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walking vs running

Walking vs Running: The Great Debate

, by FLOW Admin, 6 min reading time

When it comes to cardiovascular exercises, the age-old debate often boils down to walking vs running. Both forms of exercise offer unique benefits and can be tailored to individual fitness goals and preferences. Let's stride through the pros and cons of each to help you decide which might be the best fit for your fitness journey.

Walking: The Underrated Powerhouse

Walking is often seen as the underdog in the fitness world, but it's a powerhouse in its own right.


  • Joint-Friendly: Walking is a low-impact exercise, making it gentler on your knees, hips, and ankles.
  • Accessibility: It's an ideal starting point for beginners or those returning to exercise after a break or injury.
  • Versatility: Walking can be a leisurely stroll in the park or a brisk power walk – it's incredibly versatile.
  • Mental Health: Regular walks, especially in nature, can significantly improve mental well-being.

Ideal For:

  • Those seeking a low-impact form of exercise.
  • Individuals looking to incorporate more physical activity into their daily routine.
  • People who prefer a more relaxed approach to fitness.

Running: The Cardio King

Running is often celebrated for its intensity and the quick results it can deliver.


  • Efficient Calorie Burn: Running burns more calories per minute than walking, making it a great option for weight loss and fitness.
  • Cardiovascular Health: It's an excellent way to improve heart health and build endurance.
  • Endorphin Boost: Running can lead to the release of endorphins, often referred to as the 'runner's high,' improving mood and energy levels.

Ideal For:

  • Those looking for a more intense workout.
  • Runners aiming to improve their cardiovascular fitness and endurance.
  • Individuals focused on faster results in terms of fitness and weight loss.

Walking vs Running: The Comparison

Intensity and Impact: Running is a high-intensity, high-impact exercise, while walking offers a lower-intensity, lower-impact workout.

Calorie Burn: Running generally burns more calories than walking, but a brisk walk can also be quite effective.

Risk of Injury: Running has a higher risk of injury compared to walking due to its high-impact nature.

Convenience: Walking can be easily incorporated into daily life and requires less preparation than running.

Utilising Indoor Fitness: Walking Pads and Treadmills

While the great outdoors offers a refreshing backdrop for walking and running, there are days when the weather just doesn’t cooperate, or perhaps you simply prefer the privacy and convenience of an indoor workout. This is where walking pads and treadmills come into play, offering a fantastic alternative.

The Indoor Advantage

  • Weather-Proof Your Workout: With a walking pad or treadmill at home, rainy days, extreme heat, or cold weather no longer disrupt your exercise routine. You can maintain consistency in your fitness regimen, regardless of the weather outside.
  • Home Comfort: For those who prefer the comfort and privacy of their own home, these devices provide an excellent way to stay active. You can walk or run while watching your favourite show, listening to a podcast, or even while catching up on phone calls.
  • Customisable Workouts: Modern walking pads and treadmills come with a variety of settings that allow you to customise your workout. You can adjust the speed, incline, and even follow pre-set workout programs tailored to your fitness goals.
  • Ideal for All Fitness Levels: Whether you’re a seasoned runner or just starting out with walking, these machines cater to all fitness levels. They provide a safe, controlled environment to build endurance, speed, and strength.


Whether you choose walking or running, both are excellent ways to improve your physical health and mental well-being. Walking offers a gentler, more accessible form of exercise, while running provides a more intense workout with quicker results. Ultimately, the best choice depends on your personal fitness goals, physical condition, and, most importantly, what you enjoy the most. Remember, the key to a successful fitness regimen is consistency, so pick the pace that you're most likely to maintain in the long run.


How can someone transition safely from walking to running if they want to increase the intensity of their workouts?

Transitioning safely from walking to running involves gradually increasing the intensity and duration of your workouts. Start by introducing short intervals of jogging into your regular walks, followed by periods of walking to recover. Over time, you can increase the length of the jogging intervals and decrease the walking intervals. It's important to listen to your body and not push too hard too fast to avoid injury. Additionally, ensure you have proper footwear and consider consulting with a fitness professional or healthcare provider, especially if you have any existing health concerns.

What specific health benefits does running offer that walking does not, and vice versa?

Running offers specific health benefits such as higher intensity cardiovascular training, which can lead to improved heart health and endurance more quickly than walking. It also burns more calories in a shorter period, making it effective for weight loss. On the other hand, walking provides a low-impact alternative that is gentler on the joints, making it suitable for people of all ages and fitness levels. It's also been shown to offer mental health benefits, as it can be a meditative and less strenuous form of exercise. Both activities improve cardiovascular health, but the choice between them can depend on individual fitness levels, goals, and physical condition.

Are there any specific recommendations or precautions for people with certain health conditions, like heart issues or joint problems, when choosing between walking and running?

For individuals with certain health conditions, such as heart issues or joint problems, walking is often recommended as it is a low-impact exercise that places less stress on the heart and joints. However, it's crucial for anyone with health concerns to consult with a healthcare provider before starting any new exercise regimen. They can provide personalised advice based on the individual's health status and fitness goals. For those with joint problems, walking on softer surfaces or using cushioned footwear can help reduce impact. For heart conditions, monitoring heart rate and intensity to ensure the exercise remains within a safe range is essential.

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