As we step into 2025, an exciting trend is emerging in the fitness world: walking!
This is quickly becoming the go-to exercise for individuals seeking a healthier lifestyle. With the rise of health-conscious communities and innovative fitness apps like the SunnyFit App– which offers trainer-led treadmill and outdoor walking courses– the popularity of walking is skyrocketing.
But what makes walking such a compelling choice compared to running? Let’s explore the benefits and why walking has become the preferred exercise for many. People often believe that running is better than walking for various reasons, but several myths contribute to this perception.
Here are some common beliefs and the myths associated with them:
Common Myths About Running vs. Walking
- Calorie Burn: Many assume that running burns significantly more calories than walking. While it's true that running generally burns more calories per minute, the difference may not be as substantial as perceived, especially over longer durations. Walking can still be an effective way to burn calories, especially when done consistently.
- Improved Fitness: There's a belief that running is the only way to achieve superior cardiovascular fitness. While running does improve cardiovascular health, walking – especially brisk walking – can also provide significant heart health benefits and improve endurance with less impact on your joints.
- Faster Results: Some think that running leads to quicker fitness gains or weight loss compared to walking. However, consistency and duration of activity matter most, and walking can be just as effective over time when done regularly.
- Stronger Legs: People often believe that running builds stronger leg muscles more effectively than walking. While running does engage the muscles differently, walking can also strengthen the leg muscles, particularly when walking uphill or incorporating intervals.
- Only Running Supports Mental Health: There’s a perception that only running can provide mental health benefits like stress relief and mood enhancement. In reality, walking can also release endorphins, reduce anxiety, and improve overall mental well-being.
- Running and Joint Health: Some think running is detrimental to joint health, while walking is often seen as safer. However, running, when done with proper form and conditioning, can strengthen the muscles around joints and improve joint stability, while walking is low-impact and beneficial for joint health as well.
Walking vs. Running: The Benefits
When it comes to the debate of walking vs. running, many are beginning to see the advantages of a slower, more deliberate pace. Walking offers a plethora of benefits that can often outweigh those of running:
- Lower Stress Levels: Walking has been found to produce significantly lower cortisol levels compared to running. This means that those who walk regularly may enjoy reduced stress and anxiety, leading to better overall mental health.
- Weight Loss Potential: Contrary to popular belief, walking can be just as effective, if not more so, than running for weight loss. Walking helps to preserve lean muscle tissue while allowing for fat loss. More lean muscle means a higher resting metabolic rate, which translates to burning more calories even when you're not exercising.
- Joint Health: For many, especially women experiencing menopause, the low-impact nature of walking makes it a safer choice. It puts less wear and tear on the joints compared to the high-impact activity of running. This is particularly beneficial for those who may have existing joint issues or are looking to prevent future injuries.
- Versatile Upgrade: Walking can be easily modified to increase intensity without the need to switch to running. Adding a weight vest or walking at an incline, for example, can elevate calorie burn and strengthen muscles without the stress associated with running.
The Controversial Question: “Is it true that running and walking burns the same number of calories?”
Yes, it's true that the calories burned when running can be comparable to those burned when walking, especially when considering the duration and intensity of the activities. While running typically burns more calories per minute than walking, the difference may not be as significant as many people believe when factoring in the total duration of each activity.
Key Points on Caloric Burn
- Caloric Burn Comparison: Running generally burns about 100 calories per mile, depending on factors like body weight, speed, and terrain. Walking burns approximately 80-100 calories per mile as well. Therefore, while running burns more calories in a shorter period, walking for a longer duration can yield comparable total calorie expenditure when achieving the same distance.
- Intensity Matters: The intensity of the exercise plays a significant role in calorie burn. If a person walks briskly or incorporates intervals, they can increase their caloric burn significantly, making it more comparable to running.
Notable Studies
Several studies have explored the caloric expenditure of walking versus running:
- A Study by the American College of Sports Medicine (ACSM) [1]: This research indicated that the energy expenditure for both walking and running is relatively similar when adjusted for distance. The study found that individuals burn roughly the same calories per mile, regardless of the activity, reinforcing that the distance covered is a critical factor.
- Research Published in the Journal of Strength and Conditioning [2]: This study highlighted that calorie burn is primarily determined by body weight and duration of activity rather than the type of activity. It concluded that the caloric burn is quite similar when walking and running the same distance.
- The Cooper Institute [3]: This research focused on energy expenditure across different forms of exercise, including walking and running. It found that while running does provide a higher caloric burn per minute; walking can be just as effective for weight loss when performed over longer durations. They highlight the sustainability of walking over running and its benefits of calorie burn over a lifetime in all stages of life.
Overall, while running burns more calories per minute than walking, the total calories burned can be comparable when considering distance and duration. Studies support this notion, illustrating that both activities can be effective for calorie expenditure and fitness, depending on individual preferences and goals.
Is Walking or Running Better for You?
The answer to whether walking or running is better for you depends on individual goals, fitness levels, and personal preferences. While running may be a great option for those looking to maximize cardiovascular fitness and speed, walking presents a sustainable approach to fitness that can be maintained over a lifetime.
With the support of fitness apps like SunnyFit, users can access tailored walking programs that provide guidance from certified trainers. These programs not only help participants learn proper walking techniques but also offer encouragement and motivation, making the process enjoyable and effective.
Walk Towards Your 2025 Fitness Goals
While running can offer specific benefits, such as higher calorie burn and cardiovascular improvements, walking is a highly effective and accessible form of exercise. Understanding the myths surrounding both activities can help individuals choose the best exercise for their fitness goals and preferences. Both running and walking can contribute to overall health and fitness when done regularly.
As we embrace the new trend of walking in 2025, it’s clear that this simple yet powerful form of exercise can provide numerous health benefits. Whether you’re looking to lose weight, improve mental health, or simply stay active with less impact on your joints, walking may be the ideal choice for you. With the help of innovative fitness applications and the growing community of walkers, there has never been a better time to lace up your shoes and hit the pavement. So, let’s step into a healthier future—one walk at a time!
REFERENCES
1. Hall, C., Figueroa, A., Fernhall, B., & Kanaley, J. A. (2004). Energy expenditure of walking and running: comparison with prediction equations. Medicine and Science in Sports and Exercise, 36(12), 2128–2134. https://doi.org/10.1249/01.mss.0000147584.87788.0e.
2. Loftin, M., Waddell, D. E., Robinson, J. H., & Owens, S. G. (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(10), 2794–2798. https://doi.org/10.1519/jsc.0b013e3181cc26cd.
3. UPDATE: Fitness Still Matters to Reduce all-Cause and Heart Disease Deaths, Despite Advances in Modern Medicine and Lifestyle Changes | The Cooper Institute. (2021). Cooperinstitute.org. https://www.cooperinstitute.org/news/update-fitness-still-matters.