Benefits of running versus walking

Walking is one of the most popular forms of exercise. It is simple, accessible, and effective in lowering the risk of various health problems, including heart disease, depression, diabetes, and some cancers. The CDC recommends 150 minutes of moderate intensity aerobic activity each week which amounts to roughly 30 minutes of moderate activity each day. This can be fulfilled by brisk walking with a 30 minute brisk walk corresponding to approximately 3000 steps. Encouraging subjects to take an additional 3000 steps per day can dramatically reduce the hazard ratio for cardiovascular disease (QH). 

If walking is good exercise, and brisk walking even better, then is running the best? There are at least a couple of reasons why running may be superior to walking as exercise.

First, running generally burns about 30-40% more calories per mile than walking because of the higher intensity. When you run, you engage more muscles and experience a greater impact with each step. Your body needs to work harder to maintain balance and inertia with every stride (Figure 1). In addition, there is more resistance because of the increased speed. As a result, running produces a higher calorie burn per mile compared to walking.

Second, running makes your heart and lungs work harder, thereby elevating VO2 max, which is the maximum rate of oxygen consumption measured during strenuous exercise (QH). Increasing your exercise load beyond this point causes one to become anaerobic (oxygen-deprived) resulting in lactic acid build-up. It is considered to be a good measure of cardiovascular fitness and aerobic endurance. VO2 max correlates with cardiovascular health, overall health, and biological age. People with a high VO2 max are physiologically younger and likely to live longer than those with a low VO2 max.

Indeed, studies indicate that running can be more effective than walking for longevity, with running five minutes offering similar life span benefits as a 15-minute walk. Similarly, federal guidelines suggest that 150-300 minutes of moderate aerobic activity (like brisk walking) can be matched by half that time in vigorous activity (like running) weekly.

Going from a walking to running exercise routine should be done carefully. Running is high-impact and can be tough on connective tissues, with a higher risk of short-term injuries compared to walking. Experts recommend a gradual approach that allows the body to adapt to an increasing pace.

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A New York Times article recommends the following step-by-step progression to a running regimen:

1. Increase daily steps gradually, aiming for an extra 3,000 steps on several days a week.
2. Incorporate brisk walking for 10 minutes, three to four times a week, and gradually increase duration.
3. Introduce run-walk intervals after a month or two, starting with one minute of jogging followed by three minutes of walking.
4. Progress to continuous running by gradually increasing running time and reducing walking intervals.

Finally, a cautionary note that consulting a doctor is advisable for those with chronic conditions or heart disease before starting vigorous activities. In addition, a balanced exercise routine with a mix of moderate and vigorous activities is recommended. You do not want to overdo the amount of vigorous exercise so that you overexert yourself, and also an exercise mix can alleviate the tedium of repeating the same exercise while working different muscle groups. But ultimately the key is engaging in exercise regularly.

Figure 1. Walking versus running.