Is walking really a better workout than running? We asked a top personal trainer to find out
RUNNING is high intensity and burns an average of 13 calories a minute.
But what if walking was actually a better workout overall?
This of course isn’t the case for every aspect of the sport, but on the whole, walking can be far more beneficial for most people.
That’s according to James Barr, personal trainer at Fitness First.
“Both are excellent forms of cardiovascular exercise,” he said.
“While running burns more than twice as many calories per minute, walking should not be dismissed.
“It has many health benefits, and could actually be a far better workout for some people.”
Here, the expert talks through some of the key advantages of walking, especially when compared to running.
Improved overall physical health
“Walking is a form of cardiovascular exercise that helps improve the efficiency of your heart and lungs,” James said.
“Regular walks can aid in managing weight, reducing blood pressure, enhancing muscle strength and flexibility, and boosting your overall stamina.
“Additionally, exposure to sunlight can help your body produce vitamin D, which is essential for bone health and immune function.”
The NHS even touts walking as “one of the easiest ways to get more active, lose weight and become healthier”.
“Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier,” the health service says.
And research has found that walking can potentially stop you from getting ill.
A study of more than 1,000 men and women revealed that those who walked at least 20 minutes a day, five days a week or more, had 43 per cent fewer sick days than those who exercised once a week or less.
Even if they did become unwell, it was for a shorter time, and their symptoms were milder.
Separate research has found that walking for at least half an hour, five days a week, can reduce your risk of heart disease by 19 per cent, and a 15-minute walk after breakfast, lunch and dinner could improve blood sugar levels more than a 45-minute walk at another point during the day.
Mental clarity and focus
But it’s not all in the body.
“A walk can help clear your mind and prepare you for the day ahead,” James said.
“The exercise involved in walking increases blood circulation, including to the brain, which can improve cognitive function and enhance mental focus and alertness.
“This makes it easier to tackle daily tasks and promotes productivity.”
Slashed stress and boosted mood
“Engaging in a walk can have significant mental health benefits, including reduced stress, anxiety, and depression,” the PT said.
“Physical activity stimulates the production of endorphins, often known as the ‘feel-good’ hormones, which act as natural mood lifters.”
One study found that just 30 minutes of moderate intensity exercise, which includes a brisk walk, three times a week, reduced anxiety and depression.
The best part? It doesn’t have to be half an hour straight.
Researchers said the benefits were the same when broken down into three 10-minute bursts.
Any walk is good, but it’s particularly beneficial when done outside.
“Starting the day with a peaceful walk, possibly in a natural setting, can provide a calm space for reflection and relaxation, setting a positive tone for the rest of the day,” James added.
The truth about 10,000 steps a day
By Alice Fuller, Senior Health Reporter
THE 10,000-steps-a-day concept is floated around as the be-all and end-all of optimal physical health.
But in reality, the “magic” number might actually be significantly less.
Dr John Schuna, of Oregon State University, who has studied the topic in detail, said: “Despite a widespread desire within the public health community to formalise ‘steps per day’ guidelines, there has been an insufficient body of evidence from which we could derive such recommendations.”
In fact, researchers at the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found that fewer than 4,000 steps a day was enough to ward off premature death, and fewer than 3,000 would keep your heart and blood vessels in decent shape.
What’s more, research by Harvard Medical School found 4,400 may be more than enough to live a long, healthy life.
It turns out the ‘10,000’ idea stems from a 1960s Tokyo Olympics campaign to flog a new pedometer; hugely popular at the time, it appears to have stuck.
But according to Dr Schuna, it is actually better to ditch the idea of daily strides altogether and instead focus on movement more generally.
He says: “It’s not to say that 10,000 steps a day is not a good goal, as most people who achieve this will meet the current recommendation of 150 minutes of moderate to vigorous physical activity per week, but fitness trackers that monitor step counts don’t tell us how intense that exercise was.
“For instance, two people might both average an accumulated 5,000 steps a day — one spread evenly over a 16-hour period, the other condensed into a brisk 2.5-hour walk.
“Despite the totals being equivalent, the second individual will yield far greater health benefits because they are engaging in some moderate or higher-intensity activity.”
The benefits of opting for the latter approach? Not only will you lower your chances of type 2 diabetes, high blood pressure and obesity, you’ll also have a reduced risk of cardiovascular problems and premature death, Dr Schuna adds.
London GP Dr Zoe Watson says: “The 10,000 figure is rather arbitrary in all honesty, and not based on any scientific evidence.
“It has been latched on to because it’s memorable and easy to use as a benchmark — much like our five-a-day fruit and veg consumption and eight hours of sleep at night.
“While it might give us a sense of control and help us to stick to a routine, it can pile on the pressure and make us feel inadequate if we don’t meet it.
“That is just totally counterproductive. Some common sense is needed — any body movement is a good thing.
“Every human has different genetics, social circumstances, and lived lives, so predicting how many steps will reduce their risk of heart disease or stroke is virtually impossible.
“Forget the number. Just do what brings you joy and raises your heart rate a bit.”
Easy on the knees
Probably one of the biggest things to consider when comparing running and walking is the fact that walking is much lower impact.
This makes it a great option for anyone who is injured, just starting out on their fitness journey, or recovering from illness, James said.
“Walking is a fantastic way of slowly working your way up to running,” he added.
“It’s a great workout for those who may have knee injuries or are likely to experience shin splints.
