Is Walking As Good A Workout As Running?

There are many reasons why people start running: to stay slim, boost energy, or snag that treadmill next to our longtime gym crush (please follow ourgym etiquette tipsbefore making any moves though!).Running can help keep the heart healthy, improve mood, andstave off sickness; plus recent studies have found running is a great way to lose and maintain weight [1] [2].But research suggests going full speed isnt the only route to good health[1] [3].

Now Walk (or Run?) It Out The Need-to-Know

While walking can provide many of the same health benefits associated with running, recent research suggestsrunning may be the better bet for those looking to shed some pounds [4] [5]. Unsurprisingly, people expendtwo-and-a-half times more energy running than walking, whether thats on the track or on the treadmill [6]. So for a 160-lb person, running burns about800 calories an hour[2]compared to about 300 calories walking. And that equates to a pretty sizeable slice of pizza (who doesnt love cheat day rewards?).

More interesting, a recent study found that even when runners and walkers expended equal amounts of energy (meaning walkers spent more time exercising and covered greater distances), runners still lost more weight [7]. Not only did the runners begin the study slimmer than the walkers; they also had a better chance of maintaining their BMI and waist circumference. Another recent study[3] supports the idea that running or brisk walking might be the better bet. Researchersfoundspeedier folks tend to be healthier than the slowpokes, even if those going slowly spend more time exercising[8]. (Of course, its possible that less healthy people are more inclined to walk slowly in the first place.)

That difference could possibly be explained by another recent study[4], which suggests that running regulates our appetite hormones better than walking [9]. After running or walking, participants were invited to a buffet, where walkers consumed about 50 calories more than they had burned and runners ate almost 200 calories fewer than theyd burned. Runners also had higher levels of the hormone peptide YY YY, which may suppress appetite.

Beyond losing weight, walking may still be super beneficial to our health [10]. Researchers looked at data from the National Runners Health Study and the National Walkers Health Study and found thatpeople who expended the same amount of calories regardless of whether they were walking or running saw pretty much the same health benefits. Were talking a reduced risk of hypertension, high cholesterol, and diabetes, and better cardiovascular health.

But even the most time-efficient athletes might want to think twice before sprinting away all the time.Running puts morestress on the body[5]and increases the risk for injurieslikerunners knee, hamstring strains, and the dreadedshin splits(which plague even the mostconsistent runners). And of course, some people simply prefer totake things slow[6].

Walk This Way Your Action Plan

When running isnt in the cards, walking with weights might be the next best solution to getting in an energized workout. One study showed walking at a 4 mph on the treadmill with hand and ankle weights was comparable to jogging at 5 mph without the extra poundage[11]. (And if anyone looks twice, hand weights are totally in right now[7], dont they know?)

No matter which pace feels right, always make sure the body is ready for action. Sixty percent[8] of runners experience an injury serious enough to keep them from being active. So remember that a sweat session may be too strenuous if talking to that workout buddy leaves us gasping for air (aka the talk test FAIL). Listening to the body and completing a proper warmup and cool down are all ways to prevent injuries, so stay informed and spend more time running on the treadmill (and less time running to the doctor) [12].

Bored with both walking and running? There are about, oh, a bazillion other ways to keep active, from yoga and pilates to weight lifting and mountain biking, and pretty much everything in between. Dont be afraid to try new activities to stay happy and healthy!

The Takeaway

Regular cardio (at any speed) can help keep the body healthy, not to mention improve mood and energy levels. But, lap for lap, running burns about 2.5 times more calories than walking. Running may also help control appetite, so runners may lose more weight than walkers no matter how far the walkers go. Still, running isnt for everyone; going full-speed might increase injury risk.Adding hand and ankle weights can help pick up the intensity while maintaining a slower pace.

