood. It can be practiced outdoors, promoting a connection with nature.
Choosing the best option for yourself
The choice between running and walking depends on your personal goals, fitness level, and preferences. Here are some tips to help you decide:
- Assess your physical condition: If you are a beginner or have health problems, start with walking. You can eventually move on to running as your condition improves.
- Set realistic goals: If your main goal is to lose weight quickly, running may be more appropriate. For a sustainable and less strenuous activity, opt for walking.
- Combine the two: Alternate between walking and running to get the benefits of each activity and avoid monotony. This can also reduce the risk of injury.
In summary, whether you choose to walk or run, the important thing is to stay active and exercise regularly. Each activity has its own benefits and can be adapted to your needs and physical condition. By taking these elements into account, you can choose the option that suits you best to get back in shape in a healthy and sustainable way.