Misconceptions abound about whether running or walking is more effective for weight loss. Although you will generally burn more calories by running for a set time or distance then by walking for the same period, which exercise is better for you will depend on your specific situation -- your lifestyle, pace of running and walking, and your health background. Your health care provider will be able to guide you.
Similarities
Both running and walking offer significant benefits for your overall health and fitness. Whether running or walking is more beneficial for your overall fitness in your specific situation is certainly a decision worth making, but it is not the most important decision. The most important decision you can make is simply to become active at all. Either running or walking -- or any other form of physical exercise -- is far better than no exercise at all.
Differences
Walking is performed with one foot on the ground at all times; running occurs with both feet off the ground for brief periods of time. That does not necessarily mean that walking is a slow or sedentary exercise. Serious power walkers can achieve speeds of up to eight minutes a mile, which can be faster than some runners or joggers. Of course, most people are still able to run more quickly than they are able to walk, which means a running workout will generally be more time efficient than a walking workout.
Calories Burned
The calories you burn during a walking or running workout depends more on your heart rate for a set period of time than on the specific type of workout. However, most people are able to elevate their heart rate more easily while running than while walking. Running Planet analyzed a 2004 Syracuse University study that found that men burned about 124 calories during an approximately one mile run and 88 calories during a one mile walk.
Injuries
Runners can be vulnerable to a variety of health risks and injuries, such as shin splints, back pain, and aggravated knee or ankle joints. Injuries like these are frequently caused by the repeated impact of your weight dropping onto a hard surface after that brief moment when your feet are off the ground. Although the possibility for injuries due to a twisted ankle or similar accident is still present while walking, the potential for impact-related injuries is significantly lower.
References
- Healthy Exercise World: Running vs. Walking
- Nine MSN: Walking Versus Running --- What's Better?; September 2006
- Indiana Public Media: Running Vs. Walking: Which Is Better For You?; Don Glass; December 2005
- Running Planet: Run, Don't Walk -- The Truth About Running Versus Walking; Rick Morris
- The Runner's Guide: Running vs. Walking
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