Almost everyone does some amount of walking, and the health benefits are easy to understand. It makes sense to expect running to be even better for your health. If so, how much better is it? How do the risks compare to the benefits? These questions matter because we want to get the most from our exercise routines, and we want to use our time efficiently. If running can produce the same benefits as walking, but in less time, it seems like a no-brainer. Let’s compare the two activities and consider how to best fit them into your life.
The Shared Benefits of Both Walking and Running
As America’s favorite form of exercise (and something that can’t be avoided for many people), walking has long been understood to provide numerous benefits to your health, including lower blood pressure, reduced risk of cardiovascular disease, improved cognitive function – even a reduced risk of cancer1.
Walking has also been linked to healthier aging in the world’s “Blue Zones”, a designation given to the parts of the world where people are recorded as living longer, healthier lives than in other parts of the world. When researchers study these Blue Zone populations, one of the primary lifestyle characteristics they seem to share is regular walking and other low-intensity physical activities2.
These known benefits of walking are also achieved by higher intensity activities like running. Both activities are also linked to improved mood and mental health. Exercise is known to promote your body’s release of endorphins, which can improve your mood and overall sense of well-being. Running, in particular, has been linked to a reduced risk of depression3.
There is no doubt that both of these activities have many long-term benefits for both your physical and mental health.
What Sets them Apart
If both walking and running share many of the same health benefits, it seems obvious that running would achieve these benefits more quickly and thoroughly. Wouldn’t it be best to simply replace all walking with running? That may be a good option for many people, but not all. There are some differences to consider:
Walking:
- Walking is more accessible and sustainable for many people.
- Walking is a lower impact activity with a lower risk of injury.
- Walking can be done easily almost anywhere, from quiet country lanes to bustling city sidewalks.
- Walking moves you at a pace that allows you to take in the scenery and enjoy your surroundings in a way that running does not.
Running:
- Running is higher intensity, allowing you to burn more calories and build cardiovascular fitness faster.
- Running can do more to build bone density and muscle strength.
- Running can be done in short bursts and may fit more easily into a busy schedule.
- Running, for people with healthy joints, can improve cartilage health and reduce the risk of arthritis4.
You may prefer one activity over the other depending on your fitness goals, your current health and joint status, your schedule and lifestyle, or any of several other factors. You may opt for a combination of the two – walking at times and running at others. Ultimately, both activities are healthy additions to any lifestyle, and how you choose to use them is up to you.
Some Tips to Help you Get the Most from Walking and Running
If you want to start walking and running more as part of your fitness routine, or if you want to make sure you get the most health benefits from the walking you already do, there are some practical things to consider.
When walking5:
- Keep your head up and looking forward.
- Keep your neck, shoulders, and back relaxed.
- Keep your back straight and your stomach muscles tight.
- Swing your arms freely with a slight bend in your elbows.
- Walk smoothly, rolling your foot from heel to toe.
When running6:
- Wear good running shoes that fit your feet properly.
- Be sure you are hydrated and well-rested.
- Be aware of excessive fatigue, sore muscles, and irritability. Know when to stop.
- See a physical therapist for a gait analysis to reduce the risk of injury and maximize the benefits.
Time and opportunities are limited, so it’s important to get the most benefit you can without taking any unnecessary risks. If you are first starting a new running routine, some pain or stiffness can be normal, but it should improve fairly quickly and be gone within 24 hours. If it doesn’t improve, stop and check in with a health provider.
Walking and running are both great additions to a healthy lifestyle. How much – if any – of each activity you want to add to your daily routine is choice for you to make. In either case, your long-term health has much to gain when you decide to take that first step.
At Strive! Physical Therapy Centers, we encourage our clients to embrace a healthy, active lifestyle. If you would like a professional gait analysis or to talk to one of our physical therapists about how to best add walking and running to your daily routine, we would love to hear from you. We have been serving Ocala and surrounding communities for more than 40 years, and we would be happy to help you with a professional consultation. Call us at 352.690.7777 or email us today to get started.
