What Is Better for Cardio – Walking or Running? Let’s Take a Deep Dive

During the last few years, the fitness and health community shifted its focus from cardio to more muscle-building types of training and even to practices such as yoga and pilates. Every city has at least a few gyms, a few yoga and pilates studios, and, for sure, a facility to do functional fitness. With that said, even though it’s not as “trendy’ or as talked about, cardio remains a pillar in training, especially for people who want to lose weight and improve their overall health. 

Now, there are many forms of cardio – spinning, dancing, swimming, and, of course, the ones we all know – running and walking. In this article, we will put our focus on the last two, and we will talk more about which one is the better type of endurance workout – the good old walking or the less beloved running. So, if that sounds like your cup of tea, then please continue reading. 

What About the Benefits of Running? 

Everyone knows how beneficial running is as a form of cardio and as a way to improve your endurance. It’s done by almost all athletes, regardless of their sport, and it’s also a terrific way to burn off calories, as one hour of running at a good pace can burn around 600 calories. The other benefit of running is that it can be done any time, in any weather and any place, and the only thing you need is proper clothes and a good pair of shoes. With that said, most people, especially if they haven’t trained in a while, tend to find running incredibly challenging, and most can’t last more than a few miles before having to stop. That’s why it’s not really a recommended form for overweight people or for fitness beginners. Fortunately, running experts and professional athletes share their experiences in running. One running blog to trust is pacepassion.com, where writers are professional athletes, running and strength training coaches who tell the reasons why you should start running, as well as offer training plans that are suitable for each person, depending on their current fitness level.

What are the Benefits of Walking? 

People rarely consider walking to be a form of exercise. We all know that we have to get in at least 10,000 steps per day, and we understand that it can have some health benefits, but most people don’t prioritize it as a part of their training plan. However, the reality is that walking offers some of the same kind of benefits as running, even though it looks a lot easier and less challenging. 

For example, if you’re someone who’s overweight and you have issues with your knees and joints, running is not a recommended exercise as it can lead to further damage. In this situation, walking is the much better option that can lead to similar results when it comes to calorie burn and weight loss. It’s calculated that if you weigh around 160 pounds and walk for an hour, you will burn around 300 calories, which is more than during a strength training session at the gym and is enough to boost your metabolism and help your body start to get into shape. 

So Which One Should You Do? 

Both walking and running are great options for your cardio sessions – however, for beginners, we’d recommend the first option, and for more advanced trainees, we’d definitely say that the better choice is running. With that said, the choice is strictly individual and depends on a large variety of factors, such as previous injuries, current health habits, and, last but not least, preferences. For beginners, people who are overweight or have suffered any kind of knee or ankle issues in the past, we’d recommend starting with walking and gently progressing towards running short distances. But for people who have been training for a while and feel confident running a mile or more, we’d definitely say that incorporating more miles and going for runs more often is the better choice for cardio. 

In Conclusion

When it comes to making a choice between running and walking, it’s all up to you. For some people, having a walk late at night after work is a great way to relax, catch up with loved ones and get those 10,000 steps in. On the other hand, there are also those that prefer the thrill of running, the mindless sensation that comes with clocking mile after mile and of course, the beloved runner’s high we all get after the end of every run – regardless of how easy or hard it was. Regardless of which cardio option you choose, you have to know that you will be taking a step in the right direction towards improving your health and your lifestyle. 

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