Walking or running? Both are popular forms of exercise that people choose to maintain their health and physical fitness. While both activities primarily engage the lower body, walking and running differ significantly in terms of movement and technique. However, the differences between running and walking go beyond how they are performed.
In addition to their distinct techniques, running and walking offer different health benefits based on how they affect specific parts of the body. To better understand the differences between running and walking, read the information below.
1. Movement
Walking involves alternating leg movements, with one foot always remaining in contact with the ground while the other is lifted. As you take each step, your body should remain in an upright position.
Running, on the other hand, allows for greater freedom of movement and is less constrained by body positioning. Instead of maintaining a fully upright posture, runners typically lean slightly forward to help increase their speed and momentum.
One similarity between walking and running is the arm swing. In competitive race walking and running, swinging the arms is encouraged to help athletes generate greater speed and maintain momentum.
2. Distance
Race walking and running differ in the distances they cover. Race walking events are commonly held over distances of 5 km, 10 km, 20 km, and 50 km. Running events, on the other hand, range from 400 meters to 42 kilometers, depending on the race category.
It's worth noting that the 42 km distance refers to a marathon. Other running distances vary according to the event's purpose and are generally classified as sprints, middle-distance, or long-distance races. Sprinting is a high-intensity discipline that requires explosive power and speed, while marathons demand exceptional endurance over a much longer distance.
3. Technique
Running requires a brief moment when both feet are off the ground before the next foot lands. During each stride, the foot typically lands on the midfoot or forefoot before pushing off. Walking, in contrast, follows a heel-to-toe motion, with the heel making contact first and the foot rolling forward to the toes. In walking, one foot must remain in contact with the ground at all times before the other foot steps forward.
4. Speed
One of the most noticeable differences between running and walking is speed. Walking is generally performed at an average pace of 4–6 km/h. Running, by comparison, typically averages 8–12 km/h or faster, depending on an individual's fitness level and running ability.
5. Intensity
In terms of intensity, running requires significantly more energy than walking. During a walk, your heart rate and breathing generally remain steady, making it a comfortable activity that can be sustained for longer periods.
Running, on the other hand, is considered a high-intensity exercise because it demands greater energy expenditure. Your body works much harder while running, with your muscles generating the power needed to maintain speed and forward momentum.
Additionally, the higher intensity of running can stimulate the release of endorphins, which may contribute to the “runner's high” and have positive effects on mental health.
Read also: Benefits and Types of Running in Athletics
6. Calorie Burn
The difference between walking and running can also be clearly seen in their effects on calorie expenditure. One health benefit that can be compared is the number of calories burned during each activity.
Among the benefits of walking, calorie burning is one of the main reasons people choose this exercise. This is because burning calories can support a weight loss program. Walking at a moderate pace for 30 minutes can burn approximately 107–189 calories.
In contrast, running burns calories at a higher rate than walking. Running for 30 minutes can burn 255–670 calories, depending on an individual's speed and body weight.
7. Impact on the Joints
Walking is often the exercise of choice for athletes who are recovering from an injury because it does not place as much stress on the body. When walking, one foot remains in contact with the ground while the other prepares to take the next step. This helps reduce the amount of stress placed on the joints compared to running.
On the other hand, running involves lifting both feet off the ground and landing with greater force. As a result, it places more impact on the joints, particularly the hips, knees, and ankles.
It should be noted that walking may be a more suitable option for people with certain joint problems. If you do not have any joint issues, running can be an effective option for maintaining overall fitness and lower-body strength.
8. Heart Effects
Both walking and running have positive effects on heart health. Running and walking can help lower blood pressure, increase good cholesterol levels (HDL), and reduce the overall risk of cardiovascular disease.
However, the benefits of running in this regard are generally greater than those of walking. The higher intensity of running helps increase heart rate, strengthen the heart muscles, and improve cardiovascular fitness.
Even though it is less intense, walking still provides a number of benefits for the heart. With regular walking, the heart becomes trained to work more efficiently, and cardiovascular fitness can also improve over time.
If you rarely exercise, it is better to start with walking first because it has a lower impact. However, for those who want to maintain fitness by trying a new exercise routine, making running a daily habit can be an option.
Those are some of the differences between running and walking that can be used as a reference for choosing an exercise activity according to your body’s needs. Both running and walking naturally produce a lot of sweat if done for a long time. Therefore, make sure to meet your body’s fluid needs to avoid dehydration by preparing AQUA DULU.
For more convenience when going outside, you can choose AQUA 600 ml bottles. Remember, not all water is AQUA. AQUA is sourced from 19 selected mountain springs in Indonesia, with natural protective layers that help protect the water source. Therefore, AQUA is protected from contamination while still containing natural minerals.
In addition, AQUA tastes naturally cold without needing to be chilled. Hence, AQUA is suitable to drink after exercising or during hot weather. As an original Indonesian product, AQUA has Halal, BPOM, and SNI certifications, so it is guaranteed safe for consumption. So, don’t forget to #AQUADULU before running or walking. AQUA is 100% Pure, 100% Indonesian, and 100% Halal.
