Running Vs. Walking For Weight Loss & Toning

Walking and running are aerobic activities that produce several health benefits, including weight loss and muscle toning. Because of the different impact level and intensity, you can get faster results doing one over the other. However, your fitness level and health can limit your ability to run. Always consult your doctor before beginning a new exercise program.

Weight Loss

Both walking and running promote weight loss by increasing your metabolic rate and calorie burn. The amount of calories you burn depends on your exercise intensity and duration, as well as your weight. Running is a higher-intensity activity and thus burns more calories. However, walking can be done for longer periods of time, which adds to the calorie burn. A 160-lb. person walking at a pace of 2.5 mph for 60 minutes burns 230 calories, while walking for 120 minutes burns double the calories. Running for 60 minutes at a pace of 5 mph, burns 610 calories, and at a pace of 10 mph, 1219 calories, according to the Bodybuilding.com. Increase your calorie burn by walking uphill or adding weights in the form of a backpack or wrist weights.

Muscle Toning

Running and walking also tone your body by increasing the workload for your muscles. Muscle contraction causes stress, your muscles respond to this stress by increasing mass and strength. Although both walking and running help tone and strengthen your muscles, running produces better results due to the faster pace and harder impact. Increase your muscle toning by walking uphill or by using dumbbells, backpack, wrist and/or ankle weighs.

Safeness

Walking is generally a better choice of activity if you are overweight or have conditions affecting the heart, knees, joints or back. Walking is a great form of exercise for beginners that helps build endurance, burn fat and improve muscle strength. Once your fitness is improved, you can start adding speed and running to your exercise routine. Walking also has a lower rate of injury, making it a suitable exercise for the elderly. If you have health conditions, such as osteoporosis, arthritis, heart disease or high blood pressure, consult your doctor about a safest exercise for you.

Recommendations

Besides helping you lose weight and tone muscles, walking and running offer other health benefits as well. Regular running or walking help lower your blood pressure and cholesterol, and help reduce your risk for cardiovascular disease and type 2 diabetes. The Centers for Disease Control and Prevention recommends you get 150 minutes of moderate-intensity activity, such as walking, or 75 minutes of vigorous-intensity activity, such as running, every week.