According to the American classification of the Centers for Disease Control and Prevention (CDC) , running presupposes a type of strength exercise, defined with the adjective “vigorous”, since runners usually finish the session bathed in sweat and breathless. They burn about eight times more energy than they would sitting on the couch. Walking, on the other hand, is a “moderate” exercise that requires 3.8 times more energy than sitting.
Common places
For many, running is a better and more effective workout than walking, but that’s not always the case. “People typically burn more calories running than walking,” explained certified running coach Steve Stonehouse . “But there are many factors that will decide which would be better and they are mostly specific to the individual.” So you can’t make a generalized speech, but every situation and every training need are separate.
Variables
Likewise, walking may not always be easier. “You can do a well-structured walking workout and it can be very difficult,” Stonehouse added. “Variables like speed, incline, and duration will all affect the effectiveness of your workout.” A 30-minute walk at a light pace won’t produce the same results as a high-intensity speed workout for a run, but the same is true for an easy jog, a brisk jog, and a walking workout that includes varying degrees of incline.
Differences
Running takes less time , benefits endurance, heart health, mood and sleep. If you alternate sessions of fast running with those of slow running, the latter also increases muscle endurance. On the other hand, walking is one of the most accessible forms of exercise there is, it allows you to recover energy if you are tired and tired from a previous intense and prolonged effort and it is more prudent for the joints, which does not overload (which which instead happens in running).
Weight loss
Running burns more calories than walking, since walking is more aerobic than walking. Running for more than twenty minutes consumes more calories. But to lose weight it’s not enough just to “burn” more: you need a less caloric diet by introducing smaller quantities of food. The ideal way to lose some weight is a balanced mix that includes physical activity, nutrition, rest, and a healthy life.
The necessary times
According to US physical activity guidelines , adults need at least 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week . Put like this, 150 minutes of movement seem like a lot, but they shouldn’t be tackled all at once: they can be divided into shorter “time blocks”. For example, they could be spread over 5 days a week, 30 minutes a day for walking. Or, again over the course of seven days, you could do a 1.5-hour session of jogging or running and then “spend” the other 75 minutes walking and other moderate activities. Surely walking is better than lounging on the sofa.
Progression
Both activities, however, are also good for the mind , allow you to release stress and help keep you young and healthy. A longer, brisk walk and a shorter, slower run tend to offer the same cardiovascular and health benefits. It’s why the World Health Organization recommends 150-300 minutes of moderate activity per week (such as walking) or 75-150 minutes per week of vigorous activity (such as running).