Walking and running are both types of aerobic exercise that have several health advantages and increase total energy expenditure. However, they differ in intensity, duration, and energy expenditure per unit of time.
Intensity: Walking is often a low- to moderate-intensity activity. It consists of fluid movements of the legs and arms at a moderate tempo. Running is typically a more intense activity than walking. It entails quicker movement, higher impact pressures, and enhanced cardiovascular demands.
Speed: Walking typically ranges from 3 to 4.5 mph (5 to 7 km/h). Running involves faster speeds, which normally begin around 5-6 mph (8-9 km/h) and increase significantly for trained runners.
Energy Expenditure: Walking requires less energy than running. It normally ranges from 3.5 to 6 METs (metabolic equivalents), depending on pace, terrain, and personal fitness level. Running: Running expends more energy per unit of time than walking. The energy expenditure while running might range from 7 to 12 METs, or even greater for vigorous running activities.
Calories Burned: Walking burns fewer calories per unit of time than running. Walking, on average, burns between 90 and 120 calories per km, depending on speed and weight. Running burns more calories per unit of time than walking. Running burns about 120–200 calories per mile, depending on speed and body weight, thus it may be more beneficial for weight control. However, regularity, consistency and persistence to any exercise program are essential for meeting weight loss objectives.
Impact on Joints: Walking is a low-impact workout that is ideal for people with joint concerns or who are new to exercise. Running causes greater impact pressure on the joints, particularly at higher speeds. Proper footwear and running technique are vital for lowering the risk of injury.
Overall, both walking and running increase energy expenditure and have several health advantages. Personal preferences, fitness objectives, and factors like joint health and general physical condition influence the decision between walking and running. A mix of them can also be used in a well-rounded fitness program to maximise benefits while reducing the risk of injury.
Reference:
1. Hall, C. et al., (2004). Energy Expenditure of Walking and Running: Comparison with Prediction Equations. Medicine & Science in Sports & Exercise. (December):2128–2134. DOI: 10.1249/01.mss.0000147584.87788.0e.
2. Loftin, M. et al., (2010). Comparison of Energy Expenditure to Walk or Run a Mile in Adult Normal Weight and Overweight Men and Women. Journal of Strength and Conditioning Research, 24, 2794-2798. https://doi.org/10.1519/JSC.0b013e3181cc26cd.
3. Wilkin, L.. et al., (2012). Energy Expenditure Comparison Between Walking and Running in Average Fitness Individuals. Journal of Strength and Conditioning Research, 26, 1039–1044. https://doi.org/10.1519/JSC.0b013e31822e592c.
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