Photo by Justin Singh

More From Greatist:

How to Run Your Best 5K Ever88 Unexpected Snacks Under 100 CaloriesWhy Being Overweight Might Not Matter as Much as You Think[9][10][11]

Works Cited

1. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Williams, P.T. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA, USA. Medicine and Science in Sports and Exercise 2013 Apr;45(4):706-13.[12]
2. Long-term effects of aerobic exercise on psychological outcomes.DiLorenzo, T.M., Bargman, E.P., Stucky-Ropp, R. Department of Psychology, University of Missouri-Columbia, Columbia, MO. Preventative Medicine, 1999 Jan;28(1):75-85.[13]
3. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction. Williams, P.T., Thompson, P.D. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA. Arteriosclerosis, Thrombosis, and Vascular Biology 2013 Apr 4. Epub ahead of print.[14]
4. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction. Williams, P.T., Thompson, P.D. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA. Arteriosclerosis, Thrombosis, and Vascular Biology 2013 Apr 4. Epub ahead of print.[15]
5. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Williams, P.T. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA, USA. Medicine and Science in Sports and Exercise 2013 Apr;45(4):706-13.[16]
6. Energy expenditure of walking and running: comparison with prediction equations.Hall, C., Figueroa, A., Fernhall, B., et. al., Department of Exercise Science, Syracuse University, Syracuse, NY. Medicine and Science in Sports and Exercise, 2004 Dec;36(12):2128-34.[17]
7. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Williams, P.T. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA, USA. Medicine and Science in Sports and Exercise 2013 Apr;45(4):706-13.[18]
8. The Relationship of Walking Intensity to Total and Specific-Cause Mortality. Results from the National Walkers Health Study. Williams, P.T., Thompson, P.D. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, California, USA. PLoS One 2013 Nov 19;8(11): e81098.[19]
9. Influence of Running and Walking on Hormonal Regulators of Appetite in Women.Larson-Meyer, D.E., Palm, S., Bansal, A. Department of Family and Consumer Sciences, University of Wyoming, Laramie, WY, USA. Journal of Obesity 2012;2012:730490.[20]
10. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction. Williams, P.T., Thompson, P.D. Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, CA. Arteriosclerosis, Thrombosis, and Vascular Biology 2013 Apr 4. Epub ahead of print.[21]
11. Intensity and energy cost of weightedwalkingvs.runningfor men and women.Miller, J.F., Stamford, B.A., Journal of Applied Physiology, 1987 Apr;62(4):1497-501.[22]
12. Warm-up and stretching in the prevention of muscular injury.[23]Woods K., Bishop P., Jones E., Human Performance Laboratory, University of Alabama, Tuscaloosa, AL, Sports Medicine, 2007;37(12):1089-99.

References

1. ^ health (www.forbes.com)
2. ^ 800 calories an hour (www.mayoclinic.com)
3. ^ recent study (www.ncbi.nlm.nih.gov)
4. ^ another recent study (www.ncbi.nlm.nih.gov)
5. ^ stress on the body (www.marathonnation.us)
6. ^ take things slow (youtu.be)
7. ^ totally in right now (www.youtube.com)
8. ^ Sixty percent (my.clevelandclinic.org)
9. ^ How to Run Your Best 5K Ever (greatist.com)
10. ^ 88 Unexpected Snacks Under 100 Calories (greatist.com)
11. ^ Why Being Overweight Might Not Matter as Much as You Think (greatist.com)
12. ^ Greater weight loss from running than walking during a 6.2-yr prospective follow-up (www.ncbi.nlm.nih.gov)
13. ^ Long-term effects of aerobic exercise on psychological outcomes. (www.ncbi.nlm.nih.gov)
14. ^ Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction (www.ncbi.nlm.nih.gov)
15. ^ Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction (www.ncbi.nlm.nih.gov)
16. ^ Greater weight loss from running than walking during a 6.2-yr prospective follow-up (www.ncbi.nlm.nih.gov)
17. ^ Energy expenditure of walking and running: comparison with prediction equations. (www.ncbi.nlm.nih.gov)
18. ^ Greater weight loss from running than walking during a 6.2-yr prospective follow-up (www.ncbi.nlm.nih.gov)
19. ^ The Relationship of Walking Intensity to Total and Specific-Cause Mortality. Results from the National Walkers Health Study (www.ncbi.nlm.nih.gov)
20. ^ Influence of Running and Walking on Hormonal Regulators of Appetite in Women. (www.ncbi.nlm.nih.gov)
21. ^ Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction (www.ncbi.nlm.nih.gov)
22. ^ Intensity and energy cost of weightedwalkingvs.runningfor men and women. (www.ncbi.nlm.nih.gov)
23. ^ Warm-up and stretching in the prevention of muscular injury. (www.runnersworld.com)

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