Running or walking: what to choose for health
- Running burns more calories in the same amount of time.
- Walking is gentler on the joints and less prone to injury.
- Both activities are accessible without special equipment.
- The choice depends on your fitness level, goals, and health condition.
Introduction
Running and brisk walking are two popular forms of cardio workouts that are suitable for almost everyone. Let's evaluate their impact on the body to understand which option is better for you.
Energy expenditure
During running, the body expends more energy than during walking for the same duration, thus burning more calories. The intensity can be adjusted: light running or interval training allows you to tailor the load to your goals.
Walking is also effective for burning calories, especially if you maintain a brisk pace (about 6–7 km/h). During long walks, the total expenditure can equal that of moderate running.
Load on the joints
Running creates higher impact loads on the knee and ankle joints, which can be a problem if there are chronic conditions or injuries. With proper technique and suitable footwear, the risk is reduced, but it cannot be completely eliminated.
Walking exerts much lower impact loads, making it safer for people with musculoskeletal issues. At the same time, it still improves mobility and strengthens leg muscles.
Accessibility and practicality
- No special equipment is required – just comfortable shoes.
- Can be done anywhere: park, street, treadmill.
- Running often requires a smoother surface and, sometimes, more advanced footwear.
- Walking is convenient at any time of day and in any weather, making it easier to incorporate into daily routines.
How to choose the optimal option
Define your goals:
- Weight loss – running will speed up the process, but a fast walking pace will also yield results with prolonged practice.
- Joint health – walking or alternating walking with light running is preferable.
- Fitness level – beginners should start with walking, gradually transitioning to running.
- Time and schedule – if you only have 20-30 minutes, intense running will provide more benefits; with limited time, it's better to choose brisk walking, which is easier to fit into the day.
It's important to listen to your body, start with a warm-up, and gradually increase the load. If in doubt, it's recommended to consult a doctor or a physical rehabilitation specialist.
Frequently Asked Questions
Can running and walking be combined in one workout?
Yes, combined workouts (interval running/walking) allow you to gain the benefits of both loads and reduce the risk of injury.
How often should you train to see results?
Ideally 3–5 times a week for 30–60 minutes, but it's important to consider individual fitness levels and recovery.
Is special footwear needed for brisk walking?
Comfortable shoes with good cushioning are recommended, but they don't have to be as specialized as running shoes.
Can you run with knee pain?
With significant pain, it's better to choose walking or low-impact running, and also consult a doctor before starting training.
Sources: World Health Organization (who.int), American College of Sports Medicine (acsm.org), Ministry of Health of Ukraine (moz.gov.ua)
⚠️ The material is for informational purposes only and does not constitute legal advice. Rules and amounts may change — check for updates on official sources. Updated: August 10, 2026. Edited by MegaInet.art.
