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Running or Walking?

Walking can provide a lot of the same benefits of running. Even though running burns nearly double the number of calories as walking you don’t have to be a runner to get great benefits.

If you’re new to exercise or can’t run, walking can still help you get in shape. Walking is accessible for nearly all fitness levels. It can boost your heart and give you more energy overall.

If you prefer walking to running, you may feel defensive when surrounded by runners. Stand up with pride. You aren’t “only a walker.” Brisk walking is an excellent moderate-intensity exercise for reducing health risks, building fitness, and assisting in weight loss. Even slower-paced walking to get in your 10,000 steps each day has many benefits. Learn the ways walking is better than running.

Walkers Get Fewer Injuries Than Runners

Walking produces far fewer injuries, the least injuries of any aerobic exercise.

Researchers note that up to half of all runners are affected by running injuries each year, most commonly of the knees.

It has long been suspected that running injuries, as well as stress from long runs such as marathons, leads to changes that can result in osteoarthritis, especially in the knees.

Walking Is Lower-Impact than Running

Runners impact the ground with three times their body weight with each step while walking produces an impact only 1.5 times your body weight.  This is especially important if you are overweight or already have developed joint problems. As a lower-impact exercise, you feel less fatigue and there is less wear-and-tear on your body with walking. Yet walking is still is a weight-bearing exercise that may prevent bone loss.

Walking Burns Fat

It is easier to set a fat-burning pace and work out for the necessary amount of time to burn fat when you are walking as opposed to running. A fat-burning pace is one where you are breathing noticeably but able to carry on a conversation. Walking at a brisk pace for 45 minutes or longer will result in burning stored body fat, including the harmful internal belly fat that accumulates around your heart and liver. While many people can’t run for longer than 45 minutes, it is easier to walk for long periods.

Walking vs. running for weight loss

Power walking is an effective workout… try pace training. Increase your speed for two minutes at a time, then slow back down. Speed walking doesn’t burn as many calories as running, but it can be an effective workout to elevate your heart rate, boost your mood, and improve your aerobic fitness level.

Walking with a weighted vest

Walking with a weighted vest may increase the number of calories you burn. To stay safe, wear a vest that’s no more than 5 to 10 percent of your body weight.

If you’re looking for an alternative way to lose weight or tone your muscles, try interval walking instead. Pick up the speed for a certain amount of time before slowing down. Or alternatively, try walking with light dumbbells in each hand.

Incline walking vs. running

Incline walking involves walking uphill. It can burn a similar number of calories as running. You burn more calories at an incline than just walking on a flat surface.

Look for a hilly area or walk on an incline on the treadmill. Increase the incline by 5, 10, or 15 percent at a time to practice incline walking. If you’re new to incline walking, you can start gradually and work up to a 15 percent incline.


Both walking and running are excellent forms of cardiovascular exercise. Aim to get at least 150 minutes of moderate cardio exercise each week for your health.

If you’re new to running, start with a program where you alternate between walking and running, such as Couch to 5K. Always check with your doctor before beginning a new exercise routine. Even though exercise is not mandatory on our program it is always good for your mood and to get the blood pumping. For any other moderate exercises that you can do in the comfort of your own home you will find our weekly full body workouts in the VIP Slimming Lounge https://www.dietdoctor.co.za/shrinking-hub/. Not a client yet?  To get this premium access make sure you shop now https://www.dietdoctor.co.za/shop/ and get the body you dream of today.

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