For weight loss and weight maintenance
The more calories you spend on exercise, the higher your chances of losing weight. In this regard, running beats walking, at least if you are limited in time.
Run at 10 km/h in 30 minutes will spend about 495 kcal, and a half-hour walk at a brisk pace of 6 km / h – only 135 kcal.
To burn the same number of calories, you have to walk twice as long as you run.
In one research The scientists analyzed data from 32,000 runners and 15,000 walkers over six years. It turned out that the latter spend half as much energy and weigh more.
What’s more, when intensity and time were equalized, runners lost more weight and waist inches than those who preferred to walk.
In addition to physical activity, nutrition is also important for weight loss, and here running wins again. In one experiment In 18 women who were walking or running, they measured portions of food after training, as well as the level of hormones that affect appetite and satiety.
Despite the fact that the runners spent more energy on training, after they ate even a little less than those who walked. As a result, their group had a negative calorie balance (-194 kcal), while the walking group had a slightly positive balance (+41 kcal).
Running reduces the feeling of hunger after exercise and increases the feeling of satiety after eating.
Thus, running is better for maintaining a good figure. But there is one important point: in order to lose weight and maintain weight, you need to do it constantly. Preferably for the rest of your life.
If just thinking about it makes you feel sick, there will be no benefit from training. Walking is easier to carry than running, causes almost no difficulties, and together with conversations, music or audio books, it is generally perceived as entertainment.
At the same time, just 10 minutes of brisk walking will help you spend an additional 50 kcal, and an hour-long walk will “work out” a small dessert.
For joint health
It is generally accepted that running puts more stress on the joints, which means it is more dangerous for them than walking. And indeed, in research with data from five thousand men and women found that it increases the risk of injury compared to walking.
Men who ran for more than half an hour a day were significantly more likely to get injured during a workout than those who ran for less than 15 minutes. But walking in any amount was safe for both sexes.
Even long and regular walks do not increase the risk of injury.
At least this is true for moving at a comfortable speed of about 4-5 km / h. But with fast walking, not everything is so simple.
In one research with the participation of 11 amateur athletes, scientists tested how the speed of movement affects the joints. It turned out that brisk walking (7.5 km / h) provides the same outward rotation of the knees as running. And at the same time, it makes the legs bend at the knees much more, which increases the load on the joints.
At the same time, running is not so dangerous. Moreover, it can become prevention osteoarthritis is a thinning of the articular cartilage that leads to pain and stiffness.
Analysis data of 74.7 thousand people showed that by running at least 1.8 km per day (12.4 km per week), people reduce the risk of this disease by 18%. And increasing the running volume to 5.4 km per day – by 50%.
Walking at a similar energy expenditure also helps reduce risk, but slightly less than running. What’s more, the scientists noted that runners were more likely to reach the required level of activity than walkers and weigh less. Being overweight is one of the major risk factors for osteoarthritis.
In other scientific works recognize that amateur jogging is far from the most dangerous activity for the joints. Football players, competitive powerlifters, elite long-distance runners, and those who don’t play sports at all should be much more worried.
AT analysis A study of 114,000 people found that only 3.5% of amateur runners had osteoarthritis of the knee or hip, while 10.2% of non-athletic runners suffered from thinning cartilage.
Unless you’re doing crazy amounts of exercise, running won’t kill your joints, it will protect them.
And to avoid other possible injuries, it is enough to choose the right load. For those who want to be sure to rule out any injuries or already suffer from diseases of the musculoskeletal system, long walks at a comfortable pace are suitable – they will provide less stress on the joints.
For health and longevity
To support health, WHO advises do 150-300 minutes of light activity per week or 75-150 minutes of moderate activity. In other words, you can walk for 20-40 minutes every day or run for 10-20 minutes and get the same health benefits from it.
In one experiment for six months of half-hour runs 4 times a week or similar walks 6 times a week, men equally well lost weight and pumped endurance.
In a different research reviewed data from nearly 49,000 people over six years and found that for similar energy expenditure, both running and walking were equally good at reducing the risks of hypertension, high cholesterol, diabetes, and possibly coronary heart disease.
But at the same time, more intense training seems to prolong lifespan a little better. In the Big analysis using data from 55,000 people over 15 years, they found that regular jogging reduces the risk of dying from cardiovascular disease by 50%, and from any other cause by 29%.
To live longer, it is enough to run 50 minutes or 10 km a week. You can fulfill this norm both in 1-2 workouts, and in 5 small sessions of 10 minutes each.
In a different analysis In a study of 17,500 participants, regular gentle jogging increased life expectancy for men by 6.2 years and for women by 5.6 years.
Walks also prolong life, but doesn’t seem to be as efficient. For example, in analysis According to 27.7 thousand people, walking more than an hour a day increased life expectancy by 1.3 years for men and 1.1 for women.
There is also one study, which compared the effect of running and walking on survival in women with breast cancer. And here the first one turned out to be the absolute winner.
After checking the data of 986 participants, they found that with similar energy expenditures for walking and running, the latter reduces the risk of death by about five times more effectively. However, there is only one study, and more information is needed to draw specific conclusions.
Given the similar benefits for endurance, weight, and heart health, walking could be just as effective in extending the lifespan of healthy people as running. At least if you spend the same amount of energy on classes.