“Walking puts a lot less strain on the muscles compared to running.”
Runners have a 20 to 70 per cent chance of exercise-related injury, while the risk for walkers is one to five per cent, according to Healthline.
Several studies have actually found that walking reduces joint pain in patients with arthritis – and that walking five to six miles a week can even prevent the condition in the first place.
Accessible to all
Because of this, walking is incredibly accessible to all ages and fitness levels, James said.
Not only is it free – you just need a comfortable pair of shoes (and you don’t need the ones that cost the earth like you do for running) – you can easily fit it into your lunch break on a sunny day, he added.
“On top of this, walking can be incredibly relaxing,” James said.
“There are some fantastic walking routes all across the UK, so if you want to set yourself up for a challenge, you could grab a few friends and attempt to walk one of the many peaks.”
Weight loss
On average, a 30-minute walk burns around 100 to 200 calories – though this depends a lot on your weight, James said.
“If you move at a brisk pace and walk one mile in 12 minutes, you’ll burn 8.3 calories per minute,” he added.
“However, if you prefer a more leisurely stroll and take 20 minutes to get to the coffee shop or post office a mile away, you’ll burn five calories per minute.
“For older people it can be harder to lose as many calories as their younger counterparts.”
For context, James estimates that a 40-year-old woman of medium build can expect to burn between 90 and 110 calories in half an hour.
A slightly older man who is overweight will burn 120 to 150 calories during a 30-minute walk, he added.
“It all depends on the individual, but incorporating regular walks into your fitness plan can really help to keep on top of weight loss,” James said.
If your only goal is to lose weight, then running, which burns an average of 13 calories a minute, is better than walking.
Want to crank it up a notch? Why not try walking while carrying a rucksack – known as ‘rucking‘ – a weighted vest, or doing it on an incline or uphill, all of which can burn a similar number of calories as running.
But it’s not just about calories burnt. Scientists say that walking helps tame a sweet tooth.
A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.
The verdict
So for some people, yes, walking can be a better workout than running.
It boasts many of the same physical and mental health benefits, without putting too much strain on the joints and muscles – but it doesn’t burn anywhere near as many calories.
Overall, it’s easier on the body, can be incorporated into your daily routine, and doesn’t require any special equipment.
The mental health benefits of running
Simon James, mental health first aider, founder of Run The Wild and Runners Need ambassador, said: “Running doesn’t only offer physical health benefits, it can help support and boost your mental health too.
“For many people, there’s nothing quite like the post-run high, which is one of the reasons getting outdoors for a run is so popular.
“The first thing I noticed when I started running was how it impacted my mental health – I felt less stressed, depressed, and anxious after every run.
“To this day, it still has the same effect. I love getting out on the trails and how it makes me feel.
“Just being outdoors and putting one foot in front of the other is incredibly therapeutic.”
If you fancy having a go at giving your mind (and body) a boost, he recommends:
Small steps
“It’s easy for life to get in the way of running, especially when juggling social plans, work and family life,” Simon said.
“It doesn’t help that there’s a common misconception that to feel the benefits of running, you have to be clocking up 5k or more a day.
“The good news is research has found that just over 15 minutes of running (or any exercise) can help improve your mood.
“I find it hard to get this balance right even though I work in the outdoors.
“I’m often stuck in front of a laptop for many hours. However, I know that I work better, feel better and get new ideas when I’ve gone outside for a run, even if it’s just for 15 minutes.”
Talk and walk (or run)
Simon said: “If you enjoy running to escape distractions, that’s great, but it can also be a brilliant way to talk things out.
“A problem shared really can be a problem halved, so why not invite a pal on your morning run – you’ll be surprised what you might end up getting off your chest.
“I think friends and family are really important to chat through life’s challenges.
“My wife is a runner, coach and guide and we often use a run to air things out.
“A thorough debrief with a good friend (or partner!) can solve most problems.
“If you’re a solo runner, why not listen to a mindfulness podcast on the go or join a local run club?”
Set goals
“Running goals can be positive but they need to be managed properly,” Simon cautioned.
“It’s important to have multiple goals and to make them SMART (specific, measurable, attainable, relevant and time-bound).
“Not only that, but creating short, medium and long-term goals creates a good blend of varied targets that could also include entering a race.
“Setting the wrong goal or just one goal is setting yourself up for a roulette wheel of disappointment.
“Healthy, SMART goals will motivate you to run, run better and feel better.”
Clear, calm mind
“Running can be a great way to monitor mental health by focusing the mind and clearing unwanted, wandering thoughts,” Simon said.
“If your head feels clouded, get some fresh air and go for a run or a walk. This can improve your mindfulness and boost creative flow.
“Even now, I’ll get out on the trails and just run to feel.
“I’ll put my phone on silent and run without listening to music, giving myself every chance to unplug and decompress.
“Activating my senses, listening to my breathing, the feel of my feet when they hit the ground and the smell of freshly mown grass in the air all help bring a sense of calm and escape.”
Right kit and frame of mind
Simon said: “To get the maximum benefits from running, it’s key to have the right kit.
“If you have shoes or kit that doesn’t fit well, you could sustain an injury which could indirectly bring your mood down too.
“I’m the biggest advocate for getting out on a run, but there’s a few things you have to get right before heading out.
“The most important of which is the right pair of shoes.
“A gait analysis is a great place to start, helping to identify your running style and finding you the right pair of shoes.”