Running vs Walking What Is the Best Form of Exercise from a Physiotherapist Perspective
- Nicole Herdman
- 3 days ago
- 3 min read
Exercise is a key part of staying healthy and feeling good. But when it comes to choosing between running and walking, many people wonder which is better. As a physiotherapist, I often get asked this question. Both running and walking have their benefits and risks. The best choice depends on your body, goals, and lifestyle.
How Running and Walking Affect Your Body
Running and walking are both forms of aerobic exercise. They help your heart, lungs, muscles, and bones stay strong. But they do this in different ways.
Impact and Joint Stress
Running is a high-impact activity. Each step puts more force on your joints, especially your knees, hips, and ankles. This can help build stronger bones and muscles but may also increase the risk of injury if done incorrectly or too often.
Walking is low-impact. It puts less stress on your joints, making it a safer option for people with joint pain, arthritis, or those recovering from injury.
Cardiovascular Benefits
Both running and walking improve heart and lung health. Running tends to raise your heart rate more quickly, which can improve cardiovascular fitness faster. Walking still offers good heart health benefits, especially if done briskly and regularly.
Calorie Burn and Weight Management
Running burns more calories per minute than walking. This makes it a good choice if weight loss or management is your goal. However, walking for longer periods can also burn a significant number of calories.
Muscle Strength and Endurance
Running builds more muscle strength and endurance in your legs and core. Walking can also improve strength and endurance over time but to a smaller extent, as the amount of muscle needed to walk is less than running.
Who Should Choose Running?
Running suits people who:
Have no major joint problems or injuries
Want to improve fitness quickly
Enjoy a faster pace and more intense workout
Are comfortable with higher impact on their body
If you are new to running or have had injuries, it’s best to start slowly and get advice from a physiotherapist. They can help you with proper running technique and injury prevention.
Who Should Choose Walking?
Walking is ideal for people who:
Have joint pain or arthritis
Are recovering from injury or surgery
Prefer a gentler form of exercise
Want to build fitness gradually
Enjoy being outdoors at a relaxed pace
Walking is also a great way to stay active every day without putting too much strain on your body.
Comparing Running and Walking for Long-Term Health
Both running and walking can improve your health over time. Here are some points to consider:
Running may improve cardiovascular fitness faster but carries a higher injury risk.
Walking is safer for most people and easier to maintain daily.
Both help with mental health by reducing stress and improving mood.
Consistency matters more than intensity. Regular walking can be as beneficial as occasional running.
Tips for Safe Running and Walking
To enjoy exercise without injury, keep these tips in mind:
Wear proper footwear that fits well and suits your activity.
Warm up before and cool down after exercise.
Listen to your body. Stop if you feel pain.
Increase your exercise gradually.
Stay hydrated and rest when needed.
How to Choose What’s Best for You
Think about your current health, fitness goals, and what you enjoy. If you want a low-risk way to stay active, walking is excellent. If you want a more intense workout and have no joint issues, running might suit you.
You can also combine both. For example, walk on some days and run on others. This mix can keep your routine interesting and balanced.
Final Thoughts on Running vs Walking
Both running and walking have clear benefits. The best form of exercise is the one you enjoy and can do regularly without pain. From a physiotherapist’s view, safety and consistency are key.
Remember, moving your body every day is what counts most. Whether you run or walk, you are taking a positive step towards lasting physical health.
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