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Many people ask us which is better, running or walking. The answer is that it depends. The decision is personal, and it is necessary to evaluate the advantages and disadvantages of each exercise to determine which one best suits our needs.
Running and Walking provide improvements to our mental and physical health.
There are a few differences between the benefits of walking and running for our health. Both improve our circulation, immune system, and self-esteem and ward off depression. Running provides greater aerobic capacity and muscular strength. Walking, on the other hand, generates less impact on our joints.
Running and walking are inexpensive activities
We just need the right shoes and we can exercise. We also recommend purchasing a heart rate monitor or sports watch or downloading an application that counts steps and measures distance.
Running allows us to lose weight faster
It sounds logical to think that running consumes more calories than walking. However, walking vigorously and at a high heart rate will bring us quite close to the consumption of a runner. Walking at a brisk pace burns about the same number of calories per kilometer, although it takes longer to reach the same distance.
Which uses more calories, running or walking?
| sport or activity | MET | |
|---|---|---|
| Walking | ||
| 3 Kilometers in an hour in a horizontal plane | 2.5 | |
| 3 kilometers in one hour downhill | 3 | |
| 4 kilometers in one hour | 3 | |
| 5.6 kilometers in one hour | 4 | |
| 6.4 kilometers in one hour | 4 | |
| 7.2 kilometers in one hour | 4.5 | |
| Accelerated pace greater than 7.3 km/hour | 6.5 | |
| On the rise | 8 | |
| Jogging | ||
| 8 km/hour (pace of 7.5 minutes per kilometer) | 8 | |
| 8.3 km/hour (pace of 7.22 minutes per kilometer) | 9 | |
| 8.6 km/hour (pace of 6.25 minutes per kilometer) | 10 | |
| 10.7 km/hour (pace of 5.6 minutes per kilometer) | 11 | |
| 11.2 km/hour (pace of 5.35 minutes per kilometer) | 11.5 | |
| 12 km/hour (pace of 5 minutes per kilometer) | 12.5 | |
| 12.5 km/hour (pace of 4.7 minutes per kilometer) | 13.5 | |
| 13.8 km/hour (pace of 4.35 minutes per kilometer) | 14 | |
| 14.4 km/hour (pace of 4.2 minutes per kilometer) | 15 | |
| 16 km/hour (pace of 3.75 minutes per kilometer) | 16 | |
| 17.5 km/hour (pace of 3.42 minutes per kilometer) | 18 | |
| Jogging uphill | 15 |
Calculation of caloric expenditure for different sports
To convert 1 MET to Kcal. /min. Apply the following equation:
Kcal. /min.= MET x 0.0175 x YOUR WEIGHT (Kg.)
Walking hurts less
When walking there is no flight phase so less impact and load is generated on our joints. This will reduce the number of muscle and skeletal injuries associated with physical activity.
Who can walk
Walking does not require any prior training. Any day is a good day to start walking, and even people who have health problems such as diabetes, osteoporosis, or obesity can and should walk.
It is very difficult (if not impossible) to overtrain while walking. Given the physical demands of running, many runners suffer from injuries or overtraining, but that doesn’t happen when walking.
How to start running or walking?
It is proven that walking is the first step to starting any other physical activity, especially for very sedentary or overweight people. If you want to start walking and then run, we suggest our Plan to Start Running
The important thing is not to be sedentary in front of the TV or computer. You decide if you run or walk but move!
Looking for a plan that trains with you, not against you?
At running.COACH, we don’t just build a schedule. We create a smart, living plan that evolves with you. It understands your level, your race goals and your real life. Whether you sync your GPS watch or train straight from our iOS or Android app, your plan adjusts automatically as you improve.
From day one, you’ll feel the difference:
- A fully personalized, dynamic plan designed for you.
- Automatic sync and effortless workout tracking.
- Real-time updates when life happens, including missed sessions, new races or schedule changes.
- Simple, science-backed guidance to train smarter and recover faster.
🎁 Start today and enjoy your first 30 days free.
Because the best training plan isn’t one you follow. It’s one that follows you.app.
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